Healthy Foods, Menu and Diets for Pregnant Women

Healthy Foods and Diets for Pregnant Women

Healthy foods are essential when you are pregnant because you are not only eating for yourself but for the baby in your womb as well. When you are pregnant it is important to take note of your diet and as much as possible you should be ready to change your eating style plus habit. When I was pregnant, I saw to it that I eat the healthy foods and diet required for a pregnant woman. The health provider who is an ob-gyn provided me with a list of foods necessary to meet my requirement as a pregnant mom plus my baby. This hub is about eating healthy foods and diets for pregnant women.

This is part of a series of hubs I am writing about health during pregnancy. In this hub, I will talk about the health benefits of healthy eating when you are eating for two plus what what are the necessary foods you should take and in what amount. You can check out my other hubs about health during pregnancy in the links provided in this hub below.

Healthy Foods and Diets for Pregnant Women

  • According to the United States Department of Agriculture (USDA), when you are pregnant you need to eat an additional 300 calories than you normally eat  as you are eating for two and your baby needs the necessary nutrients for the fetus development ----  mentally and physically.

Aside from the proper nutrients you need when you are pregnant the following are essential for the healthy foods and diets for pregnant women :

  • Folic acid - is the Vitamin B required for proper health and this is very important for the development of the spinal canal and the brain during the first month of pregnancy. Folic Acid is naturally found in green leafy and yellow vegetables. Some of the examples are : spinach, Brussels sprouts, romaine lettuce, broccoli, etc. in dark yellow fruits--- oranges, strawberries, cantaloupe-- meat and pork -- chicken liver, lentils, sunflower seeds, pinto beans, lima beans, kidney beans, chick peas -- plus grain products -- whole wheat bread and bran cereal.
  • Calcium intake is very important for pregnant women as the baby you are carrying get some nutrients form you depleting your own supply of nutrients. The baby needs to develop in your womb fully in terms of physical development and Calcium is needed for it. Osteoporosis is a consequence of lack of calcium. According to the US Recommended Daily Allowance, when one is pregnant she needs to take 1000 mg of Calcium per day. You need to eat and also drink foods which are rich in calcium everyday.
  • Calcium rich foods are dairies and milk, yogurt, sunshine, cheese and lots of green leafy vegetables, eggs and fish. Vitamin D -- the sunshine vitamin also heps in the absorption of calcium.
  • Iron is very important in the development of the brain of the baby plus to avoid fatigue o the part of the mother. Lack of Iron is bad for pregnant mother as she might experience anemia -- red blood cell is inadequate which causes poor memory and disposition, plus tiredness.. The red blood carries the red blood cells through your system so when you lack it, I may cause difficulty in breathing. Irritability and depressive moods. According to the USDA, a pregnant woman should take 27 mg everyday.
  • The best sources of iron are : meat, pork, poultry, fish, grains, and green leafy green vegetables and liver.

Healthy Foods and Diets for Pregnant Women

In general according to the experts the following should be adhere to when you are pregnant :

  • Eat a variety of foods to meet the daily requirements
  • Choose foods high in fiber -- whole-grain breads, cereals, pasta, rice, fruits plus vegetables.
  • Make it sure that you are getting enough vitamins and minerals in your daily diet
  • Since you need Vitamin C everyday, choose one good source of vitamin C
  • Eat a wide variety of foods to get all the nutrients you need.
  • My Pyramid Plans for Mom is a guide for a mothers diet if she is breastfeeding or pregnant, all you need to do is to fill up some basic information by selecting pregnant or breastfeeding and your age, then you can click next. You will be asked for more information and you can complete the form and submit it. his guide is recommended by the United States Department of Agriculture and is part of the Pyramid plan.


According to the USDA Here are the Different Food Groups Essential for Pregnant Women

Grain -- Carbo group

  • Fortified ready-to-eat cereals, fortified cooked cereals, wheat germ

Vergetable Group

  • Carrots, sweet potatoes, pumpkin, spinach, cooked greens (such as kale, collards, turnip greens, and beet greens), winter squash, tomatoes and tomato sauces, red sweet pepper

Milk Group

  • Fat-free or low-fat yogurt, Fat-free milk (skim milk), Low-fat milk (1% milk)

Meat & Beans Group

  • Cooked dry beans and peas (such as pinto beans, soybeans, white beans, lentils, kidney beans, chickpeas), Nuts and seeds (such as sunflower seeds, almonds, hazelnuts, pine nuts, peanuts, and peanut butter) , Lean beef, lamb, and pork , Shrimp, clams, oysters, and crab, Halibut, cod, rainbow trout, herring, sardines, rockfish, and yellowfin tuna

Fruit Group

  • cantaloupe, honeydew melon, mangoes, prunes or prune juice, bananas, apricots, oranges and orange juice red or pink grapefruit,avocado

Summary :

 A pregnant woman should have a healthy diet as she is eating for two. healthy foods for women are rich in folic acid, iron, calcium. A complete healthy foods for pregnant women thus includes the basic food groups  : fruit, meat and beans, milk group, vegetables group and grains.

