Pregnancy, Nutrition

What Pregnant Women Should Eat: Nutrition Program during Pregnancy!

What Pregnant Women Should Eat: Nutrition Program during Pregnancy!

As soon as you find out that you are pregnant, one of the questions on your mind will be what to eat during pregnancy.

Maybe you will need to put aside your ex-eating habits and start eating healthy, or maybe you are already eating exactly what you should be.

4-step list of things to eat while pregnant

We will actually make your job easier by collecting the list of things to eat during pregnancy in 4 main groups. Because these 4 food groups are the basis of a healthy diet.

Your goal in nutrition during pregnancy should be to consume all the nutrients that will support the development of your baby in a balanced way.

For this, you should choose what you eat from nutritious groups, not from empty calorie sources. Here are what pregnant women should eat in 4 steps!

1. Foods containing protein: Meat, egg and legume group / 3-4 servings a day

The need for protein increases during pregnancy. Proteins are the most important source of nutrients for your baby's development. Therefore, if you are wondering what pregnant women should eat, you can start with protein sources.

You can eat about 100-120 grams of red meat, chicken, turkey, or fish daily. Eating meat during pregnancy is important as it meets your animal protein needs. This is because animal proteins provide you with all the amino acids you need. These are called complete proteins.

The most important thing you should pay attention to when consuming animal protein is that the meat products are well-cooked. Because during pregnancy, you should avoid foods such as raw or undercooked meat, chicken, fish, and eggs.

You should also consume vegetable proteins to increase your nutrients. On days when you do not consume animal protein, you can meet your protein needs by eating 1 plate of legumes and eggs.

2. Foods containing calcium: Milk and dairy products group / 3-4 servings a day

Foods containing calcium Milk and dairy products group 3-4 servings a day

Milk and dairy products are very efficient sources of calcium and protein. Therefore, milk consumption during pregnancy is extremely critical. Since they are rich in both calcium and protein, you can kill two birds with a stone with this group during pregnancy.

Since calcium is the most important mineral for bone and tooth development, the milk group is among the nourishments that pregnant should eat.

You should include an average of 3 to 4 servings of a dairy group in your daily diet by consuming two slices of cheese, 2 cups of milk, or yogurt.

Consuming too much salt and caffeine reduces the absorption of calcium. Keep this in mind.

3. Fruits and vegetables

Which fruits to eat during pregnancy? Remember that all fruits and vegetables are worth eating during pregnancy. That's why you should try to be as varied as possible in your fruit and vegetable consumption.

Always keep in mind that when shopping for fruits and vegetables, I should have all the colors of the rainbow in my basket: Orange, green, red, yellow!

Foods rich in vitamin C: 2 servings a day

As you may have guessed, fresh vegetables and fruits are especially beneficial sources of vitamin C. Therefore, eating fruit during pregnancy should be a ritual that you should not skip. You should definitely eat fruits or vegetables rich in vitamin C every day. Oranges, tangerines, grapefruit,
strawberries, apples, watermelon, pineapple, green peppers, broccoli, tomatoes, cantaloupe are among the fruits and vegetables that should be eaten during pregnancy.

Green leafy vegetables: 1-2 servings per day

Dark green leafy vegetables are rich in folic acid and B6. They also protect against constipation as they contain fiber. You should make sure that you consume green leafy vegetables such as arugula, cress, purslane, chard, spinach, leek, dill, parsley, and celery leaves during the day.

At this point, let's answer the question of cress consumption during pregnancy. Although some pregnant women think that cress consumption is harmful, there is no problem as long as you do not overdo it.

Yellow, orange, red and purple vegetables and fruits: 1 serving a day

Dark yellow, orange, and red fruits and vegetables contain beta-carotene, a precursor of vitamin A, and are very powerful antioxidants. Vitamin A is essential for healthy cell development.

Try to eat foods rich in colors such as carrots, sweet potatoes, apricots, pumpkin, persimmon, beetroot, purple cabbage, and red berries that are provided in their season.

4. Whole grain foods and bread group

Bread and cereals are the energy pillar of the daily diet during pregnancy.

It is also the basis of nutrition because cereals are rich in B-group vitamins. They also contain important minerals such as selenium, zinc, chromium, and magnesium.

For a healthy diet, you should prefer foods made from whole grains instead of refined grains. Accordingly, when it comes to bread consumption during pregnancy, you should turn to bread made from whole wheat flour.

