While you’re Pregnancy, you’ll want to eat extra protein, calcium, iron, and essential vitamins. You can get these by eating a wide variety of lean meat, seafood, whole grains, and plant-based foods.
When building your healthy eating plan, you’ll want to focus on whole foods that give you higher amounts of the good stuff you’d need when not pregnant, such as: สมัคร ufabet
- protein
- vitamins and minerals
- healthy types of fat
- complex carbohydrates
- fiber and fluids
Dairy products.
During pregnancy, you’ll need extra protein and calcium to meet your baby’s needs. Dairy products like milk, cheese, and yogurt are good choices.
Dairy products contain two types of high-quality protein: casein and whey. Dairy is the best dietary source of calcium. It also provides phosphorus, B vitamins, magnesium, and zinc.
Yogurt, especially Greek yogurt, may be especially beneficial. Some varieties also contain probiotic bacteria, which support digestive health.
If you’re lactose intolerant, you may also be able to tolerate yogurt. Especially probiotic yogurt. Check with your doctor to see if you can test it out. A whole world of yogurt smoothies, parfaits, and lassi could be waiting.

Legumes
These include lentils, peas, beans, chickpeas, soybeans, and peanuts.
Legumes are great plant-based sources of fiber, protein, iron, folate, and calcium. All of which your body needs more of during pregnancy.
Folate is one of the most essential B vitamins (B9). It’s very important for you and your baby, especially during the first trimester, and even before.
You’ll need at least 600 micrograms (mcg) of folate every day, which can be a challenge to achieve with foods alone. But legumes can boost your folate levels along with supplementation based on your doctor’s recommendation.
Legumes tend to be high in fiber, and some are also high in iron, magnesium, and potassium. Consider adding legumes to your diet with meals like hummus on whole grain toast, black beans in a taco salad, or a lentil curry.
Sweet potatoes
Sweet potatoes are rich in beta-carotene, a plant compound that your body converts to vitamin A.
Vitamin A is essential for a baby’s development. However, too much vitamin A, from animal products — such as organ meats — can cause toxicity.
Sweet potatoes are a good plant-based source of beta-carotene and fiber. Fiber keeps you full longer, reduces blood sugar spikes, and improves digestive health, which can help reduce the risk of pregnancy constipation.
Try sweet potatoes at breakfast time as a base for your morning avocado toast.
Salmon
Smoked on a whole wheat bagel, teriyaki grilled, or served with pesto, salmon is a welcome addition to this list. Salmon is rich in essential omega-3 fatty acids, which have a host of benefits.
Omega-3s are present in seafood. They help build the brain and eyes of your baby and may help increase gestational length.
While it’s best to avoid some seafoods during pregnancy. Due to mercury and other contaminants, salmon, sardines, and anchovies are safe to eat.