What Foods to Include In a Pregnancy Diet?

Pregnancy Diet

Women who are expecting a child follow a pregnancy diet in order to have a safe and healthy pregnancy. Learning which foods are healthy to include in your pregnancy diet makes meal planning simple.

Fruits to Include In a Diet for Pregnancy :

1. Fig

Figs help prevent prolonged labor as well as weakness after childbirth. You can choose either the dry or the fresh varieties.

2. Apple

Apples help prevent palpitation, anemia, fainting episodes, tuberculosis and neurasthenia. Try an apple milk shake with milk or soymilk, honey and cardamom powder.

3. Banana

Bananas help prevent megaloblastic anemia, provide folic acid, strengthen the fetus, tone the uterus, and ease childbirth.

4. Dates

Dates aid in the growth and development of baby and help ease childbirth. Eat dates by mixing them with almonds and honey.

5. Lime

Limes make a cooling drink and help prevent vomiting and nausea. You can drink fresh lime juice with honey after the fifth month of pregnancy until the childbirth for easy labor.

6. Orange

Oranges ease labor as well as protect the mother and the child from postnatal infections. The vitamin C in oranges aids the absorption of iron and helps prevent anemia. For best results, eat oranges and other vitamin C-rich foods separately from iron-rich foods like dates.

7. Mango

Mango helps prevent fetal abnormalities and post-partum complications and eases childbirth. Try drinking mango juice once or twice a week by mixing with 1 teaspoonful of freshly prepared coriander leaf juice.

8. Papaya

Papaya nourishes your body and acts as a good tonic for your developing child during pregnancy and lactation. Try mixing papaya with honey and milk for a refreshing drink.

9. Pomegranate

Pomegranate helps prevents vomiting, nausea, toxemia and hiccups. Drink 1 tablespoon of pomegranate juice mixed into another juice each day.

Vegetables to Include In a Pregnancy Diet :

1. Cauliflower

Cauliflower is an ideal pregnancy food. It is a rich source of vitamins, minerals and fiber.

2. Bamboo Shoot

It helps to induce labor, eases the expulsion of the placenta and prevents heavy blood loss. Try juicing bamboo shoots mixed with palm jaggery once or twice every day in the last weeks of childbirth.

3. Cucumber

It acts as a diuretic to reduce high-blood pressure and toxemia. Try a glass of its juice mixed with a teaspoon of fresh lime juice and honey twice daily.

4. Okra

It increases brain development in your unborn child. Okra can be eaten in the seventh month.

5. Brussels Sprouts

Brussels sprouts are good for toxemia and it help ease childbirth if given an hour before labor pain. Try fresh Brussels sprouts juice mixed with honey.

6. Amaranthus

Its soup tones up the liver, increases breast milk, helps the normal growth of baby. You can drink a cup of fresh amaranthus juice every day along with a pinch of cardamom and honey during the entire pregnancy. You can also boil the juice briefly and then add spices and salt to make a soup.

7. Lettuce

It helps prevent birth defects, anemia and spontaneous abortions. Try a green salad with apple cider vinegar and cucumber.

8. Drum-stick Leaf

It gives extra calcium, vitamins and iron to the mother and the child.

9. Garden Cress

It prevents iron deficiency, general weakness and anemia. You can take a cup of its fresh juice with a pinch of common salt and a teaspoonful of lime juice every morning for 1 month.

10. Spinach

It prevents megaloblastic anemia. You can eat it raw in salads and sandwiches.

Grains and Legumes to Include In Food for Pregnancy :

1. Millet

It prevents anemia, delayed labor, lack of milk after childbirth, osteomalacia and other post-partum complications. You can eat it roasted.

2. Green Gram

It promotes health and safeguards eyesight. You can eat it as a salad.

Seeds and Nuts to Include In a Meal for Pregnancy :

1. Almond

It prevents toxemia and weakness during pregnancy and lactation. You can snack on almonds plain or eat them with honey and orange juice each morning.

2. Peanut

It provides nutrition. You can eat it roasted with goat milk and jaggery.

3. Coconut

It prevents toxemia. You can drink its juice.

4. Castor Seed

It acts as a purgative and induces labor safely.

5. Sesame Seed

It contains vitamin E. Use them as salad toppings or eat them as hummus.

6. Cumin Seed

It eases childbirth, helps in the development of baby and increases breast milk. You can eat it once daily by mixing it with honey and milk.

Other Foods to Include In a Meal Plan for Pregnancy :

1. Garlic

It checks abortion in early stages of pregnancy.

2. Cow Milk

It eases childbirth and prevents post-natal complications.

3. Honey

It prevents toxemia and vomiting.

Wrap Up
Though the above foods are most preferred, you should include a variety of fruits, vegetables, nuts and seeds in the pregnancy diet.

Always consult your doctor before beginning a new diet or exercise regimen.


Eating Right During Pregnancy; Academy of Nutrition and Dietetics;;
Behan, E.; The Pregnancy Diet; Simon and Schuster; 1999

Healthy Weight during Pregnancy; Academy of Nutrition and Dietetics;;

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