Eating a healthy diet during pregnancy is important for both you and your baby. Eating the right foods can help you feel your best, reduce your risk of pregnancy complications, and support your baby's growth and development.
Here are some of the best foods to consume during pregnancy:
Fruits and vegetables
Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that are important for both you and your baby. Aim to eat at least five servings of fruits and vegetables each day.
Good choices include:
Fruits: apples, bananas, berries, citrus fruits, melons, peaches, pears, plums
Vegetables: broccoli, carrots, cauliflower, dark leafy greens, sweet potatoes, tomatoes
Whole grains
Whole grains are a good source of fiber, which can help to prevent constipation, a common problem during pregnancy. Whole grains also contain other important nutrients, such as iron, B vitamins, and magnesium.
Good choices include:
- Whole-wheat bread, pasta, and rice
- Oatmeal
- Quinoa
- Brown rice
- Millet
- Lean protein
Protein is essential for the growth and development of your baby's tissues and organs. Good sources of lean protein include:
- Chicken
- Fish
- Turkey
- Beans and lentils
- Tofu
- Eggs
- Low-fat dairy
Low-fat dairy products are a good source of calcium and other important nutrients. Calcium is important for the development of your baby's bones and teeth.
Good choices include:
- Milk
- Yogurt
- Cheese
- Other healthy fats
Healthy fats are important for your baby's brain and nervous system development.
Good sources of healthy fats include:
- Avocados
- Nuts and seeds
- Olive oil
- Prenatal vitamin
Eat regular meals and snacks throughout the day. Choose a variety of foods from all food groups. Focus on whole, unprocessed foods. Drink plenty of water. Limit your intake of sugary drinks, processed foods, and unhealthy fats.
