Safe Food Choices During Pregnancy: A Comprehensive Guide

As pregnancy is not a medical condition, it’s usually unnecessary to follow a strict diet or follow specialized nutritional plans unless complications occur, like gestational diabetic or anemia.

Use a pregnancy tracker to stay informed and follow healthy eating principles. Eat fresh, healthy foods more often but in smaller portions and chew every bite well.

Focusing on nutrition during pregnancy means aiming for a daily caloric intake of 40-50% carbohydrates, 20-25% proteins and 25-35% fats.

Some foods should be avoided during pregnancy. Let’s look at the healthy and safe food choices for pregnant women.

Safe foods rich in carbohydrates

Porridge, bread and other baked products, pasta, fruits, berries and starchy vegetables such as potatoes, carrots and beets are all good sources of carbohydrates.

Dietary cereals (different grains, whole grain) form the foundation of the diet. Eat fruits and vegetables with a high amount of beta-carotene, vitamin C, and B2 vitamins.

Everything should be consumed in moderation. This includes berries and fruit. Eating too many grapes, for example, can cause an allergic reaction and even a rise in temperature.

It is best to avoid unripe papaya and pineapples. Pineapples can cause premature birth or miscarriage due to an acid in the fruit. Papayas that are not ripe contain substances which stimulate contractions of the uterus.

Wash your hands frequently and thoroughly wash fruits and vegetables under running water.

Safe foods rich in proteins

The formation of tissues and organs in the fetus is affected by protein. During the second trimester, when your baby is growing rapidly inside you, pay more attention to what proteins you consume.

Meat (especially poultry), fish and dairy products are good sources of protein. Don’t forget to eat eggs, legumes, and nuts – you’ll get the full range of amino acids.

These foods are also rich in microelements. Folic acid is one of the most important micronutrients. Doctors recommend that pregnant women take it before and during the first trimester.

Folic acid is found in liver, green peas, beans and legumes. Dairy products contain zinc and calcium. Nuts contain a lot of magnesium.

Safe food rich in fats

Be aware of the types of fatty acids in your diet. Diversification is important. The majority should be unsaturated fats. It is important to also include saturated fats, particularly fatty fish, in your diet. ).

If you buy milk at the farmer’s markets, it is important to boil it first before consuming. Also, avoid dairy products that are made with fresh milk if pregnant.

It is recommended to avoid eating large predatory species such as king mackerel and sharks.

The basic principles

During pregnancy, energy requirements increase. Energy requirements are not significantly different in the first trimester but you should consume foods high in iron, folic acid and omega-3s.

These foods include dairy products, meat, and green leafy vegetables. In the second and third trimesters, you should increase your energy intake. This can be achieved by eating more vegetables, grains and fruits.

The importance of proteins is especially high for pregnant women. They are the main building blocks that go into both maternal and fetal tissue and milk production. Meat, dairy products and fish are all good sources of protein. Also, grains, eggs, seeds, nuts, and legumes. Vegetarians should consume more seeds, nuts, and legumes.

Eating food that is not smoked, roasted or salted is best. Boiling eggs can also help to reduce the risk of salmonellosis.

What about hydration? Women who are pregnant should drink 1.9-2.8 liters per day. Drinking water in small quantities frequently is best, since the intestines might not be able to absorb large amounts of water at once.

Drink water in a glass instead of plastic, since phthalates can negatively affect your child’s growth. It’s also a good idea to limit your child’s caffeine consumption, including strong coffee and green tea.


Every woman should be aware of the importance of pregnancy. Nutrition is important for both pregnant women’s health and their child’s development. It is important to ensure that the pregnant mother consumes healthy foods during this nine-month period and gets all the macronutrients and the micronutrients she needs.