Best 20 Foods to eat during pregnancy week by week

Foods to eat during pregnancy week by week
Foods to eat during pregnancy week by week

Foods to eat during pregnancy weak by week there is no magic formula for a healthy pregnancy diet. In fact, during pregnancy the basic principles of a healthy diet remain the same – get plenty of fruit, vegetables, whole grains, lean protein and healthy fats.

However, a few nutrients in the diet of pregnancy should be given special attention. Here is the top of the list.

When a woman gets married, she is happy to have this stage of life. But more important, a woman is happier when she becomes pregnant. Pregnancy is one of the best stages of a woman’s life.

Pregnancy is different for all women. When a woman becomes pregnant, there are many changes in her life. During pregnancy, there are two people. Whatever a woman does directly, that directly affects the child’s development. Pregnancy is full of joy too. The woman is very happy at this time.

Foods to eat during pregnancy week by week 🙂

Foods to eat during pregnancy week by week
Image credit : Times of India

The importance of a healthy diet during pregnancy:

Healthy eating gives a woman a lot of energy. Because when pregnancy begins, a woman sometimes feels tired. When a woman enters this stage, it is important to note that a woman’s statistics keep her health healthy. So for this, he should eat healthy.

Like anything a woman will eat, giving energy directly to the baby. Lifestyle affects a woman’s health. So during pregnancy, women should change their lifestyle.

Healthy living makes for a healthy mindset!

A healthy lifestyle brings you a healthy baby!

Foods to eat during pregnancy week by week
Image credit : Sanford Health News

We all need energy throughout our lives. It’s the same with a pregnant woman. Adequate nutrition is needed for both mother and baby. Pregnant women should start taking the right amount of calories as their pregnancy, the stage begins.

Eating nutritious foods is important for both mother and baby. Food should be rich in vitamins and minerals, carbohydrates, etc. Healthy eating is very important because a lack of any nutrients can have a negative impact on the baby and the mother’s health.

Pregnancy is a period of nine months. That means it’s a total of 40 weeks. It is basically divided into three trimesters. Trimester is a development phase.

First Trimester Foods to eat during pregnancy week by week :

First Trimester Foods to eat during pregnancy week by week

Weeks 1 and 2 pre-meals

From Week 3: Reproductive diet should begin which includes dairy products, cereals, cereals, cheese fruits, etc.

So with nutrition, the main food groups are:

First the vegetables, the legumes. The second grain. Third are dairy products such as milk, cheese. Fourth is meat, fish. And last but not least. The mother should drink six to eight glasses of water. Because water contains fluoride.

Pregnant women should eat plenty of fruits, vegetables, as they contain minerals, vitamins. There should be six servings of grain and five servings of fruit and vegetables a day. During the first six weeks of pregnancy, no nutrient is more important than fodder.

A pregnant woman needs extra food during pregnancy. A pregnant woman should take vitamin A. more because vitamin A is important for cell growth. What you eat during pregnancy affects you and your baby’s health.

There should be three servings of dairy food a day. There should be a sufficient amount of protein in the diet as well.

Second trimester Foods to eat during pregnancy week by week :

The second trimester should include foods rich in calcium and vitamin D. These sources help in the development of children’s teeth and strong bones.

Third trimester Foods to eat during pregnancy week by week :

The third trimester should include foods that contain vitamin K. Because that is very important.

During the first weeks of pregnancy, the woman’s food serves as a storage space for the baby. One should eat a diet rich in folic acid as it helps with spinal growth in the beginning. By about the sixth week of pregnancy, the mother should begin consuming iron-rich fruit.

From 13 to 28 weeks, this is a very important phase. Because from this stage onwards, the baby begins to grow rapidly. At this stage, more calcium should be taken for bone development.

From the 29th to the 40th week, this is the final stage of pregnancy. One should start eating leafy and green vegetables such as cauliflower, cabbage, broccoli, etc.

There are some foods that women should avoid during pregnancy. A woman should avoid smoking, alcohol and too much coffee, orange etc.

Folate and folic acid – Prevent birth defects


Folate is a vitamin B that helps prevent neural bone defects, serious abnormalities in the brain and spinal cord. The synthetic form of folate found in supplements and fortified foods is known as folic acid. Folic acid supplementation has been shown to reduce the risk of premature birth.

How much do you need: 400 to 1,000 micrograms a day of folate or folic acid before pregnancy and full pregnancy

Good sources: Fortified seeds are good sources of folic acid. Green vegetables, citrus fruits, and dried beans and peas are good sources of natural fodder.

