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Essential Foods And Important Nutrients That Can Help You During Pregnancy

Updated: Apr 13, 2022

Improving your nutrition during pregnancy is crucial for both moms and babies. There isn't any secret formula for the perfect nutrition for pregnancy.

A balanced diet is beneficial for all people and is especially important when you are pregnant. It is generally recommended to concentrate on consuming a diverse diet with nutrient-rich foods like fruits, vegetables, complex carbohydrates, lean proteins, as well as healthy fats.

Fruits and vegetables to eat during pregnancy

Fruits and veggies provide our bodies with a broad range of minerals and vitamins to ensure the health of mommy and baby. The two groups of food are rich in fiber, which aids in maintaining the proper digestion and helps prevent constipation that can happen during pregnancy. Try to incorporate as many different colors of vegetables and fruits as you can.

Complex Carbohydrates for Pregnancy

Complex carbohydrates can also be an excellent source of fiber. They are rich in iron, B vitamins as well as folate, essential nutrients for pregnant women. Complex carbohydrates, in contrast to refined carbohydrates that are simple, are also beneficial in keeping blood sugar levels steady all day long. Add whole grains, whole potatoes, sweet potatoes as well as beans to supply the body with important nutrients.

Lean Proteins for Pregnancy

Protein is essential to the growth and development of your child. Protein provides your body with the additional energy required to expand and develop your child. In Particular, it is essential for the growth of the child's brain and heart. Make sure to include various sources of protein in a dose that is appropriate for your baby throughout the day.

Healthy Fats for Pregnancy

The healthy fats in avocados as well as seeds, nuts as well as fish and other healthy oils are essential for your baby's development of the brain. When you can, consume unsaturated fats instead of saturated fats. For example, try using avocado oil or olive oil instead of butter. You can also opt for the fatty salmon fish instead of a fat-rich piece of meat.


It is a given that everybody should drink plenty of water. When you're pregnant, your water intake will need to increase. This is due in part, to the rise in blood volume required to help your growing child. Drinking more water, in conjunction with sufficient fiber is the most effective method to avoid constipation. The standard recommendation for women who are pregnant is to drink at least 80 ounces of water per day However, it is recommended to discuss your personal requirements with your physician or dietitian.


Micronutrient can be described as a fancy term for minerals and vitamins. While all minerals and vitamins are vital to maintain optimal health, some micronutrients are crucial for pregnant women to have a healthy pregnancy.

  • Vitamin A is vital for the development of your baby particularly for eyes and the immune system.

  • Vitamin D is crucial for the development of your baby's bones.

  • Calcium interacts with vitamin D and is necessary to help your baby's teeth and muscles, bones, nerves, and heart.

  • Choline is essential for the development of your baby's brain.

  • Folate is also required for the development of your baby's brain and the spine.

  • Iron is a great supplement to your blood supply when you are expecting a baby.

  • Your physician may recommend having prenatal supplements in order to make sure that you're getting the right quantity of these minerals and vitamins and all the other micronutrients.

Consider including these foods when you are pregnant

Although the above information will help you make overall decisions and choices, having a clear understanding of what foods to eat can aid you in deciding what to choose when you are pregnant. Consider including these foods on a regular or weekly basis.

  • Green vegetables that are dark and leafy such as the likes of kale, spinach and broccoli are wonderful for pregnant women. They are rich in folate, calcium and fiber. They also contain vitamin A as well as C. These vegetables are packed with nutrients, all the foods you consume are sure to help you as well as your child. Try to eat a variety of fruits and vegetables during your pregnancy.

  • Berries are a good source of vitamins C, fiber as well as antioxidants. While all fruits are safe for consumption during the pregnancy period, they are the most rich in nutrients.

  • Grapefruits, oranges, along with other citrus are excellent folate-rich and are an excellent group of fruits to consume during pregnancy.

  • Whole grains, such as brown rice, quinoa and oats and whole wheat bread as well as pasta are excellent food sources for fiber. They also contain a range of B vitamins. Grains are typically tolerated well when you are fighting nausea during pregnancy and may assist you in meeting your energy requirements throughout the everyday.

  • Fortified grains are ones that contain added nutrients that aid in reaching your nutrient targets. They are usually rich in folate, calcium iron, fiber, and calcium.

  • The sweet potato is a complex carbohydrate that is packed with fiber and vitamin A.

  • Beans and lentils supply the body with protein, fiber folate, calcium, and iron.

  • Lean meats and poultry provide high in protein, choline along with iron and choline sources.

  • Eggs are also rich in protein and choline as well as vitamin D.

  • Dairy products supply your body with calcium, protein as well as Vitamin D. Yogurt is a good source of protein.

  • Fish, particularly salmon and other fish that are fatty contain omega-3 fatty acids that aid in the development of your baby's brain. They are also excellent sources of calcium, protein, and vitamin D. Be aware that certain fish tend to have mercury levels that are high and should be avoided during pregnancy.

  • Avocados are also a source of providing your body with nutritious fats along with folate and fiber.

  • Nuts are a good source of protein, fiber, healthy fats, as well as calcium sources. Nuts are especially rich in folate.


Including essential foods and important nutrients that can help you during pregnancy both you and your baby during this crucial moment in both your lives. If you are thinking about trying healthy and delicious food to yourself on your door in Canada? In Levantine Restaurant, you can get it! Our restaurant offers essential foods and important nutrients salads that can help you during pregnancy. Check out our menu to discover the various ways to try the shawarma.

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