Healthy Pregnancy Diet

Pregnancy is a wonderful phase when you just do not require caring for yourself but also for the little baby developing inside your womb.

Most women suffer from nausea, lack of appetite, aversion to certain foods and mostly the desire to eat itself is absent. For those who do not have these symptoms, you can eat whatever you like and always prefer to eat healthy. But if you are suffering from morning sickness, in most cases you will feel better after the fourth month.

Try to have something like crackers before you even get out of bed and try to eat small meals at regular intervals. Fruit juices are quite healthy, you may even try juices by mixing greens, carrots, beetroots etc so that you have a nutritious drink.

As part of a healthy diet, make sure you have a lot of fresh fruits and vegetables. Apples, citrus fruits, carrots, beetroot, spinach are rich in vitamins and minerals and are good for both you and your baby. Eat dairy products at regular intervals as these are the main source of Vitamin D and calcium and help in healthy teeth and bones for both you and your baby.

You can avoid tooth decay as this is quite common among expectant mothers. Try eating folic acid rich foods like spinach and broccoli and make sure you get all the vitamins and minerals required. Avoid fried foods, overcooked vegetables, chocolates, ice creams, caffeinated products as these would do more harm than good.

Try to include fiber rich foods as these will help in easy bowel movement since constipation is a common problem encountered by pregnant mothers.  It is good to eat a lot of whole grains and legumes as these are rich in proteins. Avoid alcohol and smoking as it will affect the health of your baby.

It is good to avoid soft drinks as they are believed to contain harmful chemicals. Fish is very good during pregnancy but avoid fish having a lot of zinc content. During pregnancy you may have a special craving to certain foods, do not deny your self the pleasure but have limited quantity.

It is important to include less salt, sugar and oil in your diet to avoid pregnancy complications like high blood pressure and diabetes.

Esther Gideon


The author is a postgraduate in business management and is a mother of a four year old and an eight month old.