The 10 Best and Recommended Foods to Eat During Your Pregnancy
- Genesis Childcare 1989 - Tampines
- Oct 4, 2022
- 7 min read
Updated: Nov 7
Pregnancy is one of the most beautiful and transformative times in a woman’s life. It’s a journey filled with anticipation, joy, and plenty of decisions that revolve around giving your baby the best possible start. Among these decisions, one of the most important is your diet during pregnancy.
What you eat not only nourishes you but also plays a vital role in your baby’s growth and development. Eating healthy ensures that both mother and baby receive the right nutrients to thrive. At Genesis Childcare 1989, where we nurture children through our Tampines infant care, Tampines preschool, and Tampines nursery programs, we’ve seen firsthand how good nutrition from pregnancy onwards builds a strong foundation for lifelong health.
Let’s take a look at the 10 best and recommended foods every expectant mother should include in her pregnancy diet.
1. Eggs
Eggs are one of the most nutritious foods you can eat while pregnant. They’re packed with high-quality protein, essential for building and repairing cells in both your body and your growing baby’s. The amino acids in protein form the building blocks of life, making eggs a vital food for pregnancy.
What makes eggs even more valuable is that they contain choline, a nutrient found in the yolk that supports your baby’s brain and spinal cord development. Choline also helps prevent certain birth defects.
To make your meals more exciting, try combining eggs with your favorite vegetables—like spinach, broccoli, or tomatoes—for a nutrient-dense breakfast or lunch.
At Genesis Childcare 1989, we believe that good habits start early. Just as we ensure balanced and nutritious meals in our Tampines child care programs, mothers can begin building these habits during pregnancy with foods like eggs.
2. Salmon
Salmon is one of the healthiest types of fish you can eat during pregnancy. It’s rich in omega-3 fatty acids, which play a crucial role in developing your baby’s brain and eyesight. Omega-3s also support your baby’s nervous system and may even boost cognitive function later in life.
Salmon is also a great source of protein and vitamin D, both essential for strong bones and teeth. Experts recommend consuming about 8 to 12 ounces of salmon or sardines per week to get the full benefits while keeping mercury levels low.
Eating a variety of nutrient-rich foods like salmon prepares your baby for a healthy start—just like how our Tampines preschool encourages children to explore different healthy food options through sensory play and nutrition education.
3. Beans
Beans—such as lentils, chickpeas, peas, and peanuts—are powerhouses of nutrition. They’re loaded with protein, fibre, iron, folate, potassium, and magnesium—all of which are important for a healthy pregnancy.
One of the most common pregnancy discomforts is constipation, and the fiber in beans helps prevent and relieve it naturally. Folate, another essential nutrient in beans, is vital for preventing birth defects and supporting your baby’s overall growth.
You can easily add beans to soups, salads, or stir-fries. For a fun snack, try roasted edamame—a delicious and healthy alternative to chips.
At Genesis Childcare 1989, our Tampines nursery also emphasizes balanced nutrition through carefully planned meals that mirror these wholesome principles.
4. Sweet Potatoes
Sweet potatoes are not only delicious—they’re packed with vitamin A, which supports your baby’s development, particularly for the eyes, bones, and skin. They’re also high in vitamin C, vitamin B6, potassium, and fiber, which aid in digestion and help keep your immune system strong.
The natural sweetness of this food makes it a favorite among expecting mothers. Bake or mash them as a healthy substitute for refined carbohydrates.
Much like how our Tampines infant care ensures babies are introduced to nutritious foods early on, mothers-to-be can lay the groundwork for their child’s health by choosing wholesome options like sweet potatoes.
5. Whole Grains
Whole grains are packed with nutrients that your body and baby need during pregnancy. They contain B vitamins, iron, folic acid, magnesium, and vitamin E, all of which contribute to your baby’s development and your own energy levels.
Switch from white bread to whole-grain bread or brown rice, and try incorporating barley, oats, and buckwheat into your meals. These grains are rich in fiber, helping to keep digestion smooth and preventing constipation.
At Genesis Childcare 1989, our Tampines preschool programs teach children about the importance of whole foods, starting with simple lessons about grains and healthy eating. It’s never too early—or too late—to make nutritious choices!
6. Yogurt
Yogurt is an excellent source of calcium, which is essential for developing strong bones and teeth in both mother and baby. It also provides probiotics, which promote healthy digestion.
If milk upsets your stomach or causes bloating, yogurt is a great alternative. Aim for 1,000 mg of calcium per day from sources like yogurt, milk, or calcium-fortified foods.
Our Tampines nursery emphasizes proper nutrition through meals that include calcium-rich options, helping children build healthy bones and teeth just like they started in the womb.
