Diets that should be followed during pregnancy.

Pregnancy is a really exciting phase for most women. However, as a pregnant woman, maintaining a healthy diet is very crucial. This is the time that your body essentially needs more nutrients, minerals and vitamins to also cater for the life that is growing inside you.  According to research, a pregnant woman needs 350-500 extra calories every day when they reach the second and third trimester. If you are on a diet that does not have the key nutrients, your baby might develop some complications.    Also, as a pregnant woman, poor eating habits will make you gain excess weight that will consequently put you at risk of developing issues like gestational diabetes and even pregnancy or birth complications. Check out to more about pregnancy and its related issues. Here are a few tips that will help you be on the right diet track during your pregnancy.

 1.Dairy foods.

While pregnant, you need to eat food rich in protein for the proper development of the foetus. Dairy products are highly recommended because they are rich in calcium, phosphorus, vitamins, magnesium and zinc. Yoghurt is especially good for expectant women.


This includes beans, lentils, peas, soybeans groundnuts and many others. Nutritionists confirm that during pregnancy, your body needs fibre, iron, and folic acid to aid in the development of the baby. During the first trimester, folate, also called B9 is very essential to the spinal development of the foetus. Low intake may cause neural defects and even low birth weight.


You want a rich source of Omega 3 fatty acids, salmon is definitely what you should consume in plenty. Omega 3 helps in your baby’s brain development. Some doctors may advise you to keep your seafood intake low because of the mercury content, but the omega 3 is good for you and the baby.

4.Leafy vegetables and broccoli.

This surely should not come as a surprise. While pregnant, you need to consume lots if leafy vegetables like kale, spinach and also broccoli. These foods are rich in fibre, vitamin C, K and A. They also give you calcium, iron, potassium and folate which we have already seen their importance during pregnancy.


Most pregnant women are at a risk of developing high blood pressure. Berries are packed with antioxidants and have a low glycemic index therefore will keep your blood sugar levels right on track. They are also rich in healthy carbs and high amounts of vitamin C. These you should not miss in your diet while pregnant.    In a nutshell, healthy carbs like sweet potatoes, cassavas, arrow roots should also form part of your regular meal. Sweet potatoes in particular contain high amounts of beta carotene which is a phytonutrient that is then converted into vitamin A in your body. Your baby needs vitamin A to aid in the growth and cell differentiation. You can also have some lean meat like beef, pork and chicken. These are great sources of protein which you need in plenty during pregnancy. Take good care of yourself and your baby during pregnancy, eat right, do light exercises like brisk walks in the evenings to help you stay fit and strong.