Pregnancy tips: Doubling food intake not necessary in pregnancy, plus 7 must-have foods in your daily diet

Pregnancy diet: Beans, lentils, and chickpeas are rich in protein, fibre, folate, and iron, which makes them valuable additions to a pregnancy diet (Image: Canva)

Pregnancy brings about numerous changes, including weight gain. While some weight gain is natural and necessary for the health of both mother and baby, excessive weight gain can pose risks. A article published in the National Institutes of Health (NIH) highlights the misconception of ‘eating for two’ during pregnancy. It emphasises that doubling your food intake is unnecessary and potentially harmful.

Instead, an additional 300 calories per day, along with a focus on nutrient-rich foods, is recommended. Besides, a balanced diet during pregnancy ensures that both mother and baby receive essential nutrients for good health.

Here are seven foods that are particularly beneficial for pregnant women:

Get your greens: Spinach, kale, and other leafy greens are rich in folate, iron, and other essential vitamins and minerals vital for fetal development.

For tangy taste: Lemons, oranges and grapefruits are high in vitamin C, which aids in iron absorption and boosts the immune system.

Keep you protein game strong: Lean meats such as chicken, turkey, and fish provide high-quality protein and essential nutrients like iron and omega-3 fatty acids, important for fetal growth. However, according to a study in NIH, when pregnant, avoid raw fish, undercooked meat, and deli meat,  for your baby's safety. Choose low-mercury options like shrimp, canned light tuna, salmon, pollock, and catfish. Up to 12 ounces of these fish per week is safe for pregnant women.

A ‘whole’ meal: Whole grain foods like brown rice, quinoa, and oats are excellent sources of fibre, B vitamins, and minerals, providing sustained energy and promoting digestive health.

Bean there, do that: Beans, lentils, and chickpeas are rich in protein, fibre, folate, and iron, which makes them valuable additions to a pregnancy diet.

Milk some health: Milk, yogurt, and cheese indeed provide essential calcium and vitamin D, crucial for bone development in both mother and baby. Additionally, studies do recommend avoiding unpasteurized cheese during pregnancy due to the risk of harmful bacteria.

Egg-citing breakfast: Eggs are packed with protein, vitamins, and minerals, including choline, which is crucial for brain development in the fetus.

Always consult your doctor for personalised dietary advice during pregnancy.