Best Diet For Pregnant Mother

What is the best diet for pregnant mother? A nutritious pregnancy diet is key to a healthy pregnancy. It also helps ensure an easier birth and a healthier baby. And once your baby is born, you are more likely to be able to meet the demands of early motherhood if you are healthy and well ~ nourished!

Here are some more reasons why what you eat is so vital to you and your developing baby.

Good nutrition can help prevent birth defects

Research suggests a link between prenatal nutrition and birth defects like spina bifida. Nutritious foods are the building blocks of healthy development.

Adequate nutrition will ensure an easier labor and delivery

Certain nutrients such as protein and zinc have shown to have a direct influence on labor and the health of the uterus. Having the best diet for pregnant mother helps to ensure a healthy body with plenty of stamina for childbirth. (And let’s not forget the physical demands of those post-partum days!)

Having the best diet for pregnant mother protects you and your baby from infection.

A diet rich in vitamins & minerals can strengthen you and your baby’s immune systems and help you ward off colds and other illnesses.

Proper nutrients lessen your chances of miscarriage.

A good diet will enable the placenta to grow properly and better meet the needs of the developing baby. A healthy placenta is also less likely to detach from the uterus before labor which can also cause miscarriage.

Healthy nutrition makes a healthy baby.

Research shows that having the  best diet for pregnant mother can positively influence your baby’s birth weight and health after birth.

Adequate nutrition will help protect you from anemias

Not having enough iron is usually caused by a poor diet. Low iron is often the cause of fatigue and can lead to other complications.

Plenty of protein can help protect you and your baby from Metabolic Toxemia in Late Pregnancy

Metabolic Toxemia of Late Pregnancy is a condition caused by a lack of protein and minerals. This can affect proper liver functioning which can result in toxemia. Using the best diet for pregnant mother you can go a long way in protecting you and your baby from complications during pregnancy and birth.

What are the best pregnancy foods?

Pregnant women need about 300 extra calories daily to maintain a healthy pregnancy. These calories should come from a balanced diet of protein, fruits, vegetables, and healthy fats.

A balanced diet is the best way to receive nutrients. Some women may benefit from supplements, but its important to remember that supplements do not replace a healthy diet but rather ensure that a woman is receiving enough daily nutrients.

Vitamin supplements work best when taken as part of a healthy diet and not as a substitute for a healthy diet.

Processed foods should be kept to a minimum.

The best diet for pregnant mother is made up of mostly fresh, organic whole foods.

Fruits & Vegetables

Fresh fruits & vegetables are some of the very best diet for pregnant mother. They are packed with vitamins and minerals as well as fiber that helps avoid constipation and hemorrhoids.

A growing fetus needs the important nutrients to grow and mom needs them to maintain energy, avoid complications, and boost immunity.

The general recommendation is for 3 servings daily of fruits and 4 servings of vegetables.

Dark green leafy vegetables are especially nutrient-dense foods. They offer extra calcium and folic acid.

Some good choices include:

  • spinach
  • collard greens
  • endive or escarole
  • kale or mustard greens
  • beet greens
  • broccoli
  • turnip greens
  • dark green lettuce like Romaine
  • Swiss chard
  • parsley
  • brussels sprouts

best diet for pregnant mother

Good fruit choices include:

  • papaya
  • cantaloupe
  • strawberries
  • oranges
  • tangerines
  • kiwi
  • mango
  • fresh or dried apricots
  • persimmon
  • raspberries or blackberries
  • grapefruit
  • blueberries
  • pitted fresh cherries
  • pineapple
  • pears
  • bananas
  • apples
  • grapes

Meat, Dairy, Eggs, Legumes

During pregnancy its important to find good, quality sources of protein. Among other things, protein helps in the production of amino acids, the building blocks for fetal cells.

It also helps reduce morning sickness and to assist pregnant women with the rapid cellular changes. If you can, buy organic the let that be part of the best diet for pregnant mother whenever possible.

Some good choices are:

  • yogurt
  • cheese
  • eggs
  • chicken
  • beef
  • wild salmon
  • lentils
  • beans (kidney, black beans, pinto)

Nuts & Seeds

Nuts are good pregnancy foods providing protein and many essential vitamins, such as A and E, minerals, such as phosphorous and potassium, and fibre as well as essential fatty acids.

Some good choices include:


  • almonds
  • walnuts
  • cashews
  • Brazil nuts
  • macadamia nuts
  • pine nuts
  • pumpkin
  • sesame seeds and tahini
  • sunflower

Whole Grains

As well as providing carbohydrates for plenty of energy, whole grains are high in folic acid, a key nutrient in having the best diet for pregnant mother.

Some good examples of whole grains include:

  • oats
  • barley
  • wild rice
  • quinoa
  • millet
  • buckwheat
  • corn
  • rye

A good diet is key to a healthy pregnancy. It also helps ensure an easier birth and a healthier baby. And once your baby is born, you are more likely to be able to meet the demands of early motherhood if you have been following the best diet for pregnant mother.

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