The ultimate list of nutritious diets women should follow during pregnancy.

Your choice of food during pregnancy will have a lifelong impact on your child. Some vitamins and minerals are essential for a baby, from fetal development to the nervous system’s growth. 

Poor diets like junk and lack of nutrition can lead to overweight and underweight in the newborn. Also, it raises the risk of lifestyle diseases in the future. 

Are you sure that your body gets enough nutrients?

Your body needs B vitamins, omega-3 fatty acids, iron, and several other vitamins and minerals. When you’re pregnant, you need these essential nutrients daily because it’s not only for you but also for the baby inside you.

Do you know that what you eat will even impact the child’s mental health? Regular physical activity and a healthy diet should be your choices during pregnancy because your ultimate priority is your baby’s health.

Quantity of vitamins and minerals you should consume in a day based on the recommendation by WHO.

  • Vitamin A, μg 800.0 μg
  • Vitamin B6, mg 1.9 mg
  • Vitamin B12, μg 2.6 μg
  • Vitamin D, μg 5.0 μg
  • Vitamin E, mg 15.0 mg
  • Vitamin C, mg 55.0 mg
  • Folic acid, μg 600.0 μg
  • Riboflavin (vitamin B2), mg 1.4 mg
  • Niacin (vitamin B3), mg 18.0 mg
  • Iron, mg 27.0 mg
  • Zinc, mg 10.0 mg
  • Copper, mg 1.15 mg
  • Selenium, μg 30.0 μg
  • Iodine, μg 250.0 μg
  • Calcium, g 1.5-2.0 g
  • Thiamine (vitamin B1), mg 1.4 mg

Wondering what foods are rich with these micronutrients?

Fruits, green leafy vegetables, nuts, and fishes are abundant in vitamins, omega three fatty acids, niacin, calcium, and protein. Some of these foods are considered superfoods. It prevents diseases, helps maintain average body weight, and boosts your immune system. 

  • Make sure to eat green leafy vegetables
  • Fruits are the best; they will also keep you hydrated
  • Nuts are better than salty chips
  • Fishes are an incredible source of omega-3 fatty acids
  • Lean beef, whole egg, and chicken breast are rich in minerals and vitamins

Check out our article on healthy and tasty nutritious foods.

Quick tips for pregnant women

  • Make physical activity your daily routine, but do it moderately
  • Maintain a normal body weight
  • Take a walk
  • Stay hydrated: drink 2.3 liters of water per day
  • Never say no to vegetables, fruits, and nuts
  • Limit the intake of saturated fat and high calories food
  • Make sure to limit the intake of sugary beverages and salty chips
  • Steer clear from alcohol and smoking
  • Get morning and evening sunlight
  • Get fresh air every day and avoid pollution as much as possible
  • Do not take salt more than 5g per day

And most importantly, follow a healthy and nutritious diet. Make a diet plan with the help of your doctor or a dietician. Stay healthy for the perfect growth of your baby. 

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