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Food to Eat When Pregnant – P2

Food to Eat When Pregnant

Zinc Rich Food

Zinc is extremely important for cellular health and cell division. Since that is how your fetus grows from a single cell to a full-term baby, you need zinc.

If you are eating lean protein, fish, dairy, beans/legumes, and whole grains, you are getting zinc. Other zinc-rich foods include beans, peanut butter, nuts, sunflower seeds, ginger, onions, and eggs.

Eating a variety of healthy foods is very important and many show up several times on recommended lists.


Fruit is an excellent source of water, fiber and various vitamins and antioxidants. Berries are particularly healthy because their vitamin C helps you absorb iron. They are also sweet but offer few calories.

Snacking on fruits of all varieties is very healthy. You want to avoid sugar as much as possible and fruit gives you a needed sweetness and treat! Avoid fruit juices because they are high in calories and sugar and low in fiber.

Dried Fruit

Dried fruit is another excellent snack. One serving of dried fruit offers a higher percentage of vitamins, minerals and fiber than fresh fruit. Prunes are great for ending constipation. Dates may help with cervical dilation. Avoid the candied versions or ones with added sugar.

Nibble on one serving over the day since they are higher in calories than fresh varieties.


Like fruit, vegetables are low calorie, nutrient rich food. Eating a rainbow of veggies raw, steamed or roasted for best nutrition.

Look for veggies high in carotenes, like carrots, sweet potatoes and other yellow/orange produce. Your body converts beta-carotene to vitamin A.

Vitamin A is very important in fetal development, except too much animal-based vitamin A (liver, cheeses) can be toxic. Focus on eating vegetables rich in beta-carotene and avoid vitamin A supplement, unless recommended by your doctor.


Good fats are good but bad fats are bad for your fetus. Studies show that a high-fat diet while pregnant can genetically program your baby for diabetes.

Avoid fried foods and fatty meat. Also avoid transfats like partially hydrogenated and hydrogenated vegetable oils. These are commonly found in processed food do make sure read the labels.

Focus on eating good fats from eggs, oily fish, avocados, nuts, and oils from olives, peanuts, sunflowers, and sesame. Just don’t go overboard, because fat is still fat!


Eating healthily is very important whether or not you are pregnant. Give your developing baby (and your body) the best of nutrients by eating carefully and from a broad spectrum of foods.

Since you need extra calories, but not too many extra, don’t go overboard on eating. Make every bite count. Luckily, that is very easy since many of the foods show up in several important categories.

You can take supplements, and your doctor will probably recommend some. However, getting vitamins and minerals and other nutrition from food usually makes it easier for your body to absorb them.