– The development and health of the baby in the womb depends on the nutrients you eat while pregnant. Pay close attention to healthful food choices for pregnant women to keep mothers and fetuses healthy.

When you are pregnant, you don’t actually need to eat too much as if for two individuals. In actuality, you simply need to add about 300 extra calories, which is roughly equivalent to a banana and a bowl of cereal with low-fat oats.

It is only, of course, important to meet these nutritional needs from a variety of different foods. For example folic acid plays a role in avoiding congenital defects, calcium and protein for the formation of body tissue and bone baby, and iron to help red blood cells carry oxygen to the fetus.

Here are some food and beverage groups Which are recommended for consumption, along with the benefits:


Drinking enough water can prevent premature birth, hemorrhoids, constipation, excessive swelling, and bladder infections. During pregnancy, you are advised to eat approximately 2.5 liters (equivalent to 10 cups) of water every day. This fluid can also be obtained from foods like fruits with higher water content, juice, or milk. But bear in mind that a number of drinks like soft drinks with high sugar content may lead to hypertension or weight gain.

Vegetable and fruit

Vegetables and fruit are the main components of a healthy diet for pregnant mothers. It is recommended to consume five or more servings of vegetables and fruits every day to get various vitamins, minerals, and fiber. Green vegetables such as spinach and kale contain a great deal of vitamins A, K, C and folic acid that are important for eye health.

This food group is full of protein content that is important for fetal development, especially in the second and third trimesters from the womb.

Eggs are also rich in choline that supports brain growth and fetal body, and also help lower the risk of neural tube defects. Meanwhile, salmon rich in omega 3 is great to keep the mood of pregnant women as well as the development of the fetus.

However, to prevent exposure to mercury, it’s a good idea not to consume more than 340 grams of salmon in a week. But avoid processed meats like sausages that may contain bacteria or parasites.


Nuts play a role in meeting the needs of pregnant women’s fibre, thus preventing constipation and hemorrhoids (hemorrhoids). Additionally, this food group is rich in calcium, folate, iron, and zinc.

Food sources of carbohydrates

Whole wheat is full of nutrients, fiber, vitamin E, and selenium is great for fetal development. This material it is possible to get one of others in oatmeal, wheat bread, pasta, or brown rice.

Milk and derivative products

Milk and dairy products, such as yogurt, are rich in calcium which helps bone formation in infants and maintains healthy bones.


Although you eat various types of food, you may still miss certain nutrients. Vitamin supplements may be required to keep them. One of the typical supplements given is TTD (Tablet added blood) that has an equivalent content of 60 mg of elemental iron and 400 mcg of folic acid. However, you need to consult your doctor first.
It’s important to get a variety of different nutritional intake in order that all the body needs of pregnant women and nipple stays sufficient.

Processing your own food is one way to maintain the quality and health of ingredients that enter the body. Here’s a guide for prospective mothers to prepare their own healthy food for pregnant women:

Wash all fruits and vegetables to be cleaned from the remains of soil that can contain toxoplasmosis.
To avoid contamination (such as campylobacter, salmonella, and E.coli), separate raw food storage, especially meat, with ready-to-eat food in the fridge.

Cook the meat until it’s totally cooked. Watch carefully so as not to leave a red shade, particularly for meat that’s still covered in leather. Similarly when cooking eggs.
Wash your hands and all kitchen utensils used for cutting and processing raw meat.
Know and avoid some kinds of harmful foods for pregnant women such as raw foods and liver.

In addition, pregnant women that are suffering from specific conditions, such as gestational diabetes, are advised to consult and adhere to dietary restrictions and advice about appropriate foods for consumption.