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A Good Diet for Pregnant Women

It is essential to follow a good diet for pregnant women for the health of both the mother and the baby. Always consult your doctor about the nutrition that you are going to require during the duration of pregnancy and lactation. A good diet for pregnant women should be balanced and nutritious and should supply enough calories to sustain both the mother and the child. It is recommended that you should consume 300 calories more every day during pregnancy.


The Characteristics of a Good Diet for Pregnant Women

A good diet for pregnant women should have the following characteristics:

  • The diet should include plenty of carbohydrates, proteins, vitamins and minerals. Fats should constitute 30% or less of your total daily calorie intake. Amount of cholesterol should be less than 300 mg per day.
  • A good diet for pregnant women should contain plenty of calcium for proper development of fetus as well as preventing post pregnancy complications. You should have 1000 mg of calcium per day during this period. So, you need to drink plenty of milk. If you are lactose intolerant, you can try other low fat dairy products or talk to your doctor about a calcium supplement.
  • Iron is another important element of a good diet for pregnant women. You should eat 27 mg of iron per day.
  • Folic acid is essential during the days of pregnancy. You should have 0.4 mg of folic acid every day. This can be obtained from dark green leafy vegetables and legumes like black beans, chick peas etc.
  • 70 mg of vitamin C is needed every day by pregnant women. You should include such sources of this nutrient like citrus fruits or broccoli, Brussels sprout, tomatoes, cauliflower and green pepper.
  • A good diet for pregnant women should include little vitamin A, but not in excess. This can be found in carrot, turnip greens, apricots, cantaloupe etc.
  • You need to drink plenty of water during pregnancy. If you get food cravings – which are common – you can indulge in them occasionally.
  • Eat a fiber rich diet. It will cleanse your body and help to relieve the constipation caused by increased intake of iron.


What Should a Good Diet for Pregnant Women Not Include?

There are quite a few things which you should not eat during the period of your pregnancy. These include the following:

  • All alcohol and caffeine should be excluded from a good diet for pregnant women although you can very occasionally enjoy a sip of coffee. Caffeine inhibits the absorption of iron in the body and causes other ill effects.
  • Artificial sweeteners, notably saccharine should never be included in a good diet for pregnant women. Find out from your doctor what sweetener you can use safely.
  • Eliminate unpasteurized dairy products like soft cheeses as they can cause infection.
  • Fishes like shark, swordfish, king mackerel and white snapper may contain mercury and should be avoided. You should not eat any raw fishes during pregnancy like oysters or clams.

Finally, most women need to take multivitamin supplements. Consult your doctor to confirm that you are actually eating a good diet for pregnant women.

About Stella Norman

Stella Norman, a renowned nutritionist and health expert in California, loves to share her diet tips, diet tricks and strategies to maintain a good health. Read her website to know more.


  1. Love these tips. Thanks.

  2. We are expecting our babies in 3 months. This guide is definitely helpful. Thanks.

  3. My wife is pregnant and I love these tips! I am sure this article will encourage her a lot more in taking care of her health, thanks for such wonderful information. :-)

  4. Nice tips for an expecting mom! This is the most crucial phase of our lives. BTW, we share common name :-)

  5. Wow, fantastic blog layout! How long have you been blogging for?
    you made blogging look easy. The overall look of your web site is great, as well as the content!

  6. I am regular visitor, how are you everybody?
    This article posted at this web site is genuinely nice.

  7. Don’t bother about the weight gain ladies, it can easily be curbed down once you deliver. Have foods, enjoy life and be worry free. Don’t stress.

  8. For a woman, this is the most difficult phase in life. At the same time, this is the most enjoyable phase. My wife is pregnant now and having a few health complications. I try my best to be at her side as much as possible, I know she needs me the most at this time. She is the most gorgeous woman in this world.

  9. I am pregnant now for the first time and very worried, my hubby is more tensed than me of course! Wish me the best! I need this now.

  10. Pregnancy is a really delicate phase, when I went through this, I tried my best to depend mostly on natural foods, but not overdoing it. Nice article and nice tips by the way.

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