Comments 36 comments

RevLady profile image

RevLady 6 years ago from Lantana, Florida

Thank you Maita, for promoting a healthy menu for pregnant women during those precious months when proper nourishment is so important.

Love and hugs

Forever His,


Hello, hello, profile image

Hello, hello, 6 years ago from London, UK

You have done a good job there, Maita, and thank you.


prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

thank you hello, Maita


prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi RevLady, I just hope many women will read this hub, and thank you for dropping by, Maita


Sage Williams profile image

Sage Williams 6 years ago

Great job as always, lots of information, well written and very well researched. With both my pregnancy's I was so considered about eating healthy and gaining weight, most of my diet consisted of salads and no sweets.

I still gained 40lbs with each pregancy. But I had two healthy babies and lost the weight in about 6 weeks.

You've got me wondering with all these recent hubs on pregnancy? he he he!

Great Job!

Sage


Astra Nomik profile image

Astra Nomik 6 years ago from Edge of Reality and Known Space

I just dropped in to have a read of this as a friend of mine is expecting a baby. You have some great tips here. Eating for 2 people is not easy, and you write with authority on this subject. You are a pro, Maita! Thank you.


anglnwu profile image

anglnwu 6 years ago

Very comprehensive hub with great tips. Maita, are you pregnant with the recent influx of pregnancy hubs--just kidding? Take care.


"Quill" 6 years ago

Great HIUb as always Maita...

Blessings


Micky Dee profile image

Micky Dee 6 years ago

Great hub- still no star in the east to follow though. Great advice in the videos- especially the top one! Vitamins should be from natural sources. Thanks Maita!


Sandyspider profile image

Sandyspider 6 years ago from Wisconsin, USA

Another good one.


billyaustindillon profile image

billyaustindillon 6 years ago

Great hub - such important information for mothers and for the baby being carried.


Dave Mathews profile image

Dave Mathews 6 years ago from NORTH YORK,ONTARIO,CANADA

Maita Sweetie! keep up the great work this is another Hub I won't have to worry about, cuz as a man I can't get preggers. Whew! Thank Goodness for that!

KUYA Dave.


entertianmentplus profile image

entertianmentplus 6 years ago from United States

Another great hub.Thanks for sharing.


a2z50 profile image

a2z50 6 years ago

Very nice one ! Thank you for your great work to comsume.

Ron

As Always Also Rprcarz50


Majidsiko profile image

Majidsiko 6 years ago from Kenya

Another great HUB. Nutrition in pregnancy is very important. How a pregnant woman eat can affect her child's life and increase or reduce the occurrence of some disease. great Info


Majidsiko profile image

Majidsiko 6 years ago from Kenya

Another great HUB. Nutrition in pregnancy is very important. How a pregnant woman eat can affect her child's life and increase or reduce the occurrence of some disease. great Info


prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Majidsiko, thank you, exactly, Maita


prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi Ron, thank you, Maita


prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi entertianment, thank you, Maita


prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Kuya Dave hehe, you made me smile, Maita


prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi billy, thank you, maita


prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

hi Sandy, Thanks, Maita


prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi Mick, are you preggers yet hehe, you made me really laughing, night, Maita


prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Thanks Quill, Maita


prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi angel, hehe, are you? just kidding too, enough for me, Thanks dear, Maita


prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

Hi Astra, very nice compliments from you, thank you, Maita


amberklee profile image

amberklee 6 years ago from Pleasanton, CA

this is informative, great hub!


sagbee profile image

sagbee 6 years ago from Delhi

Thanks for sharing some really useful tips on diet and health about pregnant women.. it is indeed well researched.. Pregnant women need a conscious diet and healthy food... Godo hub!


Coolmon2009 profile image

Coolmon2009 6 years ago from Texas, USA

Good article; I enjoyed reading this hub :)


prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

amberklee and coolmon, thank you,


prettydarkhorse profile image

prettydarkhorse 6 years ago from US Author

thank you sagbee, women when they are pregnant need to be healthy!


fucsia profile image

fucsia 5 years ago

Very good Hub!

I wonder if a vegan diet can be good during pregnant. Many of the nutriments , such calcium or vitamine B, can be taken trough vegetables or fruits, but also if I follow a diet like this, I think that maybe it can be too poor. What do you think?


prettydarkhorse profile image

prettydarkhorse 5 years ago from US Author

Hi, Congrats you are on the way. I think yes, but you need to talk to your Ob-gyn about pre natal supplementation. A well balanced and sufficient diet is good for you. You can check this out if you want further info fucsia www.babycenter.com/404_is-it-safe-to-continue-my-vegetarian-diet-during-pregnancy_2286.bc

and this one might be of help to you.

www.americanpregnancy.org/pregnancyhealth/PEOxylentPrenatal.html

Take care.


htodd profile image

htodd 5 years ago from United States

Thanks for the Great post!


liponbau@yahoo.com 4 years ago

can pregnant women take jackfuuit


Nurun 3 years ago

Hi Everybody, This is a good article.

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