Pregnant woman eating

Maintaining a healthy diet during pregnancy is very important.

During this time, your body needs additional nutrients, vitamins, and minerals

In fact, you may need 350–500 extra calories each day during the second and third trimesters.

A diet lacking in key nutrients may negatively affect the baby’s development.

Poor eating habits and excess weight gain may also increase your risk of gestational diabetes and pregnancy or birth complications.

Put simply, choosing healthy, nutritious foods will help ensure the health of you and your baby.

It will also make it a lot easier to lose the pregnancy weight after you’ve given birth.

These foods are high in the nutrients you need during pregnancy. Keep them on hand so you can eat them for snacks as well as meals.


Main nutrients


Baked potato and sweet potato

Vitamin C (sweet potatoes are high in vitamins A and C)

Eat the skin and top with yogurt instead of sour cream and

Bran cereals


Bran is one of the best sources of fiber.

Bran muffin

Fiber, B vitamins, and folic acid

Bran is a better choice than a blueberry or other fruit


Vitamins A, C, and folic acid

Dip raw broccoli in a yogurt-based dip as a snack.


Vitamins A and C

Cut half a small melon into cubes and eat it as a snack.

Chicken and turkey

Low-fat protein and iron

Remove the skin. Dark meat has more iron than light meat.


Low-fat protein

Have it broiled rather than fried. Learn how to choose
fish wisely in food safety.

Fortified cooked cereals


Fortified cooked cereals have more iron than oatmeal.

Fortified ready-to-eat cereals

Fiber, iron, calcium, and folate

Look for a whole grain cereal. Some can be eaten dry as a

Green and red peppers

Vitamins A, C, and folic acid

Add to pizza or eat raw as a snack.

Low-fat milk and yogurt

Calcium and protein

Make your own smoothie by blending fruit, milk, and yogurt.

Orange juice

Vitamin C

Just six ounces gives you a day's requirement of Vitamin


Calcium, protein, and vitamins

Add a lot of veggies, skip the pepperoni and sausage, and
get a whole-wheat crust.



Go easy on the butter and salt.

Spinach and romaine lettuce

Vitamins A, C, and folic acid

These have more vitamins and minerals than iceberg


Vitamins A and C

Eat raw or as tomato sauce on pizza or pasta.

Tomato-vegetable juice

Vitamins A and C

The juice is high in sodium, so limit this to one serving
a day.

Whole wheat bread

Fiber, B vitamins, and folic acid

Any whole-grain bread with at least two grams of fiber is
a good choice.

Geoffrey Nevine — IT Services and IT Consulting

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