As a pregnant woman, there is always a period of uncertainty and fear. And planning the best for your baby includes eating a healthy diet.

During pregnancy sometimes, mothers become sick and they usually do not feel like eating anything. You must keep in mind that the fetus gets the nutrients required through the mother's body.

Karepedia is here with a list of nutrient rich foods you can have for a healthy pregnancy.

Let’s dive in.

Importance of Nutrition in Pregnancy

Have you ever experienced eating tins of nutritional biscuits your gynecologist recommended just because you are underweight?

Don’t be embarrassed of eating more or worry about getting fat during your pregnancy. This is an important phase in your life and continues to contribute to the health and brain development of your baby in the future.

Benefits of Nutrition in Pregnancy

• Optimal fetal growth

• Improved perinatal survival

• Healthy weight

• Long-term health benefits of both mother and child

Nutrition-Rich Food for Healthy Pregnancy

Pregnancy doesn’t mean eating a lot or unhealthy cravings. The principle of eating remains the same while the nutrients requirements change.

It depends on personal preferences of choosing the foods. But make sure to add irons, folate, calcium and vitamin D to your maternal diet

Here are some suggestions of nutritional rich foods for your pregnancy

Specific Nutrient-Rich Foods for Healthy Pregnancy

1. Leafy Greens

• Spinach, Kale, Swiss Chard

• Nutrients: Folate, iron, calcium, Vitamin A, Vitamin C,& Vitamin K

• Benefits:

  a. They supports fetal development,

  b. Reduces risk of birth defects

2. Eggs

• Nutrients: High-quality protein, choline

• Benefits:

  a. It supports the brain development and overall fetal growth

3. Berries

• Berries like Blueberries, Raspberries, Strawberries

• Nutrients: Fiber, vitamins C and K + Antioxidants

• Benefits:

  a. Helps in digestion,

  b. Boosts immunity,

  c. Supports skin health

4. Nuts and Seeds

• Almonds, Walnuts, Chia Seeds, Flaxseeds, Dates

• Nutrients: Omega-3 fatty acids, protein, fiber

• Benefits:

  a. Supports brain development,

  b. Provides energy,

  c. Aids in digestion

5. Yogurt and Dairy Products

• Nutrients: Calcium, vitamin D, probiotics

• Benefits:

  a. It supports in maintaining bone health,

  b. Aids in digestion,

  c. Boosts immune system

Gestational Diabetes

Gestational diabetes is a diabetes that happens after getting pregnant.

High blood sugar can adversely affect expecting mother and child.

Doctors advise to follow a low glycemic diet along with medicines or insulin.

1. Whole Grains

They have higher nutrient density. However, eating in the right portions are required.

• Oats, Quinoa, Brown Rice

• Nutrients: Fiber, vitamins B, iron, magnesium

• Benefits:

  a. Helps regulate blood sugar levels

  b. Lower glycemic index

2. Non-Starchy Vegetables

• Broccoli, Bell Peppers, Carrot, bamboo shots, Artichokes hearts

• Nutrients: Fiber, vitamins A, C, K, and antioxidants

• Benefits:

  a. Low in carbs,

  b. High in essential nutrients

  c. Reduce inflammation

3. Lean Proteins

• Chicken, Fish, Tofu

• Nutrients: Protein, omega-3 fatty acids, vitamins B6 and B12

• Benefits:

  a. Helps managing your blood sugar levels,

  b. Optimal fetal growth and development

4. Legumes

• Beans, Lentils, Chickpeas

• Nutrients: Fiber, protein, iron, folate

• Benefits:

  a. Stabilizes your blood sugar,

  b. Providing steady energy

5. Berries

• Strawberries, Blueberries, Blackberries

• Nutrients: Fiber, vitamins C and K, antioxidants

• Benefits:

  a. Low glycemic index,

  b. helps manage blood sugar

Gestational Hypertension

Gestational Hypertension is also called pregnancy hypertension or Preeclampsia. It is characterized by high blood pressure.

Having gestational diabetes can increase chances of gestational hypertension.

1. Bananas

• Nutrients: Potassium, Vitamin B6 and Vitamin C

• Benefits:

  a. Helps in managing blood pressure,

  b. supports fetal growth

2. Oats

• Nutrients: Fiber, magnesium, antioxidants

• Benefits:

  a. Helps regulate blood pressure,

  b. supports heart health

3. Sweet Potatoes

• Nutrients: Potassium, fiber, vitamins A and C

• Benefits:

  a. Helps manage blood pressure, supports immune system

4. Leafy Greens

• Spinach, Kale, Swiss Chard

• Nutrients: Magnesium, calcium, potassium, fiber

• Benefits:

  a. Helps regulate blood pressure,

  b. supports overall health

5. Beets

• Nutrients: Nitrates, potassium, folate, fiber

• Benefits:

  a. Helps lower blood pressure,

  b. Improves blood flow,

  c. Supports overall cardiovascular health

6. Low-Fat Dairy Products

• Milk, Yogurt, Cheese

• Nutrients: Calcium, vitamin D, protein

• Benefits:

  a. Helps manage blood pressure,

  b. Supports bone health

7. Avocados

• Nutrients: Potassium, monounsaturated fats, fiber

• Benefits:

  a. Helps regulate blood pressure,

  b. Provides healthy fats,

  c. Supports overall heart health

8. Citrus Fruits

• Oranges, Lemons, Grapefruits

• Nutrients: Vitamin C, potassium, fiber

• Benefits:

  a. Helps manage blood pressure,

  b. Supports immune system

9. Salmon

• Nutrients: Omega-3 fatty acids, protein, vitamin D

• Benefits:

  a. Helps manage blood pressure,

  b. Supports fetal brain development

Foods to Avoid if You Have Pregnancy Diabetes or Pregnancy Hypertension

• Sugary Foods and Drinks

• Refined Carbohydrates

• Processed foods

• Sweets, chops etc.

Nutrient-Rich Diet Chart for Healthy Pregnancy

Breakfast

• Option 1: Greek yogurt + mixed berries + chia seeds soaked in water

• Option 2: Oatmeal topped + mashed bananas + a handful of nuts

• Option 3: Whole grain toast + avocado + a poached egg

Mid-Morning Snack

• Option 1: A smoothie + spinach, banana, + almond milk

• Option 2: A handful of mixed nuts + an apple

• Option 3: Carrot + cucumber sticks + hummus

Lunch

• Option 1: Grilled chicken salad + leafy greens, cherry tomatoes, + a light vinaigrette

• Option 2: Quinoa bowl + black beans, corn, avocado, + a squeeze of lime

• Option 3: Whole grain wrap + turkey, spinach, + hummus

Afternoon Snack

• Option 1: Cottage cheese + sliced peaches

• Option 2: A small serving of edamame

• Option 3: A piece of fruit + a small handful of seeds

Dinner

• Option 1: Baked salmon + steamed broccoli + sweet potato

• Option 2: Stir-fried tofu + mixed vegetables + brown rice

• Option 3: Lentil soup + a side of whole grain bread

Evening Snack

• Option 1: A small bowl of mixed berries

• Option 2: A glass of low-fat milk + a slice of whole grain bread + almond butter

• Option 3: A small serving of Greek yogurt + a drizzle of honey

The nutritional rich foods during pregnancy not only helps the child but also the pregnant mother.

Lack of enough nutrients can lead to future health issues and many diseases in mothers.

It is important to have fruits, vegetables, protein, diary etc. in your meal, but also important to stay hydrated.

Monitoring food intake can help your to reverse the condition along with medicines