Pregnancy balance diet list :what is essential!

Pregnant women always keep in mind that this is the important period of her life. Therefore, take every step very carefully and leave all the worries. Pregnant women always try to maintain their timetable about her sleep, walk, work. Even most important things is  that they eat healthy and delicious diet rich food which contains enough nutrients, proteins, vitamins which provide health benefits and energy for the growth of baby in an effective manner.

As baby leaves for the nine months in the lap of the mother and take many changes for the proper growth and development. Therefore, different kinds of foods and fruits are necessary for mother and baby too.

What you have to eat , you need to take the follow-ups with an excellent doctor as specialist doctor will guide you properly and will give you right balanced diet chart which will includes, proteins, carbohydrates , Vitamins, Fibers and fats and also will list verities of green and dark leaf vegetables and fruits.

Nobody knows how much you have to survive on this planet, Therefore, live the every moments of your life with new hopes and hypothesis”

Diet Rules: Include in your diet

As we have mentioned that for baby and mother Fruits and vegetables are the cornerstone of any nutritious diet, and essential important during pregnancy which will include a varied, balanced, and nutritious diet, and it must include:

Fruits during Pregnancy

Fruits are essential nutritious source which is essential during pregnancy as it is loaded with vitamins, folate, fiber, and more, which help to keep the woman and baby healthy.

Fruits Name:- Apricots, Oranges, Mangoes, Banana, Pomegranates, Avocados, Guava, pears and others.


Vegetables are also the vital source of energy and micro-nutrients as many vegetables have low calories and fats and some vegetables are nutrients which include potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure.

Vegetables Name: – Broccoli and dark green vegetables such as spinach, kale and others

Starchy carbohydrate-rich foods

Starchy Vegetables such as Potatoes, sweet potatoes, corn, bread, oats, breakfast cereals, brown or white rice and small amount of carbohydrates present in milk, yogurt and in legumes such as kidney beans.

Protein food

Protein is a good source for the growth of baby and mother which includes eggs, almonds, chicken, lean meat, salmon (fish), oatmeal, nuts, seeds, legumes, cottage cheese, curd, Greek yogurt, milk and broccoli, lean beef, quinoa, lentils, turkey breast, Brussels sprouts and many others. So, includes all the proteins food in your diet.

Read More : Protein food


Some fats are good such as Dietary fats for body energy and to support cell growth. They perform various function inside your body such as protect your organs and also keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat.


Fiber is an indispensable source of energy. There are many types of Fiber which play a very significant role in our daily life. Women face many problems of constipation during pregnancy. So, to prevent the deficiency of fiber, you need to increase the intake of fiber which you can get easily in fruits, Green Vegetables and in all legumes.

Read More : High Fiber food

Fruits such as apples, raspberries, pears, guava, all green vegetables, brown and wholegrain bread, oatmeal, pulses such as black beans , kidney beans, chickpeas and other lentils.

Read more : Fiber or dietary Fiber


Calcium is an essential source to strengthen the bones of muscles and teeth. Therefore, consider the ration of calcium foods such as

  • Spinach
  • Kale
  • Okra
  • Soybeans
  • White beans
  • Fish such as salmon, perch
  • Dairy products such as milk, curd and cheese
  • It is also present in breakfast cereals, oats and orange juice.

Fruits rich in calcium such as Blackberries, strawberries and raspberries are a few fruits that are good sources of calcium


Zinc consider as a mineral which are found in many foods and helps in the construction of baby’s cell and DNA during pregnancy. Even according to you baby’s growth, helps in cell division, tissue growth, supporting normal development, cellular integrity, and several biological functions including nucleic acid metabolism and protein synthesis.

See the best sources of zinc

  • Poultry (Chicken), turkey,
  • Sea food such as crab, oyster,
  • Beans
  • Nuts and whole grains, dairy products
  • peanut butter, nuts, sunflower seeds, ginger, onions, bran, wheat germ, rice, pasta, cereals, eggs, lentils, and tofu.

Iron for pregnancy

Hemoglobin is the major part of our body which is make with the help of iron. hemoglobin performs various task such as carry the oxygen throughout the body.

In the pregnancy period, women need proper proportion of the blood. Therefore, she has insufficient amount of hemoglobin, then she needs to eat foods which are rich in iron as if she has not inadequate iron, the mother can face anemic problem which can create threat for mother and new born baby.

Most women start their pregnancy without adequate stores of iron to meet the increasing demands of their bodies, particularly after the 3rd or 4th month. If

The following foods are rich sources of iron:

  • beans (dried or boiled)
  • Eggs (boiled without yolk).
  • whole grain cereals such as oats, brown rice and wheat.
  • Meat Liver is rich in iron and high in Vitamin A but pregnant women cannot eat this part as doctors and most dietitians advise pregnant women to avoid liver as they can harm the infant.
  • Lean meat.
  • Oysters (pregnant women should eat them cooked).
  • Legumes such as lima beans, soybeans, kidney beans, dried beans, and peas.
  • Some Seeds nuts and almonds.
  • Green and dark leafy vegetables such as broccoli, spinach, mustard leaves,asparagus and kale.
  • Lamb, pork, and shellfish , but these food has less iron than the items listed above.

Read More :- How to increase hemoglobin

Accept the challenge of adapting the good habit of eat nutritious and healthy diet everyday, not for you only but for baby also”

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