What to Eat during Pregnancy? Perfect Diet Plan

fresh fruits vegetableA pregnant woman should take care of her dietary needs adequately and carefully. She needs to ensure that all nutrients required for a healthy living an available for herself and her baby. As baby is growing continuously adequate nutrition should be made. However, this doesn’t mean that a woman needs to take double the amount of food. Naturally nutrition (not the quantity but quality) has to be increased but that doesn’t mean double.

Women normally ask the question what to eat during pregnancy? The nutrition doesn’t necessarily depend on gestational age of fetus but there are methods for assessing gestational phases of fetus.

What Should a Woman Eat During Pregnancy?

Maintaining a healthy diet isn’t something very difficult. Diet for pregnant women is a normal balanced diet that contains all important nutrients. A woman should take all the nutrients including carbohydrate, fats, proteins, vitamins, minerals (e.g. zinc, folate, calcium, fluid, etc.). She should include fruits, vegetables, bread, fish, red meat, white meat, juices, pulses, fibre, etc. A women should maintain healthy weight during pregnancy.

One important thing is maintain hydration which is necessary for blood volume. 

Fruits and Vegetables:

These are very important for providing minerals, vitamins, carotenes and other important nutrient content. Try to eat fresh fruits otherwise frozen but appearing healthy and shiny. Try to obtain five portions of fruit and vegetables in your diet per day.

[alert-success]Green vegetables and others are also a source of necessary nutrients for body[/alert-success]

[alert-announce]Eating fruit is better than drinking juices because it combines pulp & skin of fruit[/alert-announce]

Foods Rich in Carbohydrate:

Foods rich in carbohydrate provide instant energy. They are required for day to day activities. Additional is stored in body. These are available mostly in vegetables and foods like rice, pasta, bread and wheat. Vegetables include starchy foods like sweet potato, potato, rice, etc.


Meat, egg and pulses are the main sources of protein. They can also be obtained from beans, lentils, legumes, nuts, seeds and nut butters. An adequate intake of protein should be ensured.


Researches recommend that sea-food is good for reducing anxiety. British and Brazilians researchers compared pregnant woman taking sea-food to those that didn’t and the former part were found more calm and composes with reduced anxiety.


Fats are an important source of long term energy or to say ‘stored energy’. However, fat should compose up to 30% of a pregnant woman’s diet and not more.

An extravagant amount of fat deposition and obesity causes insulin resistance which can result in diabetes. Pregnant women are already prone to gestational diabetes so this may add to it.

A profession Prof. Pan says that during the recent years fast-food trend has increased which has resulted in a diet rich in high energy fats.


Wholegrain fluids are an important contributor of fats. This substance of food reduces constipation and normalizes the gastrointestinal movements.

Calcium and Zinc:

These are very important. Calcium is important for bone. It can be obtained from milk, yoghurt, cheese, and other dietary products.

Zinc plays an important role in cell integrity, growth and various biological functions. It is involved in function of growth and development of cell thus is important for growth and development of whole body. Its sources are chicken, Turkey, ham, shrimps, crab, oyster, meat, fish, dairy products, nuts, etc.

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