Food During Pregnancy: Nutritional Diet, Foods and Habits, Better Sources of Vitamins and Minerals

A healthy diet during pregnancy increases well-being and contributes to the average growth of the baby.

Nutrition is one of the most critical factors that most affect human health and development. During pregnancy, eating habits are reflected not only in the body but also in the growth and development of the baby that is dependent on itself to obtain the nutrients it needs.

A good nutritional diet contributes to the future mother:

  • Better maternal and child health
  • Strengthening the immune system of the mother and baby.
  • A safer pregnancy and delivery.
  • Reduce the risk of non-communicable diseases (such as diabetes and cardiovascular diseases).
  • Increases the longevity and quality of life of the mother and the baby.

Foods and habits that favor during pregnancy:

  • Eat lots of fruits and vegetables (well washed or cooked).
  • Choose foods with high fiber content.
  • Avoid fish consumption since large amounts of mercury accumulate in the tissues, such as swordfish, mackerel, tuna, sailfish, grouper, and sea bass.
  • Drink water (1,5 – 2 distros) throughout the day in small quantities.
  • Do not eat raw or undercooked meat.
  • Make regular meals during the day and avoid spending many hours without eating.
  • Practice exercise regularly and stay active.
  • Take care of your body and avoid excessive weight gain (helps prevent the feeling of heaviness in the legs and other discomforts of pregnancy).
  • If you suffer from being overweight, this is not the ideal time to try the diet. As an alternative, seek specialized help to adapt the diet to your real energy needs and have the opportunity to learn new routines and maintain healthy eating habits.

The best sources of vitamins and minerals:

Vitamin C: red peppers, potatoes, parsley, broccoli, turnip greens, cabbage, peas, tomatoes, carrots, beans, corn, strawberries, oranges, tangerines, lemons, and melon.

Vitamin B12: beef, liver, fish, yogurt, cheese, milk, butter, wheat germ, eggs, and fortified cereals.

Folic acid: lentils, whole grains, beans, other legumes, green leafy vegetables – spinach, asparagus, broccoli – sunflower seeds, liver, citrus, milk, egg.

Iron: legumes, nuts, salads, green leafy vegetables, red meats, and fish.

Calcium: green leafy vegetables, yogurt, cheese, milk, butter, raisins, and almonds.


Iodine: seafood.

Magnesium: green leafy vegetables, nuts, dates.

Remember that by eating a healthy diet, you will find that the development of your pregnancy and baby is the most beautiful experience. Also, remember to visit your doctor regularly and perform the appropriate checkups.