6 Essential Nutrition Tips for a Healthy Pregnancy

Stay healthy during pregnancy with these 6 expert nutrition tips. Learn which foods to eat and which to avoid to support your baby’s growth and reduce pregnancy discomfort.

Maintaining a healthy, balanced diet during pregnancy is key to keeping your body strong and minimizing common pregnancy symptoms like constipation, high blood pressure, and acne. Here are six essential nutrients you should include in your daily meals—and six foods to avoid completely—for a smoother, healthier pregnancy.

✔️ Foods You Should Eat

– Zinc 🍳

Zinc is vital for your baby’s development from conception to delivery. Great sources of zinc include:

Turkey, chicken, meat, fish, and shrimp Ginger and onions Beans, lentils, cereals, bran Dairy products, eggs, nuts, peanut butter, and sunflower seeds

– Fiber 🥬

Fiber helps fight constipation and hemorrhoids—two common pregnancy complaints.

Aim for at least 5 servings of fruit daily Eat lettuce, cucumbers, and fresh green vegetables Fiber also keeps you hydrated and feeling light

– Vitamins 🥑

Found mainly in fruits—include a wide variety in your diet to get the full spectrum of vitamins.

– Calcium 🥛

Essential for your baby’s bones and your own. Choose:

Skimmed milk, yoghurt, and cheese Broccoli, okra, and soybeans

– Iron 💪🏼

Iron is crucial for maintaining energy and preventing anemia.

Best sources: eggplant, veal, chicken, turkey Avoid: tuna and liver during pregnancy

– Proteins 🍗

Support your baby’s growth with high-protein foods:

Meat, chicken, eggs, and dairy

❌ Foods You Should Avoid

Raw or Undercooked Meat and Eggs Especially sushi, mayonnaise, and soft-boiled eggs.

– Tuna and Liver 🍣

These contain high levels of mercury and Vitamin A—both risky during pregnancy.

– Cinnamon 🍩

Avoid cinnamon drinks or foods—it may trigger uterine contractions.

– Fatty Foods 🫓

Increase unnecessary weight gain, heartburn, and digestive issues.

– High-Starch Carbs 🍝

Limit rice, pasta, potatoes, and white bread—they can cause excess fetal growth and complications during delivery.

– Junk Food & Fast Food 🍔

Risky in terms of food safety, hygiene, and nutritional value.

Maha Youssuf

Chief Editor, Mamas’ Guides