THE PREGNANCY DIET: A healthy diet is very important for living a healthy lifestyle but it is especially vital for you if you are pregnant or planning a pregnancy.

You don’t need to go on a special diet but it is important to take a healthy diet containing variety of different foods to get the right nutrients that you and your baby needs.
It’s good to get vitamins and minerals from the food you eat in your pregnancy. When you are pregnant you need to take a folic acid supplement to make sure you get everything you need.



1. Intake of Protein in Pregnancy:


Eat some protein food every day. Two main protein sources include:
1. MEAT (avoid liver): Meat is a good source of protein. Meats such as chicken, lamb and beef are all rich in protein. A balanced diet can include protein from meat. Choose lean meat, remove the skin from poultry, and try not to add extra fat or oil when cooking meat.
2. FISH: Try to eat two portions of fish a week, one of which should be oily fish such as salmon, sardines or mackerel. There are some types of fish you should avoid. When you’re pregnant or planning to get pregnant, you shouldn’t eat shark, swordfish or marlin.

Here are some more sources of protein you should eat during pregnancy include:

  • beans
  • pulses
  • eggs
  • nuts

2. Intake of Starchy Foods in Pregnancy:


Starchy foods are an important source of energy which include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, yams and cornmeal.                                          Starchy foods such as potatoes, bread, rice, pasta and cereals should make up just over a third of the food you eat.
We should eat some starchy foods every day as part of a healthy, balanced diet.

3. Intake of Fruits and Vegetables in Pregnancy:


Eat a variety of fruit and vegetables every day – these can be fresh, frozen, canned, dried or juiced.
Always wash fresh fruit and vegetables carefully.
Eat plenty of fruit and vegetables because these provide vitamins, minerals and fibre, which helps digestion and can help prevent constipation.

4. Don’t “eat for two”

Many women gain too much weight during pregnancy. You are hungrier than usual, but you don’t need to “eat for two” – even if you are expecting twins or triplets.
Try to have a healthy breakfast every day, because this can help you to avoid snacking on foods that are high in fat and sugar. Try to get the balance diet with every meal.

5. Intake of Dairy Products in Pregnancy:


Dairy foods are important in pregnancy such as milk, cheese, yoghurt, because they contain calcium and other nutrients that you and your baby need.
There are some cheeses you should avoid in pregnancy but all hard cheeses are safe in pregnancy.                                                   You can eat hard cheeses, such as cheddar, parmesan and stilton.
If you prefer dairy alternatives, such as soya drinks and yoghurts, go for unsweetened, calcium-fortified versions.


If a pregnant women, or a women planning a pregnancy follow this healthy diet, she will conceive a healthy baby.