Top food eat during pregnancy.

We're here to turn your cupboard into a one-stop shop for nutritious and tasty items that will offer your baby the greatest possible start in life.

When creating a healthy eating plan, focus on whole foods that provide you with more of the nutrients you need when you're not pregnant, such as:

• protein

• vitamins and minerals
• healthy types of fat
• complex carbohydrates

• fiber and fluids

Here are incredibly nutritious foods to eat while pregnant to help you meet your nutrient requirements.

1. Dairy products

To satisfy the needs of your growing child, you should take more protein and calcium throughout pregnancy. Milk, cheese, and yoghurt are examples of dairy items that should be considered.

Casein and whey are two forms of high-quality protein found in dairy products. Dairy is the best source of calcium in the diet, and it also contains a lot of phosphorus, B vitamins, magnesium, and zinc.

Greek yoghurt, in particular, has more calcium than most other dairy products and is therefore very useful. Probiotic bacteria, found in some kinds, help to maintain gut health.

You may be able to tolerate yogurtTrusted Source, especially probiotic yoghurt, if you're lactose intolerant. Consult your doctor to see whether you can put it to the test. There could be a whole universe of yoghurt smoothies, parfaits, and lassi waiting for you.

2. Sweet potatoes

Sweet potatoes are high in beta carotene, a plant chemical that your body converts to vitamin A. They're great cooked in a variety of ways.

Vitamin A is necessary for a child's development. Just keep an eye out for significant doses of animal-based vitamin A sources, such as organ meats, which can cause toxicityTrusted Source.

Sweet potatoes, thankfully, are a good source of beta carotene and fibre from plants. Fiber keeps you fuller for longer, lowers blood sugar spikes, and promotes digestive health (which might be especially beneficial if you're pregnant and constipated).

Try sweet potatoes as a base for your morning avocado toast for a delicious breakfast.

3. Eggs

Those amazing, edible eggs are the ultimate health food, as they contain a small amount of nearly every nutrient you require. A big egg provides around 80 calories, as well as high-quality protein, fat, and other vitamins and minerals.

Choline, a crucial vitamin during pregnancy, is abundant in eggs. It aids in the development of a baby's brain and helps to avoid brain and spine developmental disorders.

A single entire egg contains about 147 milligrammes (mg) of choline, bringing you closer to the current daily choline intake recommendation of 450 mg.

When you're pregnant, you can rely on a reliable source (though more studies are being done to determine if that is enough).

Here are some of the healthiest egg cooking methods. Try them in spinach feta wraps or a spinach feta salad.

4. Broccoli and dark, leafy greens

Broccoli and dark green veggies like kale and spinach, for example, are high in many of the nutrients you'll need. Even if you don't care for them, they can be sneaked into a variety of cuisines.

Fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium are all beneficial. They're a veritable green buffet.

Including green vegetables in your diet is a great way to get more vitamins and fibre while avoiding constipation. Vegetables have also been related to a lower chance of having a baby with a low birth weight. Source you can trust.

You won't even realise you're eating kale eggs Florentine or spinach in a green smoothie if you try this dish.

5. Berries

Berries are packed with nutrients such as water, nutritious carbohydrates, vitamin C, fibre, and antioxidants.

Berries have a low glycemic index, so they shouldn't cause any severe blood sugar fluctuations.

Berries are a fantastic snack since they are high in both water and fibre. They pack a lot of taste and nutrition into a small amount of calories.

Blueberries, raspberries, goji berries, strawberries, and acai berries are some of the best fruit to eat when pregnant. For some inspiration, try this blueberry smoothie.

6. Whole grains

Whole grains, unlike refined grains, are high in fibre, vitamins, and plant components. Instead of white bread, spaghetti, and white rice, consider oats, quinoa, brown rice, wheat berries, and barley.

Oats and quinoa are two examples of healthy grains that are high in protein. B vitamins, fibre, and magnesium are all things that are typically missing in pregnant women.

There are so many ways to include whole grains into every meal, but this quinoa and roasted sweet potato bowl is one of our favourites.

7. Avocados

Avocados are a unique fruit in that they are high in monounsaturated fatty acids. This imparts a buttery, rich flavour, ideal for adding depth and creaminess to a dish.

Fiber, B vitamins (particularly folate), vitamin K, potassium, copper, vitamin E, and vitamin C are also abundant.

Avocados are a fantastic choice during pregnancy because of their high level of healthy fats, folate, and potassium (and always).

Healthy fats aid in the development of your child's skin, brain, and tissues, while folate may assist to avoid neural tube defects and developmental abnormalities of the brain and spine, such as spina bifida.

Potassium may aid in the relief of leg cramps, which are a common side effect of pregnancy for some women. Avocados, in fact, contain more potassium than bananasTrusted Source.

Use them as guacamole, in salads, smoothies, and over whole wheat bread, as well as a mayo or sour cream substitute.

8. Water

Let's say it together: we all need to stay hydrated. People who are pregnant, in particular. Blood volume increases by roughly 45 percent during pregnancy. Source you can trust.

Your body will provide hydration to your baby, but if you don't drink enough water, you may become dehydrated.

Headaches, anxiety, weariness, a foul mood, and memory loss are all signs of mild dehydration.

Constipation can be relieved by increasing your water intake, as can the risk of urinary tract infections, which are frequent during pregnancy.

Pregnant women should consume roughly 80 ounces (2.3 litres) of water every day, according to general guidelines. However, the exact amount you require varies. Consult your doctor for advice based on your unique requirements.

Keep in mind that other foods and beverages, such as fruit, vegetables, coffee, and tea, contain water.

Pro tip: Always have a reusable water bottle on available to relieve your thirst during the day.