Top 10 Foods to eat during pregnancy week by week 🙂

Top 30 foods to eat during pregnancy youtube video

Foods to eat during pregnancy week by week

1. Salmon

This fatty fish is an excellent source of omega-3 fatty acids and proteins.

Why it’s good for both of you: Forget about ordering Baby Einstein DVDs to give the baby brain boost – just add salmon to your diet for the next nine months.

Fish omega-3 fatty acids (aka DHA and EPA) help the baby’s brain to grow, and high levels of DHA in newborns have even been linked to higher IQs, improved motor skills and fewer emotional problems over time.

Omega-3s are good for the baby’s eye development as well, and salmon is also a good source of lean protein for expectant mothers.

Worried about seafood?

Salmon is low in mercury and is considered safe for expectant mothers, but reducing your food intake to two to three servings by four ounces or less each week is safe.

2. Leafy vegetables


You should have known that these people will make a list. A selection full of antioxidants and nutrients, dark green vegetables – including spinach, asparagus, broccoli and kale – should be on the diet menu for everyone’s pregnancy.

Why it is good for both of you: This very high diet is very important for mothers who will be and raise children.

That’s because, in addition to all those antioxidants, leafy vegetables supply calcium, potassium, fiber, folate and vitamin A. Not just craving asparagus or spinach? Oranges are also a good source of vitamin A.

3. Yogurt


Amazing! Pure yogurt actually contains more calcium than milk. Also, it contains essential nutrients for bone formation, including protein, B vitamins and zinc.

Why it’s good for both of you: Calcium is essential for keeping bones and teeth healthy and helping the baby grow on its own, and skipping this key ingredient can put both of you at risk.

Expected mothers should receive 1,000 mg of calcium per day to reduce the risk of low birth weight and premature delivery.

If your calcium intake comes too short, your body will take in the baby’s calcium needs in your bones, which puts you at greater risk for osteoporosis over time. Bonus: Spicy Greek yogurt spice with a double packet of protein (and fiber).

4. Beans and Lentils


What they found: If you are not a vegetarian (or single), beans and lentils are great sources of protein and iron, as well as folate, fiber and calcium. And beans (especially baked) also explode with zinc.

Why they are good for both of you: Beans boast a plethora of minerals that are good for children and moms found in animal products, so they are a great way for moms who will be vegetarian and vegan.

Beans are also rich in zinc, an important mineral linked to a lower risk of premature delivery, lower birth weight and longer labor. Beans are bothering your stomach?

Other good sources of zinc include meat, chicken, milk, fortified cereals, cashews, peas, crabs and oysters (just don’t eat them raw!).

5. Meat


Sure, you know it’s a great source of protein, but lean beef and pork are also high in iron and B vitamins.
Why it’s good for both of you: Your body needs a lot of protein now (about 25 grams more per day) to help the baby grow and ensure his muscles grow well.

Same with iron: Inadequate intake of this mineral can interfere with fetal development and increase the risk of premature delivery and low birth weight. Iron is important for the mother, and it is necessary for the formation of red blood cells (to prevent anemia).

During pregnancy, your blood volume increases, so you will need to increase your iron intake (depending on about 27 milligrams a day). Bonus: Meat provides high levels of vitamin B6, which helps baby tissue and mental development while reducing maternal morning sickness, as well as B12, which helps maintain healthy nerves and red blood cells.

6. Orange juice


What you get: Under a glass of OJ in the morning to supplement folate, potassium, and vitamin C.

Why it’s good for both of you: You’ve probably heard a lot of folate and folic acid (a synthetic form you get from supplements and fortified foods), and for good reason: 400 recommended micrograms per day.

Potassium in OJ is important for maintaining your muscle function, metabolism and overall health check. Like iron, pregnant women need to consume more potassium due to increased blood volume.

And as you already know, orange juice is an excellent source of vitamin C, which, in addition to fighting colds, helps your body absorb iron better and keeps your teeth and baby’s bones healthy.

7. Nuts


This delicious (and simple) diet is full of healthy fats (including those omega-3s that enhance the brain we mentioned earlier), protein, fiber and a variety of vitamins and minerals. Also, extracting the nuts will help make a crack in the 350 milligrams of magnesium you should get now as you start digging.

Why they are good for both of you: Eating magnesium-rich foods helps reduce the risk of premature labor and resources in improving a child’s nervous system.

A cup of sliced ​​almonds contains about 250 mg of magnesium, so keep a lump in your bag for easy delivery power.

