14 Power Foods To Eat When You Are Pregnant

Maintaining a healthy diet during pregnancy is very important. These 14 pregnancy power foods are nutritional superstars! They have the nutrients you and your baby need into just a few bites.

1. Yogurt

Yogurt is rich in calcium. Babies need calcium to grow those tiny bones, and so do you. You need calcium to keep your own bones and muscles strong. Yogurt also loaded with folate and potassium, which are also pregnancy essentials. Greek yogurt typically has twice the protein of regular yogurt.

2. Salmon
Source: babycenter.com

Salmon is an exceptionally good source of Omega-3 fatty acids. It is crucial for your baby’s healthy development, and might even boost your mood.

3. Lean meat

Meat is an excellent source of high-quality protein. It also delivers a form of iron that is easily absorbed by your body. When you have good store of iron in your body, you will not feel tired easily.

4. Oatmeal

Complex carbohydrates like oatmeal keep you satisfied longer, and the oat bran it contains can help lower your cholesterol levels.

5. Nuts
Source: manoramaonline.com

Nuts have all sorts of important minerals, including magnesium, copper, manganese, selenium, zinc, potassium and calcium, as well as vitamin E. It serves as a good choice of on-the-go pregnancy snack.

6. Avocado

They are high in fiber, B-vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C. Because of the high content of nutrients, avocados are a great choice for pregnant women.

7. Broccoli
Source: parents.com

Broccoli is rich in fiber and disease-fighting antioxidants which are necessary nutrients for a healthy pregnancy.

8. Eggs

Eggs are an excellent alternative protein source if meat is not your thing. The amino acids that make up protein are the building blocks of the cells in your body – and your baby’s. Eggs also contain more than a dozen vitamins and minerals, including choline. Choline helps your baby’s brain and spinal cord develop properly, and helps prevent neural tube defects.

Combine eggs with veggies and cheese for a perfect breakfast to kick start your day.

9. Leafy greens

Cooked spinach has high levels of folate and iron. You can add greens to a sandwich or stir them into soups or pasta dishes.

10. Berries
Source: pinterest

They generally contain high amounts of vitamin C, which helps the body absorb iron. Berries are also a great snack because they contain both water and fiber.

11. Dried beans and lentils

Beans and lentils are an excellent source of protein. They’re also high in fiber, which helps to combat the two common pregnancy discomforts: constipation and hemorrhoids.

12. Dairy product

Your body absorbs roughly twice as much protein and calcium from foods while you’re pregnant. So you need to consume extra protein and calcium to meet the needs of the growing fetus.

13. Banana

Bananas are rich in potassium and offer quick energy to fight off pregnancy fatigue. You can choose to slice them up into cereal or whip one into a breakfast smoothie with yogurt, and berries.

14. Whole-grain bread

They are high in fiber. Whole-grain bread also supplies you with a good share of your iron and zinc.


Sources: Healthline, Baby Center, Parents, What to Expect.