Healthy Food Choices for Pregnant Women

Pregnancy for women is a crucial point and eating the right kind of food is of utmost importance. When you are pregnant, you are actually feeding not just yourself, but as they say, you are feeding for two.To help in that, here are 5 simple food choices that are considered healthy for pregnant women.

Beans – Black Beans, Lentils, Soybeans

Beans are naturally low in fat, and a good source of cholesterol-free protein.

In fact, research has shown that eating beans reduces the risk of heart disease.

For pregnant women, protein helps in increasing blood supply, assists in growth of fetal tissue, which also includes the brain.

Whole Grain – such as Oatmeal, Whole-Grain Bread or Whole-Wheat Pasta

Whole grains are a rich source of fiber, Vitamin E and Phytonutrients (protects cells).

Fiber helps decrease cases of constipation, of which pregnant women are susceptible of. Moreover, studies have shown that fiber mitigates and reduces the risk of hemorrhoids.

A little trivia. Do you know that popcorn, everyone’s favourite and popular movie and snack food is a type of whole grain which is deemed healthy to eat, but always in moderation.

Chicken & Turkey

It is also found that chicken and turkey are very rich in Zinc.

Zinc is an important mineral that helps in blood clotting, and thyroid and immune functions.

Studies have shown, maternal zinc deficiency in animals has reported negativity in the birth process. Prolonged labor and hemorrhage have been reported as well.

On top of Zinc, Turkey has also been found as a rich source of Protein.

Milk – Whole Milk

Some pregnant women may decide on taking on fat-free milk to cut on calories during pregnancy but nutritionists advise that whole milk is a better choice as fat-free milk will miss out on fat-soluble vitamins A and D.

Vitamin A is good for the eyes while Vitamin D lowers risk of gestational diabetes for pregnant women.

Milk is also a rich source of Calcium. Calcium helps in developing stronger bones.

Studies also have shown that milk is a good source of Iodine, which helps in the IQ development of babies.


Walnuts are a rich source of Omega-3. Omega-3s are essential fatty acids. The human body cannot produce Omega-3, and we can get this through food via walnuts.

Beneficial effects of Omega-3 have been found to help in ailments such as Cancer, Inflammatory Bowel Disease and even Lupus.

For pregnant women, Omega-3s have been seen to be vital for the early visual development of babies. It has also been found that Omega-3 deficiency is present in some mothers due to the utilization of Omega-3s by the fetus for the development of the nervous system.

Also, Omega-3s have been seen to minimize the risk of allergies in infants.

To add to Omega-3s, walnuts are also found to be Protein and fiber-rich. Fiber helps in digestion and prevents Inflammatory Bowel Disease.

Protein is most vital during the second and third trimesters where the baby’s growth is at its fastest and therefore will need the essential proteins for growth.

On top of these food suggestions, what is key for pregnant mothers is that you should always eat a balanced and nutritious diet for you and your baby’s health.