Food Networks

5 Foods that Must be Present in a Pregnancy Diet Menu

There is no magic formula for getting a healthy diet during pregnancy. In fact, the basic principles of healthy eating remain the same during pregnancy – eating plenty of fruits (Dates are one of the best sources of iron for the body, and they also provide the necessary fibre, which prevents constipation during pregnancy) and vegetables, whole grains, lean protein and healthy fats.

However, there are a few nutrients that are especially worthwhile during pregnancy, and based on the responses of users on, you can get them on supplement stores online.

The following are the most important of those elements.

1.  Folate and folic acid

Folic acid is a type of B vitamin that helps prevent neural tube defects and dangerous abnormalities in the brain and spinal cord. The synthetic form of folate in nutritional supplements and fortified foods is called folic acid. Supplements containing folic acid have been shown to reduce the risk of preterm labor.

Good sources: Fortified breakfast cereals are good sources of folate. Vegetables, oranges etc.,  are sources of folate

2.  Calcium – to strengthen bones

Calcium gives you and your baby stronger bones. Calcium also helps your circulatory, nervous, and muscle systems to function normally.

Good sources: Dairy products are one of the best absorbable sources of calcium. Non-dairy sources of calcium include broccoli and cabbage. Many fruit juices and breakfast cereals are also rich in calcium

3.  Vitamin D boosts bone strength

Vitamin D also helps build children’s bones and teeth.

Good sources: Fatty fish like salmon is a good source of vitamin D.

4.  Protein to promote growth

Protein is essential for your baby’s growth throughout pregnancy.

Good sources: Lean meat, poultry, fish and eggs are rich sources of protein. Other options include legumes and peas, nuts, grains and soy product

5.  Iron – prevent iron deficiency anemia

Your body uses iron to produce hemoglobin, which is a protein in red blood cells that carries oxygen to tissues. A woman needs, during pregnancy, twice the amount of iron that a non-pregnant woman does. Your body needs this iron to make more blood to deliver oxygen to your baby. If you do not have enough iron stores or not get enough iron during pregnancy, you may develop iron deficiency anemia. And you may get tired. Chronic iron deficiency anemia tends to increase the chance of premature birth and your baby having a very low birth weight, as well as postpartum depression.

Sources: iron-rich breakfasts, such as breakfast cereals, legumes and vegetables

Final Notes

Nutritious foods play a vital role in the general health of a person and contribute to the effective functioning of the body and reduce the risk of certain diseases. Expectant mothers should remember that it is important for them to make safe food choices while they are pregnant. Their diet will provide the fetus with necessary nutrients to grow and develop. A good diet is very beneficial for both the health of the expectant mother and her unborn baby, its influence continues to stay with it for the rest of its life, so pregnant women should pay careful attention to healthy nutrition for the well being of their babies in the future.