Food dur­ing preg­nan­cy becomes extreme­ly impor­tant for a woman and her unborn child. Is it real­ly nec­es­sary to eat a lot of fish, or does it con­tain too much mer­cury? Do you need meat to get pro­tein, and what is the max­i­mum amount of fat allowed? Can eggs be eat­en or do they con­tain too much cho­les­terol? There are many foods that will ensure that both you and your baby get enough nutri­ents. There­fore, I sug­gest that we con­sid­er 10 foods that are use­ful dur­ing preg­nan­cy.


Sur­pris­ing­ly, one egg only has up to 90 calo­ries. In addi­tion to over 12 vit­a­mins and min­er­als, eggs con­tain plen­ty of qual­i­ty pro­tein, which is impor­tant for preg­nan­cy. Your baby’s cells grow at a tremen­dous rate, and every cell is made of pro­tein. Plus, as a preg­nant woman, you have your own pro­tein needs. Eggs are also rich in choline, which pro­motes a baby’s full growth and healthy brain devel­op­ment, help­ing to pre­vent neur­al tube defects. Some eggs even con­tain omega‑3 fats, which are impor­tant for both brain and vision devel­op­ment. What about cho­les­terol con­tent? Eggs con­tain nat­ur­al cho­les­terol, which is per­fect­ly absorbed in the body. Eggs are also very low in fat. Healthy women with nor­mal blood cho­les­terol lev­els can con­sume one to two eggs a day as part of a bal­anced diet. And of course, eggs are cheap and very easy to cook, espe­cial­ly if you are hun­gry and don’t feel like cook­ing — you can boil a few hard boiled eggs, or make an omelette. Thus, the answer to the ques­tion “is it pos­si­ble to eat eggs dur­ing preg­nan­cy” is pos­i­tive.

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Not only is salmon rich in high-qual­i­ty pro­tein, but it’s also an excep­tion­al­ly good source of omega‑3 fats, which are good for your child’s devel­op­ment — and can help boost your mood. Just remem­ber that salmon or oth­er fish (canned light tuna and pol­lock) is low in mer­cury, but should be eat­en no more than 350 grams per week.


Beans con­tain more fiber and pro­tein than any oth­er veg­etable. You already know the impor­tance of get­ting enough pro­tein dur­ing preg­nan­cy, but you may not know that fiber can be your new best friend. When you are preg­nant, your diges­tive tract slows down, which can cause con­sti­pa­tion and hem­or­rhoids. Fiber can help pre­vent and reduce these prob­lems. In addi­tion, foods that con­tain fiber are usu­al­ly rich in nutri­ents. For exam­ple, beans are good sources of iron, folate, cal­ci­um, and zinc.

sweet potato (sweet potato)

Sweet pota­toes get their orange col­or from carotenoids, which are con­vert­ed to vit­a­min A in our bod­ies. While con­sum­ing too much “pre­formed” vit­a­min A (found in liv­er, milk, and eggs) can be dan­ger­ous, carotenoids are a dif­fer­ent type. They are con­vert­ed to vit­a­min A only as need­ed, so there is no need to lim­it your intake of vit­a­min A‑rich fruits and veg­eta­bles. Sweet pota­toes are also a great source of vit­a­min C, folate, and fiber.

Popcorn and other whole grains

Pop­corn is a whole grain prod­uct. Whole grains are impor­tant dur­ing preg­nan­cy because they con­tain fiber and nutri­ents, includ­ing vit­a­min E and sele­ni­um. But don’t stop at just pop­corn: there are plen­ty of oth­er whole grains, such as oat­meal or bar­ley.

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Wal­nuts are one of the rich­est sources of omega-3s. A hand­ful of wal­nuts is a great choice for both an appe­tiz­er and an addi­tion to your sal­ad. Also, wal­nuts are a good source of pro­tein and fiber. That is why it is one of the 10 foods that are use­ful dur­ing preg­nan­cy.

Greek yogurt

Greek yogurt typ­i­cal­ly con­tains twice as much pro­tein as reg­u­lar yogurt, mak­ing it one of your favorite foods dur­ing preg­nan­cy. Any yogurt is a great source of cal­ci­um, which is vital in the preg­nan­cy diet. If you don’t get enough cal­ci­um, it will be trans­ferred to your baby from your bones. The goal dur­ing preg­nan­cy should be to pro­vide your baby with cal­ci­um with­out tak­ing away the nutri­ents from your­self. Cal­ci­um will help keep your own bones intact as well as build a healthy skele­ton for your child.

Dark green, leafy vegetables

Spinach, kale, chard, and oth­er green leafy veg­eta­bles are full of vit­a­mins and nutri­ents, includ­ing vit­a­mins A, C, and K, as well as folate.

Lean meats

Meat is an excel­lent source of high qual­i­ty pro­tein. Beef and pork stand out among meats because they con­tain choline in addi­tion to pro­tein. Do not eat sausage, or sausages. All meat should be well stewed or boiled, oth­er­wise there is a small risk of get­ting bac­te­ria and par­a­sites such as Lis­te­ria, Tox­o­plas­ma or Sal­mo­nel­la.

colorful fruits and vegetables

Eat­ing plen­ty of green, red, orange, yel­low, pur­ple, and white fruits and veg­eta­bles will ensure that you and your baby get plen­ty of nutri­ents. Each col­or group pro­vides dif­fer­ent vit­a­mins and min­er­als.

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Be healthy you and your baby!