Foods Every Pregnant Woman Needs

Expectant mothers should eat sufficient amounts of healthy foods. Eating rights is essential for their health and the baby’s. While most foods are beneficial, some are particularly recommended for expectant mothers. Below are a few examples of foods that should be on every pregnant woman’s plate.

Fruits and Vegetables

When pregnant, fruits and vegetables should always be part of your meals. Consider varying the types of fruits you eat each day to get the most of the healthy fruits. As a tip, choose green leafy ones to get the most benefits. They contain iron and several other minerals that are essential for pregnant mothers.

Meat, Fish, and Eggs

Meat, fish, and eggs are some of the most common protein sources. Proteins are usually used in the body to build new tissues for muscles, organs, and bones. That makes proteins vital for the growing unborn baby. Meat, fish, and eggs are also sources of fibre, minerals, and vitamins.

Bread, Potatoes, and Rice

Pregnant women also need to consume bread, potatoes, rice, or other starchy foods. The carbohydrates found in such foods provide energy, which the expectant mother needs in plenty. Starchy foods are also filled with fiber, which is essential for digestion and promoting satiety.


Milk and dairy products like cheese and yogurt are good sources of calcium. Calcium is essential for strong teeth and bone development. Calcium will thus help the unborn baby develop strong bones. Note that there are varieties of cheese and dairy products that women should avoid during pregnancy.

Healthy Foods for a Woman’s Hormonal Health

Keeping hormones balanced is essential for every woman. It helps with reproductive and sexual health. It also helps control several body functions, such as mood, sleep, social behaviour, and immune system. One of the effective ways of ensuring hormonal health is eating the right foods. Below are some of the healthy foods for a woman’s hormonal health.


Broccoli can help to maintain the balance of estrogen. The high calcium content in broccoli also helps relieve women from PMS symptoms, which trigger various symptoms like mood swings, cravings, and irritability. Other foods that work similarly include Brussels sprout and cauliflower.

Fatty Fish

Examples of fatty fish are mackerel, salmon, and trout. They are rich in omega 3, which helps to regulate menstrual cycles. Omega 3 nutrients can also combat PCOS, a condition known to cause hormonal imbalances.


Avocados are known to help with the management of stress hormones. That is in addition to all the other health benefits they give from the abundance of their nutrients.


Pomegranates are rich in antioxidants that control excessive estrogen production in the body. They can also help prevent various forms of breast cancer that are commonly associated with estrogen.