The ideal diet for a healthy pregnancy:

Baby on board? Check out which foods are best for the health and development of the fetus, and don’t let them be missed during your pregnancy.

You probably already know that during pregnancy women can, and even should, continue to exercise. However, far beyond the workouts, other doubts are also frequent for pregnant women, especially when the subject is food. 

Although it is an important habit that should be taken along during the whole life, a healthy and balanced diet has even more benefits during pregnancy, after all, the attention to the ingested nutrients needs to be redoubled to achieve the perfect development of the fetus. 

So, if you want to know which foods you should invest in to have a healthy pregnancy without complications, continue on this content and check it out. 

Why is healthy eating important during pregnancy? 

Before we address which foods are recommended for you and your baby, let’s present some points of why this is an important subject and what reasons you have to be careful about what you eat. Check it out:

A good diet during pregnancy is one that has well calculated and balanced nutrients. It is fundamental for the development of the fetus, besides helping to prevent complications during pregnancy, such as pre-eclampsia, gestational diabetes, anemia, and premature birth.

In addition, mothers who eat healthily and strategically during management are proven to prevent future health problems for their babies, who, as adults, will have a lower risk of developing chronic diseases such as obesity and heart problems. 

If these reasons weren’t enough, good nutrition can also help the mother-to-be feel more energized and willing for the birth and during the puerperium.

What should not be missing in the diet of a pregnant woman?

It’s always a good idea to take advantage of the routine exams for pregnant women to talk to the doctor, get informed about possible nutritional deficiencies that need to be replaced, and invest in the necessary foods or supplements. 

However, in general, the diets of pregnant women should include all the existing food groups. Here are some indispensable foods and nutrients for pregnant women:

Foods rich in folic acid (Vitamin B9).

Folic acid (vitamin B9), which belongs to the group of B vitamins, is not a nutrient produced by the body. It needs to be ingested through food or even supplementation in some cases. 

Vitamin B9 is important for everyone, especially for pregnant women, because the lack of it can cause problems in the neurological development of the child, and can even cause anencephaly.

With this in mind, it is always important to include foods with good concentrations of folic acid in your diet. Some of them are: broccoli, cabbage, spinach, beans, mushrooms, eggs, and whole grains.   

Milk and dairy products

Both milk and the foods derived from it are fundamental for the good formation of the baby’s bones and teeth. 

Since they are rich in calcium, it is important that pregnant women consume at least one glass of milk a day, and may replace it with foods that provide significant amounts of calcium, such as cheese in general, flaxseed, walnuts, peanuts, raisins, and dried basil. 


Another indispensable nutrient for pregnant women who want to have a healthy diet in line with their baby’s development is protein! 

Protein is the major responsible for the production of new cells and tissues, and more than that, it is also able to help in the formation and maintenance of muscles, organs, skin, hair, and nails. 

The minimum recommendation of protein for pregnant and postpartum women is 60 grams per day, which can easily be consumed through chicken, eggs, milk, red meat, and soy. 


Carbohydrates, on the other hand, are great at providing the extra calories that pregnant women generally need.

It happens that the pregnant woman consumes much more energy, and thus, it is naturally necessary to have an extra caloric intake.

The best foods rich in carbohydrates that can be consumed during pregnancy are fruits, sweet potatoes, and whole grain breads. 


All the foods we have mentioned in this content are extremely important and necessary for a healthy pregnancy, however, hydration is the basis for a well-functioning body. 

Ingesting good amounts of water helps to combat swelling and fluid retention, and besides being important for the amniotic fluid, it also helps after delivery in the production of breast milk. 

What foods should be avoided?

Besides alcoholic beverages that are obviously forbidden for pregnant women, other types of food also need to be avoided because of the risks they represent: 

Meat, fish, shellfish and raw eggs 

This type of food needs to be avoided because of its possibility of developing infections by bacteria and parasites. 


Found mainly in coffee, teas, and soft drinks, caffeine is rapidly absorbed by pregnant women, passing to the fetus through the placenta. 

This nutrient is associated with an increased chance of miscarriage, fetal death, and low birth weight. 

Canned and processed foods

Another food that should also be avoided at all costs are canned and industrialized foods. They contain Bisphenol (BPA) a substance that is highly toxic to the baby and affects the endocrinological activity, which can cause fertility problems and cancer, as well as liver and heart diseases.

Foods rich in trans fats

Responsible for raising bad cholesterol (LDL) and lowering good cholesterol (HDL), foods high in trans fat also harm the heart and increase rates of endometriosis and infertility. 

How to distribute the meals during the day?

According to the experts, the meals should be distributed in six periods throughout the day: breakfast, morning snack, lunch, afternoon snack, dinner, and supper. It is recommended to maintain an interval of approximately three hours between one meal and another.

Can pregnant women take supplements? 

As we said at the beginning of this article, it is becoming more and more normal to see moms training during pregnancy, and this is not a problem, after all, training helps in many ways with the health of the fetus and the pregnant woman. 

However, there are some other doubts regarding the subject, and the main one is whether or not pregnant women can take food supplements like whey protein, and the answer is yes! They can. 

Several studies have been conducted on the subject and no negative effects of whey protein consumption on pregnancy health have been found, so it’s okay!

Balance is everything

In this content you have checked some of the foods that are indicated for a healthy pregnancy, and we have also presented which of them should be avoided. 

Finally, always try to balance your meals and eat natural, unprocessed foods. Include, on average, 45% vegetables, 25% carbohydrates, and 30% protein. With this in mind, it will be easy to maintain a healthy pregnancy for you and your baby. 

Sooro Renner, nutrition that gets results.

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