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Nutrition in Pregnancy: What Should Pregnant Women Eat, What to Avoid? Pregnant Diet Plan

Motherhood is a process that begins when you decide to become pregnant. Everything you do afterward is actually the next step in this decision. What should I do? What should I eat? How long should I sleep? It is a process filled with question marks and questions you have never wondered before.

Perhaps the most important of these questions is about what you should eat and drink because the answer to this question also directly affects how your baby is fed. If you are, too, worried about these issues, just relax and take a look at the following suggestions that can guide you.

What kind of food should pregnant women eat?

Dairy products, fruits, vegetables, fish, meat, eggs, fat, and carbohydrates are among the foods you should consume during pregnancy. A pregnant woman should create a balanced diet plan from all these food groups every day to get the right amount of energy.

When consuming these foods, you should take 10 percent of your daily calories from protein. Protein is mainly found in meat, fish, eggs, dairy products, and legumes.

35 percent of the calories you get in your daily diet should come from butter, fat, margarine, dairy products, and nuts.

55 percent of calories should come from carbohydrates that can be found in bread, pasta, potatoes, rice, corn, and other cereal products.

Whole grain bread should be preferred instead of white bread and whole wheat, brown rice should be preferred instead of white rice. Freshly squeezed fruit juices should be consumed instead of ready-made juices. It is important for your health to reduce fat and sugar amount to a minimum. You can continue to consume healthy fats.  Instead of processed foods, you should include completely natural foods.

What other vitamins and minerals are required during pregnancy?

Diet is a form of nutrition that we must place in all our lives. In particular, during pregnancy, women should pay much more attention to their diet and must meet basic nutrients. This is because pregnancy is a process that affects almost all systems in the body. In this process, your body needs additional nutrients, vitamins, and mineral supplements.

Folic acid

Folic acid plays an important role before pregnancy and during the first three months of pregnancy. Vitamins such as folic acid are very important during pregnancy for the formation of the baby’s nervous system.

It is recommended that all pregnant women take it on a daily basis. Folic acid should be taken 400 mg every day in the first trimester of pregnancy before getting pregnant.

Foods rich in folic acid are as follow; zucchini, asparagus, avocado, broccoli, brussels sprouts, cauliflower, beet, chicory, spinach, turnip, tomato juice, corn, carrot, garlic, onion, green tomato, red tomato, celery, potato, green bean, banana, orange or orange juice, strawberry, grape, lemon, etc.


During pregnancy, a woman’s body needs more iron than usual. The richest nutrients in iron are broccoli and spinach, strawberries, muesli, and whole wheat bread and green vegetables. It is recommended that all pregnant women take iron supplements daily from the 20th week of pregnancy.

In the meantime, citrus fruits with vitamin C, or fruit juice is taken with iron, the body absorbs iron much better. Tea and coffee, on the other hand, can restrict the body’s absorption of iron.

Zinc and calcium

Zinc and calcium are among the elements necessary for embryo development. During pregnancy, you can get enough zinc and calcium by following various diets. Meat, dairies, nuts, whole grains, and seeds are among the best sources of zinc. You can also consume vegetables such as potatoes and green beans in order to take your daily zinc need.

What should pregnant women not eat? What are the foods to stay away during pregnancy?

First kind of foods that pregnant women should stay away from are processed foods. Prepared foods and processed foods have negative effects on the health of the mother and the baby due to the additives in its ingredient.

Solids such as trans oil and margarine should also be avoided. Because such fats are accumulated in the body. Recent studies have shown that trans fats in the body can cause developmental disorders and mental retardation.

Foods containing glucose syrup and fructose syrup should not be consumed because they cause blood sugar imbalance.

The canned tuna we buy from the markets contains high amounts of mercury. Pregnants should not eat this kind of food as it causes toxic substances to be accumulated in the nervous system, immune system, and kidney.

Excessive amount of offal consumption means taking too much vitamin A into the body. Consumption of offal should be limited due to possible negative effects during pregnancy.

Alcohol increases the risk of stillbirth in infants. Even small doses may adversely affect the brain’s development and may cause fetal alcohol syndrome. Since it is not a safe food, it should not be consumed during pregnancy.

Unpasteurized milk, cheese, fruit juices are harmful due to their high bacterial content.

Unwashed foods may contain bacteria and parasites on their surfaces. Bacteria and parasites harm both the mother and the baby.


How much energy does a woman need during pregnancy?

A non-pregnant woman needs about 2100 calories per day. A pregnant woman needs approximately 2500 calories per day.

Breastfeeding woman needs about 3000 calories per day.


Next Article: Symptoms of Pregnancy – What Are the Early Signs of Pregnancy?

5 thoughts on “Nutrition in Pregnancy: What Should Pregnant Women Eat, What to Avoid? Pregnant Diet Plan

  1. Hey there

    I was looking for content on “Food to eat during pregnancy” today, and came across this article.

    First off, let me say thanks for creating such a great piece of content!

    As I was reading through your post I noticed that it seems to be something missing in your article. I think If you can add an information map to your article, your article will be more perfect.

    Also, I just created my own inforgraphic: Food Safety During Pregnancy.

    You can check it out here: It might be a nice addition on your page. 


    1. Hey Tobby
      Thanks a lot for the feed back and advice. We also checked your article and found it very comprehensive and satisfying. The article also seems a good road map for pregnants about what not to eat while pregnancy.

      All the best,
      Healthy Advices

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