Baby On Board: A Balanced And Healthy Diet For Pregnant Women

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Anticipation fills the air as you eagerly await the arrival of your little one. During this beautiful time, the right nutritional decisions you make for yourself may truly make a world of difference. A nutritious diet is necessary not only for your own health during pregnancy but also for the best possible growth and development of your baby.

So, let's dive into the realm of healthy foods for pregnant women, and explore a variety of nutrifying choices that will keep both you and your baby thriving.

Nourishing Foods for Pregnant Women: Best Protein-Rich Sources

Proteins are the building blocks of life, and during pregnancy, they play a vital role in the growth and development of your baby. Including protein-rich foods in your diet can help ensure a healthy pregnancy. Here are some excellent sources of protein to consider:

1. Eggs

Eggs are a rich source of protein and other essential nutrients like choline, which aids in foetal brain development. Choose pasteurised eggs or thoroughly cook them to prevent any potential foodborne infections.

2. Salmon

In addition to being high in protein, salmon has omega-3 fatty acids, which are crucial for the growth of your baby's brain and eyes. Aim to consume two to three meals of low-mercury fish per week, including salmon, sardines, or trout.

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3. Dairy products

Dairy products like milk, yoghurt, and cheese are great sources of protein, calcium, and other vital nutrients like vitamin D and probiotics, which promote healthy birth weight and bone health. Opt for low-fat or fat-free products to regulate your calorie consumption.

Consider adding Horlicks Mother’s Plus to your glass of milk, offering a rich blend of nutrients. This specially formulated drink contains essential components like Choline and DHA, which are known to support the development and functionality of the baby's brain. While it is crucial for newborns to primarily rely on their mother's milk for nourishment during the first 6 months*, Horlicks Mother's Plus can complement breastfeeding by enhancing the quality of breast milk through its nourishing ingredients.

4. Legumes

Beans, lentils, and chickpeas are just a few examples of legumes rich in protein, fibre, and vital nutrients like iron and folate, all of which are substantial for a healthy pregnancy.

5. Sweet Potatoes

Sweet potatoes are a great source of protein and fibre. These vibrant root vegetables are also a great source of beta-carotene, which your body converts to vitamin A and is crucial for your baby's growth.

6. Lean meat and proteins

Lean meats like chicken, turkey, and pork offer abundant protein without the excess saturated fat. Additionally, they include crucial nutrients including iron, zinc, and vitamin B12. In order to prevent any potential foodborne illnesses, make sure you cook the meat thoroughly.

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A Healthy Diet for Pregnant Women: Essential Nutrients Sources

In addition to proteins, several nutrients are particularly crucial for expectant mothers. The following foods are nutrient-dense and can be beneficial as a part of your pregnancy diet:

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1. Greens

The early development of your baby's neural tube depends on nutrients like folate, which is abundant in broccoli and dark, leafy green vegetables like spinach and kale. They also offer calcium, iron, fibre, and vitamins C and K.

2. Avocados

Avocados, which are known for their healthy fats, also include fibre, folate, potassium, and vitamin K. They help promote healthy foetal development and can aid in reducing leg cramps.

3. Dried fruit

A concentrated amount of vital nutrients including fibre, iron, and potassium can be found in dried fruits like apricots, prunes, and dates. They make great on-the-go snacks but should be consumed in moderation due to their high sugar content.

4. Fish Liver Oil

Fish liver oil is rich in omega-3 fatty acids, vitamin D, and vitamin A, which are all crucial for your baby's immune system and brain development. However, it's important to speak with your doctor before including any supplements in your diet.

5. Berries

Berries, including blueberries, strawberries, and raspberries, are high in fibre, vitamin C, and antioxidants.

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Best Foods for Pregnant Women: Wholesome Whole Grains

Whole grains are a valuable source of complex carbohydrates, fiber, and various essential nutrients, making them an important part of a healthy diet for pregnant women. Incorporating them into your pregnancy diet can support stable blood sugar levels and offer enduring energy. Here are some nutritious whole grains to consider:

1. Whole Wheat

Rather than choosing refined grains, choose whole wheat bread, pasta, and flour since they have a greater fibre level. They also provide important minerals and vitamins. One slice (29 g) of whole wheat bread contains 1.16 grams of fibre, 36.2 mg of calcium, and 3.1 grams of protein.

2. Brown rice

This versatile grain is high in magnesium, fibre, and B vitamins. One cup (195 g) of cooked brown rice offers 76 mg of magnesium, 3.12 grams of fibre, and 5.32 grams of protein.

3. Quinoa

In addition to being a complete protein source, quinoa also has iron, magnesium, folate, and fibre. One cup (185 g) of cooked quinoa consists of about 8.14 grams of protein, 5.18 grams of fibre, and 118 mg of magnesium.

4. Oats

Oats are a great source of soluble fibre that helps ease constipation, a common problem during pregnancy. They also provide iron and B vitamins. One cup (81 g) of oats provides 8.18 grams of fibre and 3.44 mg of iron.

5. Barley

A healthy grain with a deliciously chewy texture, rich in fibre, antioxidants, and vital nutrients. One cup (157 g) of cooked barley contains around 5.97 grams of fibre, 34.5 mg of magnesium, and 17.3 mg of calcium.

The Takeaway

An ideal healthy diet for pregnant women includes the right mix of protein and nutrient-dense sources along with whole grains. By including these delectable and nutritious foods in your pregnancy diet, you can promote the growth and development of your baby while also looking after your own health. Embrace this exciting journey and savour each nourishing choice you make for yourself and your growing baby. Remember to consult your doctor to get specific nutritional recommendations. 

Wishing you a joyful and healthful pregnancy!



1. What food is suitable for a pregnant woman to eat?

The best foods for a pregnant woman are nutrient-rich foods like fruits, vegetables, lean proteins, whole grains, and dairy products, which help support her and her baby’s overall well-being. It’s highly recommended to consult your doctor to understand what to eat while pregnant and what to avoid.

2. What not to eat when pregnant?

It is advisable to avoid raw or undercooked meat, unpasteurized dairy products, certain types of fish high in mercury, raw eggs, deli meats, and excessive caffeine during pregnancy.

3. Which vegetables should you avoid during pregnancy?

Some vegetables to avoid during pregnancy include raw sprouts, such as alfalfa sprouts, and unwashed vegetables. Consult your doctor to understand what vegetables would be good for you and what should be avoided.

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Mother's Plus

Vital Nutrients


Protein for health birth weight

Protein for health birth weight

DHA for brain development

DHA for brain development

No added sugar

No added sugar