Desire control: If you feel like a never-ending pitcher these days, try emphasizing pistachios with shells. They contain slightly less magnesium (150 mg per cup), but it takes longer to consume, giving your body more time to register that it is full.

8. Eggs


What you get: Whether you like fried, chopped, boiled or serve as an omelet, eggs are a golden standard for the protein they give birth to. They are also a great source of folate, iron and choline.

Why it’s good for both of you: Not only are eggs a cheap, usable and easy source of protein, but they also contain choline. Never heard of the last one? Choline is very important for the development of the abdominal brain and reduces the risk of neural tube defects, such as spina bifida. But in order to reap the benefits, you will have to eat the whole thing, because choline contains a lot (so forget the egg-white arrangement only). Bonus: Give the baby brain boost by buying omega-3s fortified eggs.

9. Sweet


What you find: Don’t just save these people with Thanksgiving — sweet potatoes are full of nutritious fiber, vitamin B6, potassium (even more than the banana you have!), Vitamin C and iron, and copper and beta-carotene .

Why it’s good for both of you: Of course, some foods on our list provide many of the same nutrients, but we prefer sweet potatoes with their beta-carotene, an antioxidant that your body converts into vitamin A.

And as you may remember, vitamin A plays a vital role in a baby’s eyesight, bones and skin. These orange spuds are also a great way to meet your iron quota, and also contain copper, minerals that help your body absorb iron.

So replace the sweet potatoes on your regular sides; they are very tasty, baked or fried in French (um, yum!).

10. Oatmeal

These oats are high in fiber, protein and vitamin B6.

Why it’s good for both of you: Start early in the morning with a large bowl of oatmeal. Whole grains are good for keeping your energy levels high, especially if you have morning sickness feeling tired.

Also, all this fiber will help with another fun pregnancy: constipation. But the benefits are not limited to motherhood.

This breakfast is good (yep, fast food is also great!) And contains protein and vitamin B6, both of which are important for a baby’s development. Bonus: Look for different types of iron, B vitamins and folic acid.

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FAQ : Foods to eat during pregnancy week by week

Which fruit is good for pregnancy?

Citrus fruits such as lemons and oranges are rich in vitamin C. Vitamin C is responsible for helping your baby’s bones grow well. Citrus can also help a woman’s digestive system and prevent morning sickness during pregnancy.

What should I be eating 4 weeks pregnant?

These include lean meats, fish, eggs, and pulses, such as beans and lentils. Strive to eat two or more pieces of fish a week, including at least one – but not more than two – pieces of fatty fish such as mackerel or sardines. Dairy foods. These include milk, cheese and yoghurt, which are good sources of calcium.

Which food is good for baby growth in pregnancy?

ProteinFoods containing protein help the baby grow. Sources of protein include meat (but avoid liver), fish (however, avoid fish that is high in mercury such as shark/flake, marlin or broadbill/ swordfish), poultry, eggs, beans, legumes/beans and nuts.

In which month of pregnancy baby brain develops?

Your embryo will begin the process of brain formation by the 5th week, but not until 6 to 7 weeks after the neural tube closes and the brain divides into three parts, at which point does true pleasure begin.

What is a good breakfast for a pregnant woman?

Every daily diet should be high in protein (aiming at 75g per day), because your baby needs those amino acids to grow strong. Greek yogurt, cottage cheese, tofu, eggs, peanut butter, omelet with Swiss or Cheddar cheese and smoothies with milk are all solid, delicious options.

What should I avoid during first trimester?

During pregnancy it is very important to avoid foods that may contain bacteria, parasites, or toxins – including raw meat, raw raw cheese, anything containing raw eggs, raw sushi, raw oysters and other fish, mercury-rich fish. large, with green shoots.

Is Carrot safe during pregnancy?

It is safe to eat carrots during pregnancy. The use of retinoic acid, which is derived from vitamin A for the treatment of acne which cannot be used in pregnancy as it has been shown to cause abnormalities in the fetus. Vitamin A from food sources such as carrots is safe.

What drinks to avoid while pregnant?

Drinks you should avoid during pregnancy
Alcoholic beverages.
Unripe (raw) milk.
Raw or “freshly squeezed” juice from the juice bar or store.
More than 200 mg of caffeine per day (12 ounces of coffee)

What are bad signs in early pregnancy?

Early Problems: When to Call Your Doctor
Genital Bleeding. …
Excessive nausea and vomiting. …
The Great Flu. …
Vaginal Discharge and Bite. …
Pain or Burning During Urination. …
Leg or Injury, or Inflammation of the Other Side / Severe Headache. …
Outbreaks of Chronic Diseases.