• Food
  • Family
  • Beauty & Health
  • Style
  • Great Women
  • Events/Win
  • Food
    • Eating Out
    • Cooking Tips
    • Festive Food
    • Asian Recipes
    • Food
    • Celebrity Recipes
    • Dessert Recipes
    • Healthy Recipes
    • Quick & Easy Recipes
    • Western Recipes
  • Family
    • Family
    • Save Money
    • Parenting
    • Sex & Marriage
    • Travel
  • Beauty & Health
    • Beauty & Health
    • Skincare
    • Makeup
    • Hair
    • Awards
    • Diet & Nutrition
    • Fitness
    • Wellness
  • Style
  • Great Women
    • Career
    • Great Women of Our Time
    • Real Life
  • Entertainment
  • EVENTS/WIN
  • #SchoolForLife
  • Hair Awards
  • Great Escape
  • Explore Singapore
  • Also available at:
Privacy Menu
SPH Media

Copyright © 2022 SPH Media Limited. Co. Regn. No. 202120748H. All rights reserved.

  • Food
  • Family
  • Beauty & Health
  • Style
  • Great Women
  • Events/Win

Beauty & Health

15 Super Foods that Every Pregnant Woman Should Eat

Generic selectors
Exact matches only
Search in title
Search in content
Generic selectors
Exact matches only
Search in title
Search in content
Beauty & Health

15 Super Foods that Every Pregnant Woman Should Eat

Bursting with nourishing nutrients, these foods will give you and your baby a nutritional superboost

by Shenielle Aloysis  /   May 19, 2016

Your diet during pregnancy is extremely important as it not only has to fulfil your energy requirements and meet the body’s nutrient demands, but also facilitate the growth and development of your baby. It is because nutrient deficiencies and dietary conditions can impact on the outcome of your pregnancy. That means the food you eat must provide as many nutritional benefits as possible.

 

 

https://www.womensweekly.com.sg/gallery/family/15-super-foods-every-pregnant-woman-eat/
15 Super Foods that Every Pregnant Woman Should Eat
1. Berries.
image

 

Most berries, including blackberries, blueberries, cherries and raspberries, contain beneficial phytochemicals, which act as antioxidants that rid the body of cell-damaging free radicals. You get vitamin C, fibre and folate.

Photo: Pixabay
2. Eggs.
image

 

Many women develop aversions to meat while pregnant. Eggs are an excellent alternative protein source, since they contain all the essential amino acids your body needs. The American Heart Association recommends no more than one egg per day for a healthy person, as long as total daily cholesterol does not exceed 300 mg. It needs to be well-cooked, and provides iron, protein and vitamin B12, which is essential for the healthy growth of cells in your body.

 

Photo: Pexels
3. Bananas.
image

 

Offers quick energy to fight off pregnancy fatigue and is rich in potassium. It is also excellent in reducing water retention.

Photo: Pixabay
4. Broccoli.
image

 

Contains plenty of calcium, magnesium, folate and disease fighting antioxidants. The florets however, contain a higher concentration of nutrients and phytochemicals than the rest of the plant, though the stems and leaves are also nutritious. Steam rather than boil to help preserve the nutrients.

Photo: Pixabay
5. Legumes.
image

 

This includes chickpeas, lentils, black beans, soybeans and peanuts. They are a great alternative to fatty sources of protein and are a good source of nutrients for vegetarians during pregnancy. Legumes contain protein, fibre, iron, folate, calcium and zinc.

Photo: Pixabay
6. Milk.
image

 

A good source of calcium which is vital for bone development in babies. Choose low-fat products to keep saturated fat levels low. It provides calcium, protein, fat, and vitamins B and D. Do bear in mind that your body will absorb twice as much calcium from foods while you’re pregnant. Each 8-ounce glass provides about 30 per cent of the recommended dietary allowance of 1000mg.

Photo: Pixabay
7. Wholegrains.
image

 

It might make sense to switch to whole grains, including oatmeal, whole-wheat flour, whole-wheat pasta and brown rice, as they contain more fibre and trace nutrients than processed grains. Enriched whole grains are fortified with folic acid and other B vitamins, iron and zinc; some grain products may contain added calcium and vitamin D. Check your labels before buying.

