Top Ten Food for pregnant Woman

Here are the lists of nutritious food needed by pregnant woman. Listed below are the ten foods a pregnant mother needs.



  1. EGG

In addition to more than 12 vitamins and minerals egg contain lots of quality protein, which is essential for pregnancy especially at early stage. The baby cells are growing at an exponential rate, and every cell is made of protein. Besides as a pregnant woman, you have your own protein need too.

Egg are also rich in choline which promotes your baby overall growth and brain health, some eggs even contain omega-3 fatty acid which help in both brain and vision development. Healthy woman with normal blood cholesterol can consume one to two eggs a day as part of a balanced diet low in saturated fat. But for a woman where cholesterol is a concern problem substitute egg white for whole egg.


Fried Fish

  1. FISH

Not only is salmon fish rich in high quality protein, but it’s also an exceptionally good source of omega-3 fat, and may help boost your mood. And unlike shark, mackerel filefish, salmon has low amounts of methyl mercury, a compound that can be harmful to your baby’s developing nervous system.



  1. BEANS

Beans contain the most fiber and protein for all the as much as protein is very good during pregnancy; fiber is another vital food you will need once you are pregnant. When you’re pregnant, your gastrointestinal tracts slows down putting you at risk for constipation and hemorrhoids,(Pile).Fiber can help prevent and relieve these problem.




Sweet potatoes get its orange Color from carotenoids, plant pigments that are converted to Vitamin A in our body. Sweet potatoes are also a great source of Vitamin C, foliate and Fiber.

whole Grains


Popcorn is a whole grain and whole grains are important in pregnancy because they’re high in fibre and nutrient, including Vitamine E, Selenium, and Plytonutrients.




Walnut are one of the richest sources of plant based omeja-3 fat, walnuts are also a good source of protein and fiber.



Yogurt is a good source of calcium which is vital in a pregnancy diet.if  you don’t take in enough calcium, the limited amount you have will go to your babywhich will then deplete the calcium in your bones. The goal during pregnancy is to make sure you provide everything your baby need without sacrificing your own health and nutrition.



Spinach and other green leafy vegetables are loaded with vitamins and nutrients. They’re also been found to promote eye health.

Lean Meat


Meat is an excellent source of high quality protein, say dietitian Karin hosenfield of north Dallas nutrition “look for lean meat with fat trimmed off” Do you know that Beef and Pork meat contain choline in addition to protein that is what make them stand out. Don’t eat dead meats or hot dogs, though, they’re heated until steaming hot, there’s a small risk of passing bacteria and parasites such as listeria, toxoplasma salmonella from the meat to your baby. from Mayo clinic Obstetrician Mary Marnach USA.


Colourful Vegetable


Eating plenty of green, red, orange, yellow purple and white fruits and vegetable ensures that you and your baby get variety of nutrients. During the later stages of pregnancy, the baby “tastes” the food you eat through the amniotic fluid so if you expose your baby to a variety of fruits and vegetable in the womb, you will increase the chance that your baby will recognize and accept those flavor later on.



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