13 products to eat when you're pregnant

Maintaining a healthy diet during pregnancy is very important. At this time, your body needs additional nutrients, vitamins and minerals.

In fact, you may need 350-500 extra calories every day in the second and third trimesters, but the most important thing is to get 100% of the necessary vitamins and minerals with a minimum of harmful substances.

A diet that lacks key nutrients can negatively affect a child's development. Poor nutrition and being overweight can also increase the risk of diabetes and complications during pregnancy and childbirth. Simply put, choosing healthy, nutritious food will help ensure the health of you and your child.

It will also greatly facilitate weight loss after childbirth.

Here are 13 very nutritious products to eat when you're pregnant.

Dairy produce

During pregnancy, you need to consume additional protein and calcium to meet the needs of the growing fetus.

Dairy products contain two types of high-quality protein: casein and whey. Dairy products are the best dietary source of calcium and contain a large amount of phosphorus, various b vitamins, magnesium and zinc.

Yogurt, especially Greek yogurt, is very useful for pregnant women.

It contains more calcium than most other dairy products. Some varieties also contain probiotic bacteria that support digestion.

Taking probiotic supplements during pregnancy can reduce the risk of complications such as preeclampsia, gestational diabetes, vaginal infections, and allergies.


Dairy products, especially yogurt, are an excellent choice for pregnant women. They help you meet your increased protein and calcium needs. Probiotics can also help reduce the risk of complications.


This group of products includes lentils, peas, beans, peanuts.

Legumes are excellent plant sources of fiber, protein, iron, folate (B9) and calcium - everything your body needs in greater quantities during pregnancy.

Folate is one of the b vitamins (B9). It is very important for the health of the mother and fetus, especially in the first trimester. However, most pregnant women do not consume nearly enough folic acid.

This is associated with an increased risk of neural tube defects and low birth weight. Insufficient folic acid intake can also cause your child to become more prone to infections and diseases later in life.

Legumes contain a large amount of folate . one cup of lentils, chickpeas or black beans can provide 65-90% of the daily allowance.

In addition, legumes are usually very rich in fiber. Some varieties are also rich in iron, magnesium and potassium.


Legumes are an excellent source of folic acid, fiber, and many other nutrients. Folate is a very important nutrient during pregnancy and can reduce the risk of certain birth defects and diseases.

Sweet potato

Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in your body.

Vitamin A is essential for the growth and differentiation of most cells and tissues. This is very important for the healthy development of the fetus.

In addition, sweet potatoes contain fiber, which can increase satiety, reduce blood sugar emissions and improve health, improve digestion.


Sweet potatoes are an excellent source of beta-carotene, which is converted into vitamin A. Vitamin A is important for the growth and differentiation of cells in your growing fetus.


Salmon is very rich in essential omega-3 fatty acids. Most people, including pregnant women, don't get enough of them in their diet. Omega-3 fatty acids are essential during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA. They are found in large quantities in seafood, and help in the development of your child's brain and eyes. However, pregnant women are usually advised to watch their seafood intake because of the mercury and other pollutants found in some oily fish.

But in any case, you can not give up seafood at all, so as not to limit the consumption of essential omega-3 fatty acids.

Moreover, salmon is one of the few natural sources of vitamin D, which is often lacking in the diet. This is very important for many processes in your body, including bone health and immune function.


Salmon contains the essential omega-3 fatty acids EPA and DHA, which are important for brain and eye development in your growing baby. It is also a natural source of vitamin D.


Eggs are an ideal health food, as they contain almost all the nutrients you need. A large egg contains about 77 calories, as well as high-quality protein and fat. It also contains many vitamins and minerals.

Eggs are an excellent source of choline. Choline is essential for many processes in your body, including brain development and health. But at the same time, eggs contain cholesterol, so their consumption must be kept under control.

A dietary study in the United States found that more than 90% of people consumed less than the recommended amount of choline.


Whole eggs are incredibly nutritious and are a great way to increase your overall nutrient intake. They also contain choline, an essential nutrient for brain health and development.