Good Food for Pregnant Women and Other Health Pregnancy Tips

Health / Life

Pregnant woman resting on bed / Photo by Getty Images


Whether you planning to get pregnant or is already pregnant, it is understandable that you would want to give your little one a healthy start. Aside from the regular visits to a healthcare provider and rest, a healthy diet is also necessary. Eating a balanced and healthy diet will help your baby get the nutrients he or she needs in order to grow.

How Much Is the Normal Weight Gain During Pregnancy

For most women, the weight they gained during pregnancy is associated with their body mass index or BMI prior to pregnancy. The formula to calculate the BMI is pre-pregnancy weight (kg) divided by the square of height (meters).

For example, a woman who is 60 kg and 170 cm tall, her BMI calculation should be 60/1.7 X 1.7.

For most adults, the ideal BMI is 18.5 to 24.9 range. If you are within this healthy weight range prior to getting pregnant, the ideal weight gain during pregnancy should be between 11.5 kg and 16 kg. This also means 1 to 1.5 kg weight gain during the first three months of pregnancy and 1.5 to 2 kg each month right until giving birth. For expectant moms who are above the healthy weight range, they need to gain less. For those who are below the healthy weight range, they need to gain more.


Pregnant woman measuring her weight / Photo by Getty Images


Managing Your Weight Gain During Pregnancy

To put on the healthy amount of weight during pregnancy, eat nutritious and healthy diet. It is also necessary to keep up with your fluid intake. A regular moderate exercise is also advised. Remember that gaining more or less weight than recommended may have health implications not only for you but for the baby as well.


Pregnant woman sitting on a fitness ball and workout with dumbells / Photo by Getty Images

Good Food During Pregnancy - What Foods to Take

The goal during pregnancy is to eat nutritious foods. So, in order to maximize the prenatal nutrition, there are five food groups that you need to consider. These are the dairy products, whole grains, lean protein, vegetables, and fruits.

Good food during pregnancy is necessary to support the growth of the baby. Lean protein sources include seeds, nuts, milk, cheese, tofu, beans, eggs, fish, poultry, and meat. Whole grains are important sources of energy and provide iron, B-vitamins, and fiber. These include whole-meat pasta, brown rice, bread, and oatmeals.

Aside from maintaining a healthy diet, a pregnant woman also needs to take the prenatal vitamin as advised by the doctor in order to obtain more nutrients that are difficult to get from foods alone, such as iron and folic acid.


Foods rich in protein / Photo by Shutterstock


The Recommended Good Drinks for Pregnancy

Good drinks for pregnancy include milk. This is highly recommended because it is rich in protein and calcium. If you cannot tolerate drinking milk, you can opt for soy drink instead.

Fresh fruit juice is also rich in vitamins, but just be careful as it may contain more sugar. You may dilute the fresh fruit juice 50:50 with a mineral water. Broths and soups also count as fluids.


Pregnant woman holding a glass of milk / Photo by Getty Images

What Drinks and Foods to Avoid During Pregnancy?

You need to avoid or limit caffeine. While one 12-ounce cup of coffee is safe, too much caffeine may cause problems. It is also the safest approach not to drink alcohol because it passes into the mother’s bloodstream and into the fetus’ bloodstream.

Foods to avoid during pregnancy include fish with high levels of mercury, such as marlin, king mackerel, shark, and swordfish. Avoid unpasteurized food, raw meat, and raw or undercooked eggs.


Mackerel fish, not good during pregnancy / Photo by Getty Images


Good Exercise Routine During Pregnancy

Experts agree that it is important for expectant mums to keep moving. There is less occurrence of back pain and gives more energy to the pregnant woman. Plié is a good exercise routine during pregnancy. Other exercises include one-arm row, curl and lift, plank, and side-lying inner and outer thigh.


Pregnant women doing exercise with a ball / Photo by Getty Images