10 Nutrition And Diet Tips For Pregnant Women

nutrition and diet tips

What a woman eats during her pregnancy affects her baby. Whether the baby is healthy-born or not depends on the diet and the nutrition supply the mother gives it during pregnancy. So what mother chooses to eat is very much important. Some nutrition and diet tips can come in handy.

A pregnant woman needs folate, calcium, iron and protein for the baby’s growth. There are foods you may have to eat and foods that you may not. You might already be in a confusion as to what to eat and what you should not consume. The present nutrition and diet tips may solve the issue for you.

Nutrition And Diet Tips For Pregnant Women

1Avoid raw eggs

Avoid raw eggs

Raw eggs or soft boiled eggs carry salmonella bacteria. During pregnancy, you need to cook eggs properly until both the egg white and egg yolk turn solid. It therefore kills the bacteria and makes the eggs a safe option to eat.

Though salmonella bacteria may not harm the baby, it could cause you

  • Abdominal pain
  • Diarrhea and severe vomiting
  • High temperature
  • Headache

Consume eggs that are free of salmonella. These eggs are made under hygienic conditions and the hens are vaccinated against salmonella bacteria. Eating an egg or two most times of the week is not harmful. If you are overweight or have high cholesterol, eating eggs may increase the risk of complications.

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2Avoid certain varieties of fish

Avoid certain varieties of fish

Fish that contain high levels of mercury should be avoided. If you consume mercury during pregnancy, it delays the development of the child and may cause brain damage. Some of such fish are shark, swordfish, king mackerel and tile fish. Canned or chunk tuna has less mercury, but should be eaten moderately. You can however enjoy lower-mercury fish such as salmon, catfish, pollack, shrimp, maybe 12 ounces a week.

3High levels of caffeine

High levels of caffeine

Caffeine can be harmful in huge amounts. When caffeine is taken moderately, it may not be harmful. Do not take more than 300 milligrams per day. That is found in two or three eight ounce cups of coffee. It might be okay with 2 cups of coffee a day and not more.

4Fruits and vegetables should be eaten

Fruits and vegetables should be eaten

Pregnant women should eat vegetables and fruits hugely. These colorful veggies and fruits are loaded with fiber, vitamins and minerals. But remember to wash lettuce that contain traces of salmonella. You should wash the outside of all fruits even if you do not eat them without skin. Otherwise you get the germs into the flesh when you cut them.

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5Avoid unpasteurized cheese

Avoid unpasteurized cheese

Cheese was once considered harmful. It could pass an illness called listeriosis to the fetus. It could lead to miscarriage, premature delivery or stillbirth. The FDA now allows cheese as long it is made with pasteurized milk. It is important to check labels before you buy any cheese.

6Cooked Deli meats

Cooked Deli meats

You may have to worry because deli meat can cause listeriosis. It is better to avoid it during pregnancy. But you cannot do without deli meat. Then it is okay so long as you heat it first to kill the bacteria. Just make sure your meat is steamed before you eat it. Or it is painful to get listeriosis. If you want to avoid deli meat, try eating a veggie burger, a bean burrito or chicken salad.



Aim for 3-4 servings of dairy a day. You can consume milk, yogurt, cheese that provides calcium, protein and vitamin-D.

8Eat whole grains

Eat whole grains

Whole grains are an important source of energy. They provide fiber, iron and vitamin-B. At least half of the carbohydrates come from whole grains for a pregnant woman. You can eat oats, whole-wheat pasta, brown bread and brown rice for carbohydrates.


More protein is necessary during pregnancy. Protein can help to form important organs in the body. The sources may be meat, poultry, fish, beans, peas, eggs, nuts, tofu, and cheese.

10Vital vitamins

Vital vitamins

You need high levels of vitamin supply during pregnancy. Iron for healthy blood and calcium for healthy bones is necessary for the fetus. Pick fortified foods to get vitamins into your diet. It is also important to take folic acid right before conception and in the early weeks of pregnancy. This is to prevent birth defects of the brain and spine. Natural sources of folic acid include orange juice, green leafy vegetables, beans, peanuts, broccoli, asparagus, peas, lentils, and enriched grain products.

You can follow the above nutrition and diet tips for pregnant women. They may act as guide to you as to what to eat and what not to consume for a safe child birth.

Pradeepa Polineni