Q&A: Healthy Eating Habits During Pregnancy: What Should I Eat?

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When you are pregnant for the first time, it is hard to know what kind of food to eat or not to eat and how much to consume. You may also be concerned about your baby, but what kind of diet should you follow?

In this article, we will introduce what to eat/not to eat during pregnancy based on some questions.

Why do I need to take care of my diet during pregnancy?

It is important to have a healthy diet during pregnancy for the following reasons.

  • Foster the growth and development of the fetus
  • Maintain the health of the pregnant woman throughout the pregnancy
  • Promote proper weight gain.

It is sufficient to include each of the following food groups in your daily diet in a balanced manner and to drink plenty of water. Include all of the following food groups in your daily diet.

  • Bread, rice, pasta, noodles, and other grain foods
  • Vegetables and legumes (dried beans, dried peas, lentils, tofu, and other soy foods)
  • Fruits
  • Milk, yogurt, semi-hard or hard cheese (low fat)
  • Freshly cooked meat, fish, chicken, and eggs
  • Nuts

How much water should I drink?

Drink water when you are thirsty. Drink more on hot days or when you are exercising. You can consider all the drinks you consume (except alcoholic beverages) as your water intake, but water is the best way to quench your thirst. In terms of cost and convenience, there is no better choice than tap water. Tap water with fluoride (a chemical that helps strengthen teeth) is even better.

If you are concerned about the quality of tap water, boil it before drinking. During pregnancy, you should minimize the consumption of beverages that contain caffeine and sugar, such as cola and coffee. If you can’t stop, try to choose decaffeinated ones.

Foods high in fat, sugar, salt, etc. should be eaten in small amounts or you shouldn’t eat them every day, but only occasionally.

Too much of these foods (French fries, cakes, candies, pies, soft drinks, etc.) can prevent you from getting enough of the good foods that you and your baby need. It can also cause weight problems.

Is it safe to eat to-go food?

Many to-go dishes are high in saturated fat, sugar, salt, and calories, and low in important nutrients. Some relatively good-for-you to-go foods include the following: Fresh whole grain bread sandwiches, rolls, wraps, and bagels. Focaccia or Turkish bread with healthy fillings, barbecued chicken (without skin), and Asian stir-fries or steamed dishes.

However, be aware of the dangers of food-borne bacteria in take-out food. In general, it is best to avoid ready-made food as much as possible and eat freshly cooked food.

How much should I eat?

If you already have a healthy diet, there is no need to change anything after pregnancy. Adding one serving of vegetables, two servings of fruit, and half a serving of meat to your daily diet should be sufficient.

And be aware that just because you’re pregnant doesn’t mean you need to eat for two. You need to check your weight as well.

How much fish should I consume?

Fish is rich in protein and minerals, contains only a small amount of saturated fat, and contains omega-3 fatty acids. Omega-3 fatty acids are important for the development of the fetal and newborn nervous systems.

However, some species of fish contain amounts of mercury that may be harmful to the development of the fetus and infant’s nervous system. Therefore, you need to check which fish you can eat or not.


When you get pregnant, your body is not only for you but also for your baby. If you have a bad diet, you need to change it after pregnancy. Be healthy and have a safe childbirth.

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