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The 10 best and recommended foods to eat during your pregnancy

Eating healthy during pregnancy is one of the best things you can do for your baby and you. Good nutrition optimizes the growth and development of your baby.

It includes plenty of fruits, vegetables, whole grains, protein foods, and fat-free or low-fat dairy products in your pregnancy diet.

Do control foods and beverages with lots of added sugars, saturated fat and sodium. At every meal, make half your plate fruits and vegetables.

In this article, I will be sharing the 10 best and recommended foods to eat during your pregnancy.

1. Eggs

Eggs are a great source of protein and a crucial part of your pregnancy diet.

The amino acids that makeup protein are the building blocks of the cells in your baby’s body and yours.

Eggs also contain more than a dozen vitamins and minerals, including choline. Choline in the yolk helps your baby's brain and spinal cord to develop properly and prevent certain birth defects.

Combine eggs with vegetables which you like to eat.

2. Salmon

Omega-3 fatty acids are important for your baby's brain and eye development.

Salmon also provides protein and vitamin D, which your baby needs for healthy bones and teeth.

You are encouraged to eat 8 to 12 ounces of salmon and sardines in a week.

3. Beans

Beans such as peas and peanuts are a good source of protein and an excellent source of iron, folate, potassium and magnesium.

It is important and you are encouraged to eat them.

Beans are also a great food for fibre which can help prevent and relieve pregnancy discomforts like constipation.

Try tossing edamame (cooked soybeans) in soups, salads or stir-fries.

Snack on roasted edamame.

Your baby needs vitamin A for healthy bones, lungs, eyes, and skin development, vitamin C and B6, potassium, and fibre.

5. Whole grains

Whole grains are high in fibre and nutrients, including B vitamins, iron, folic acid, magnesium and the antioxidant vitamin E.

Make a change of white bread to whole grain and sample different kinds of whole grains from barley and buckwheat to oats.

6. Yogurt

It is a great source of calcium.

Both your baby and you need calcium for strong bones and teeth.

Milk provides calcium too.

If you have bloated, wind, diarrhea after drinking milk, yogurt serves as alternative to milk.

You are encouraged to take in 1000 mg of calcium per day.

7. Broccoli and spinach

Broccoli and spinach are a great sources of vitamins A, C,K and calcium, iron, and folate.

They are also rich in antioxidants and fibre which can ease constipation.

You are encouraged to take 50 mg per day.

8. Lean meats and poultry

Meat is an excellent source of high-quality protein and a good source of B vitamins, iron, and zinc.

Iron delivers oxygen to the cells in your body and you need more of it during pregnancy.

Look for cuts that are around 95 to 98 percent fat-free.

Skip deli meats and hot dogs unless they are heated until steaming hot.

There is a small risk of infection from bacteria etc which can be dangerous during pregnancy for your baby and you.

Eating lots of green, red, orange, yellow and purple fruits and vegetables helps your baby and you get a variety of nutrients.

Each colour group provides different vitamins and minerals.

You can make quick salads as a side or a meal which include colourful fruits and vegetables.

10. Dried fruit without added sugar

Dried fruit offers a good occasional alternative to the fresh fruit which is so important in your pregnancy diet.

This helps to boost your diet with a variety of vitamins and minerals such as iron, antioxidants and fibre.

For example,

Prunes help pregnant women who are having constipation.

I hope you manage to plan and eat these 10 best and recommended foods during your pregnancy for your baby and you.

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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


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