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World Food Day: Top 10 Foods That Women Must Have During Pregnancy

Written By: Shubham Ghosh

Pregnant women do have confusions over what to eat since their health condition are heavily dependent on the nutrition they consume during this period.

Also Read: 10 Fruits To Eat During Pregnancy 

Of course, they consult gynaecologists and dieticians and also seek guidance from the experienced elderly women at home. However, it might not always be possible to get an expert opinion and the expecting moms would in that case have to depend on their own homework to choose foods that suit them best.

Also Read: 10 Fruits To Eat During Pregnancy

On the occasion of this World Food Day, we list top 10 foods that pregnant women can take during their pregnancy and gain a lot of nutrition. You may or may not like all of them but can pick among these to give your pregnancy a nutritional boost:



Eggs have very little calories besides a whole lot of nutrients, including protein which is very essential for pregnancy. Since pregnancy essentially means taking care of two persons - the mother and the baby inside her - and both of them need proteins, eggs hence become a natural food for expecting mothers. Besides, the choline and also omega-3 fatty acids that are found in certain eggs help the baby's growth - especially the development of the brain and vision. And don't worry about the naturally found cholesterol in eggs. If you still have a concern, have egg whites only.



Like eggs, fishes like salmon, herring, sardines, shad, trout also offer protein and omega-3 fats that are, as said earlier, good for your baby's health. Salmon also has less amount of mercury which might cause harm you your baby's nervous system. Eating fishes during pregnancy is a question which makes a lot of women worried since fishes have mercury. But fishes are too essential for having a healthy baby. Avoid seafood and big predatory fishes and also keep the intake to maximum 12 ounces a week.


Colourful Fruits

These are rich in various types of nutrients that help both you and your baby. During the final stages of the pregnancy, your baby ‘tastes' the fruits and vegetables that you consume and in that way, they can grow an affinity for them in later years.



Rich in fiber and protein, beans are a must during pregnancy. We have already said the importance of protein during pregnancy but fibers also help a lot during this period by curing problems like constipation and hemmorhoids. The recommended dose of fiber during pregnancy is 28 grams daily. There are several types of beans to choose from.



Different types of berries like blueberries, blackberries and raspberries are powerhouses of Vitamin C, fiber, folate and potassium and help a lot during pregnancy.



Rich in plat-based omega-3 fatty acids, walnuts can be taken as a readymade snack. They are also good suppliers of protein and fiber.


Sweet Potatoes

Carotenoids in sweet potatoes that are plant pigments get converted into Vitamin A in our bodies. They are much safer than the same vitamin found in animal products. Since carotenoids are converted into Vitamin A only when it is required, there is no reason to limit the consumption of fruits and vegetables rich in Vitamin A. Fiber, folate and Vitamin C in sweet potatoes also give nutritional boost during pregnancy.



Have pasteurised yogurt which is richer in calcium content than milk. Among yogurts, the Greek variety again gives twice the protein than the regular ones. You need to have enough calcium in your body so that you can share it with your baby without depriving yourself.


Whole Grains

Rich in fiber and nutrients like selenium, Vitamin E and cell-protecting phytonutrients, whole grains are found in oatmeal, barley, quinoa, popcorn, brown rice, etc.


Green Leafy Vegetables

Kale, spinach, cruciferous vegetables (unless you are allergic to them) are powerhouses of several nutrients and must be taken in adequate amounts.

Read more about: foods, nutrition, pregnancy
Story first published: Saturday, October 15, 2016, 11:14 [IST]
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