7. Broccoli and Spinach
These green vegetables are superfoods for pregnancy. Both broccoli and spinach are loaded with vitamins A, C, K, and minerals like iron, calcium, and folate. They also contain antioxidants and fiber, which help with digestion and prevent constipation.
Try steaming or lightly stir-frying them to retain their nutrients. These greens also support your baby’s immune system and overall development.
At Genesis Childcare 1989, we encourage healthy eating habits in our Tampines child care center by incorporating leafy greens into children’s meals in creative and tasty ways.
8. Lean Meats and Poultry
Lean meats such as chicken and beef are rich in high-quality protein, iron, and B vitamins—especially vitamin B12, which supports your baby’s brain development. Iron helps transport oxygen through your body and to your baby, which is crucial during pregnancy.
Choose meats that are 95–98% fat-free, and always cook them thoroughly. Avoid cold deli meats and hot dogs unless heated until steaming to prevent bacterial infection.
Just as a balanced diet is important for expectant mothers, our Tampines infant care ensures babies are introduced to essential nutrients safely as they grow.
9. Colorful Fruits and Vegetables
A rainbow on your plate means a rainbow of nutrients! Each color of fruit or vegetable provides different vitamins, minerals, and antioxidants. Green foods like broccoli offer folate, orange ones like carrots contain vitamin A, and red fruits like tomatoes provide lycopene.
Aim to fill half your plate with colorful produce at every meal. Mix fruits and veggies into salads, smoothies, or snacks for variety.
Our Tampines preschool takes a similar approach—teaching children to enjoy a variety of colorful foods to make healthy eating fun and exciting.
10. Dried Fruit (Without Added Sugar)
Dried fruits can be a nutritious and convenient snack during pregnancy. They are rich in iron, antioxidants, and fibre, providing energy and essential nutrients.
For instance, prunes can help relieve constipation, while apricots and raisins are packed with natural sugars for an energy boost. Choose dried fruits without added sugar to keep them healthy.
Healthy snacking habits can continue after birth, too. At Genesis Childcare 1989, we ensure that the little ones in our Tampines nursery and Tampines child care receive wholesome snacks that fuel their play and learning.
Best and Recommended Foods for Your Child : Building the Foundation for a Healthy Future
Pregnancy is the beginning of your child’s lifelong relationship with food. By making nutritious choices now, you set the stage for healthy growth, brain development, and strong immunity.
At Genesis Childcare 1989, we understand how early nutrition impacts long-term well-being. Our Tampines infant care, Tampines child care, Tampines preschool, and Tampines nursery programs are designed to continue this journey—nurturing children with balanced meals, engaging activities, and a caring environment that supports holistic growth.
When you start with a healthy pregnancy diet, you give your baby the best possible beginning. From your first bite of wholesome food to your child’s first day at Genesis Childcare 1989, every nutritious choice builds a brighter, healthier future.
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Genesis Tampines Childcare 1989 is one of the best preschool and childcare in Tampines. Our Preschool Tampines have over 30 years of experience in nurturing thousands of infants, toddlers and preschoolers. At our Tampines Childcare, we advocate that every child is unique and precious who needs to be loved and cherished.
As a leading early childhood center in Singapore since 1989, we are committed to nurturing our early learners holistically through various learning areas and positive learning dispositions. We place a strong emphasis on the way our teachers facilitate and interact with the children.
Our Childcare Tampines believe that every child is unique and precious who needs to be loved and cherished. Hence, our holistic curriculum aims to create meaningful learning experiences for each and every one of them!
Our Playgroup Tampines provides parents with the confidence that their children are in the good hands of our trained and caring teachers.
Our professional team of preschool teachers has a good understanding of child development and learning principles. We apply them efficiently and set the stage to create a meaningful learning experience that supports your child's discovery.
We consistently create a positive and cozy environment that will give your child a sense of security which builds their self-confidence to explore the world around them.
If you are looking for a good Tampines infant care or Tampines preschool or Tampines childcare near Tampines Central, do consider Nurture Infant House or Genesis Childcare 1989.
Located alongside our childcare in Tampines is our Nurture Infant House. If you are looking for Tampines infant care or infant care in Tampines, do visit Nurture Infant House. It is for infants aged 2 months to 18 months old. You can learn more about our infant care Tampines here.
Lastly, would you like to visit our Genesis Childcare 1989 to find out more about our environment and setup as well as understand our operations by talking to our teachers and supervisor?
Genesis Childcare 1989 (Playgroup to Kindergarten 2)
Blk 433 Tampines Street 43 #01-63/65 S(520433)
Nurture Infant House (2 to 18 months Infants)
Blk 433 Tampines Street 43 #01-61 S(520433)
Opening hours: Monday to Friday (7am to 7pm) & Saturday (7am to 2pm)
Public Bus services: 8 / 21 / 28 / 29 / 293
Tel: 96664141
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