"Which bread should be eaten during pregnancy?" You should consume bread, pasta, bulgur, and legumes made from whole wheat flour.

White rice, bread made from white flour, pasta, cakes and cookies made with white flour are among the carbohydrates you should avoid.

Nutrition Program Table During Pregnancy

nutrient elementFood SourceDaily Portion Intake
Foods Containing ProteinRed meat, chicken, turkey, fish, eggs or legumes3 - 4 (100-120 grams)
Foods Containing CalciumMilk, cheese, yogurt3 - 4
Foods Containing IronEggs and red meat2
Whole Grains and Bread (rich in zinc, magnesium and B vitamins)Bulgur, whole wheat bread, pasta, legumes8 (1 portion = 1 thin slice of brown bread = 1 bowl of soup = 3 tablespoons of bulgur pilaf)
Foods Containing Vitamin CVegetables and fruits: Oranges, tangerines, green peppers, strawberries, apples2
Green Leafy Vegetables (rich in Folic acid and B6)Spinach, arugula, cress, purslane, chard, kale1 – 2 (1 serving = 1 bowl of salad = 6 tablespoons of vegetable food)
Yellow and Orange Vegetables and Fruits (rich in vitamin A and beta carotene, antioxidants)Carrot, pumpkin, persimmon, sweet potato1
Fatty FoodsWalnuts, almonds, hazelnuts2 – 3 (2 walnut kernels or 6-8 almonds or hazelnuts = 1 teaspoon of oil)

What to eat during pregnancy for the baby's development?

Even before your baby is born, you are already thinking about how to get your baby to gain weight and how to support its development. That's why the same question is always on your mind: What should you eat during pregnancy to help your baby gain weight?

Here are some of beneficial tips to follow during pregnancy which help to foetus’ developments:


It is said that women who regularly consume fish while pregnant have a healthier pregnancy and give birth to heavier babies. Therefore, you should consume fish at least once a week. If you cannot eat fish, you can eat nuts containing omega 3 such as hazelnuts, peanuts, walnuts as a snack 1 tad bit a day. Omega 3 is one of the nutrients that can be the answer to the question of what to eat for the brain development of the baby in the mother womb.

Don't forget! that you should consume the necessary nutritional sources of vitamins and minerals such as iron, folic acid, iodine, zinc, vitamin B, omega 3 and 6 fatty acids throughout pregnancy for your baby's physical and mental development.

Folic acid

Folic acid, also called folate, folacin or vitamin B9, has a special place during pregnancy. Research shows that taking folic acid during pregnancy helps prevent or reduce the risk of neural tube defects in the baby.

Although your doctor will prescribe folic acid supplements, it's okay to familiarize yourself with foods that contain folic acid. Asparagus, avocados, bananas, black beans, broccoli, egg yolks, citrus fruits, green leafy vegetables, green beans, strawberries, lentils, peas, liver, and yogurt are foods rich in folic acid.

How should water consumption be during pregnancy?

How to treat urinary tract infection during pregnancy

You should include at least 8 large glasses of water a day in your daily diet during pregnancy.
Your baby's body, like yours, is made up largely of fluids. Your body also needs more water than ever during pregnancy. So, what are the benefits of drinking water?

  • Keeps your skin soft.
  • Reduces constipation.
  • Cleanses your body and your baby's body of toxins and waste products.
  • Reduces excessive swelling and edema.
  • Prevents urinary tract infections.
  • Reduces the risk of preterm labor.

If your body is retaining a lot of fluid, you are exercising a lot and it is very hot, try to drink more. But try not to drink water right before a meal. Otherwise, you may be too full to eat.

Finally, remember that teas, juices and other liquids are no substitute for water.

How should salt consumption be during pregnancy?

As you know, salt used to be completely restricted during pregnancy because it triggers edema, water retention, and swelling in the body.

Now it is considered normal and necessary to increase body fluids to a certain extent while pregnant. Therefore, a moderate intake of sodium is recommended to maintain the appropriate level of fluid in the body. This is because sodium deprivation can be harmful to fetal development.

However, too much salt and too salty foods are detrimental for everyone, pregnant or not, especially if they have become a habit.

You should also be aware that there is a close link between excess salt intake and high blood pressure during pregnancy and after childbirth. Therefore, you should avoid high-salt foods such as soy sauce, ready-made pickles and chips.

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