Photo: Pixabay
8. Tofu.
image

 

If you are a vegetarian, tofu is excellent source of protein, iron, calcium, magnesium and vitamins A and K. Tofu has about 10g of protein per half cup.

Photo: Pixabay
9. Sunflower seeds.
image

 

It’s a nutritious snack as it provides an instant source of both omega-3 and omega-6 fatty acids, as well as magnesium, vitamins A, B, D, E and K, calcium, iron, potassium and zinc.

Photo: Pixabay
10. Apricots.
image

 

10 per cent of your daily iron requirement is met with just a handful. Dried apricots also contain folic acid, potassium, calcium and magnesium.

Photo: Pixabay
11. Strawberries.
image

 

It comes packed with vitamin C, beta-carotene, folic acid and potassium.

Photo: Pexels
12. Yoghurt.
image

 

It’s a fantastic alternative if you do not like to drink milk as plain yoghurt contains more calcium than milk. It provides calcium, protein, B vitamins and zinc. You might be happy to note that the low-fat versions contain as much calcium as their full-fat counterparts.

Photo: Pexels
13. Sweet potato.
image

 

A good source of energy, and packed with calcium, vitamin C and beta-carotene, vital for skin and eye development.

Photo: Pexels
14. Lean meat.
image

 

Your daily iron needs double when you are pregnant, so it’s important to include plenty of iron rich foods Meat delivers a form of iron that’s easily absorbed by your body.

Photo: Pexels
15. Water.
image

 

It is essential to keep yourself well-hydrated. Drinking eight glasses of water a day helps to maintain energy levels and help prevent constipation and cystitis.

Photo: Pexels
  • TAGS:
  • amino acids
  • Antioxidants
  • Berries
  • calcium
  • Fibre
  • folate
  • free radicals
  • iron
  • legumes
  • pregnancy diet
  • pregnancy food
  • water retention
SHARE THIS ON

What’s Hot

Beauty & Health

4 Reasons Why You Have Frizzy Hair & Wha...

Beauty & Health

8 Most Therapeutic And Fun Hobbies To Re...

Beauty & Health

Ginseng: The Secret Ingredient Behind Ko...

Beauty & Health

4 Simple Exercises To Improve Your Stability

Beauty & Health

This Is How Jang Na-Ra Looks 20 At 41

Beauty & Health

10 Beauty And Life Tips Ruby Lin Follows...

Beauty & Health

6 Things To Know About Chanel's Newest P...

Beauty & Health

Here's What Joanne Peh Uses To Look Radi...

Beauty & Health

If You've Had Covid-19, You Have More Ri...

Beauty & Health

The Ultimate Guide To Caring For Your Eyes

Beauty & Health

Understated (But Stunning) New Hairstyle...

Beauty & Health

Fun, Fulfilling Hobbies You Can Pick Up ...

Don’t Miss These
  • Awards Get A Year-Round Beauty Glow & Sun Protection With This S...
  • Awards Increase Your Hair Growth And Decrease Hair Loss With Thi...
Editor’s Picks
  • Skincare Want Healthier and Calmer Skin? This Lotion May Be Just What You Need
  • Beauty & Health 4 Reasons Why You Have Frizzy Hair & What To Do About It
  • Beauty & Health 8 Most Therapeutic And Fun Hobbies To Reduce Stress
  • Hair This Elixir And Shampoo Combo Promises To Revitalise Your Hair And Scalp
  • Beauty & Health Ginseng: The Secret Ingredient Behind Korean Women’s Youthful Skin
  • Skincare Jamie Yeo Swears By These 7 Beauty Products To Maintain Her Youthful Appearance
Don't Miss Out Ever Again!
Tips & tricks to stay sane + win invites to our events!

By signing up, you indicate that you have read and agreed with our Privacy Statement
Footer Menu
  • About Us
  • Contact
  • Conditions of Access
  • PDPA
  • Privacy Policy
?>
SPH Magazine

Copyright © 2022 SPH Media Limited. Co. Regn. No. 202120748H. All rights reserved.