Nutrition During Pregnancy | Diet | Tips

What Is Pregnancy Nutrition?

Pregnancy nutrition is all about eating a balanced and healthy diet throughout your gestational phase to get a healthy baby. This nutrition ensures that your body is enriched with the right amount of nutrients for you and your growing baby. When you talk about essential nutrients, these are the elements loaded in your daily food intake that increase your body’s ability to grow and work in a better way.

What Are The Vital Nutrients?

The vital nutrients combine with vitamins, proteins, minerals, fats, carbohydrates, and water. One needs to make sure; all these nutrients are a must on their food menu throughout their pregnancy period. Keeping this in mind will not only benefit your baby in balanced growth but will also help you in maintaining a good diet for your overall body mechanism. 

During the pregnancy period, the mother’s body goes through major hormonal ups and downs, and keeping a nutrient-rich balanced diet helps in keeping them at bay. 

How To Deal With The Hangry Mood During Pregnancy?

Mostly it is seen that you are in a “hangry” state of mind. This is nothing strange but normal, stated by the doctors as well. Hangry states your hunger and anger emotions flowing out together making you Hangry. Giving your healthy meals a little relaxation in between is considered okay. But, eating all the junk and unhealthy food is also a big no-no during this phase.

Doctors suggest one needs to be very particular about the food choices during pregnancy as it will directly impact the growing baby in the womb. The right amount of nutritional food intake will help in your baby’s overall development. This way you and the baby will be able to gain the right proportion of weight.

Essential Nutrients Recommended During Pregnancy

The amount of calcium, iron, vitamin D, and folic acid you need during pregnancy is much higher than on regular days. 


Taking adequate portions of calcium during pregnancy keeps your risks of getting preeclampsia at bay. This is a critical medical condition where blood pressure increases suddenly putting both mother and the baby at risk. Calcium also strengthens your baby’s teeth and bones.

Doctors recommend a pregnant adult woman 1,000 mg of calcium every day. Whereas, a pregnant teenager is recommended 1300 mg of calcium every day for the entire gestational period. 


Iron is a major nutritional element that enables your baby’s overall brain and growth development. Pregnancy increases the blood production in your body, so you require more percent of iron for both you and your baby. 

Doctors recommend at least 27 mg of iron every day.

Vitamin D

Vitamin D is another crucial nutrition that promotes calcium to develop teeth and bones in your growing baby. Women, irrespective of being pregnant, are recommended 600 IU of vitamin D every day. 

Folic Acid

Folic acid is a type of vitamin B that prevents your baby from numerous birth defects. For a healthy non-pregnant woman, 400 mg of folic acid is advised. For pregnant women, around 600 mg is recommended through foods or medicines. Foods alone are incapable of proving this amount for which folic acid supplements are taken. 

Protein is also beneficial during pregnancy. Food rich in protein such as eggs, beans, certain seafood, lean meats, peas, are highly recommended as well. 

Staying hydrated during pregnancy is also important as your body needs water for two. Fluid intake is essential as your body is supporting a life inside of you. 

Take Medical Advice

It is important to understand that too much of anything is not good as well. Too many nutritional supplements can also hamper your and your baby’s health. Excessive proportions of vitamin A can lead to birth defects. Consult your doctor before making any changes in your diet and supplement intake. 

How Much More Calories Do I Need In Pregnancy?

Following a healthy and balanced lifestyle will help your baby get all the necessary nutrients it needs to grow and develop. But how much is ideal weight gain during pregnancy? Well, there is nothing as such as according to the experts. A pregnant lady only requires 300 more healthy calories to consume a day before she was expecting. 

Weight Gain During Pregnancy

Your body type and health will determine how much weight gain is appropriate for you. Consult your health care provider for detailed discussions. 

On average, a woman who was in healthy weight is supposed to gain 30 more pounds after being pregnant. Women who are underweight before getting pregnant need 35-40 pounds more. Whereas, if a woman is obese, she needs only 10-15 pounds more to gain throughout her pregnancy phase.

Generally, a healthy woman gains weight during her conceiving period. This weight, if gained through healthy eating will benefit the mother and the baby. But, if the weight gain is just by eating the junk and fried, this will hamper both mother and the baby in many ways. Shedding those extra pounds after delivery is also difficult because the body turns it into stubborn body fat.

5 Nutritious Foods To Include In The Pregnancy Diet Chart

  1. Eggs

High in protein, eggs are the ultimate source of energy and nutrition that you need during pregnancy. Every bit of it is nutritional and it is wholesome as well. You consume 80 calories through a large egg. 

Eggs contain a high amount of choline that emerges as a booster for a baby’s brain development. This also prevents many brain and spinal abnormalities in the growing baby.

  1. Green leafy veggies

Kale, spinach, and broccoli are among the many veggies packed with nutrients your body needs. You get numerous other benefits from green leafy vegetables such as vitamin K, calcium, iron, potassium, vitamin C, vitamin A, fiber, and folate. 

With the goodness of fiber, green veggies help you fight constipation during and after pregnancy.

  1.  Fish

Fish are rich in omega 3 fatty acids and are a good source of protein. Eating 3-4 servings of fish in a week such as salmon can give you the required nutrients. Salmon is among the rarest fish varieties loaded with vitamin D that helps build immunity and bone health.

Avoid eating fish that are high in mercury concentrate as consumption of mercury can be harmful to the baby. Fish to avoid during pregnancy include swordfish, mackerel, tilefish, marlin, shark, and bigeye tuna. 

  1. Whole grains 

Whole grain products like brown rice, quinoa, wheat berries, oats, etc are rich in fiber, protein, and plant-based compounds. Vitamin content is high in them as compared to their refined items like white bread, white rice, and pasta.

  1. Dried fruits

Loaded with fiber, vitamins, and caloric content; dried fruits have the same nutritional properties as fresh fruits with less water and small in size. Fruits like prunes are available abundantly that can provide you the much-needed fiber, vitamin K, and potassium. 

You can indulge in dates, as they have high iron, potassium, and fiber content. Make sure to buy the naturally dried fruit tins instead of the candied ones as they contain too much added sugar.

There are many more nutrient-rich foods that you need to include in the list after consulting with your doctor. Avoid the ones that bring you irritation and allergy. Supplement yourself the best way after discussing with the physician.


Your baby is sitting eagerly inside the womb and waiting to slurp every bit of the nutrient-rich food you plan to eat. Try getting the healthiest diet plan from your healthcare provider and enjoy every second of the pregnancy period. This list is certainly going to help you in leading a healthy and happy pregnancy.

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