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The Best Foods to Eat During Pregnancy

Health Food for Pregnancy

Empower Yourself for a Healthy Pregnancy

After successfully falling pregnant, your thoughts will turn to experiencing a healthy pregnancy and a successful birthing experience. You will also want to give your unborn child the best possible start in life, and one of the ways you can do this is to improve your diet so that your child gets all the necessary nutrition while still developing in the womb. Proper nutrition is vital during every stage of foetal development and if you don’t eat right, nor will your growing baby.

Eating right is something only you can do for your unborn baby, and that means eating the types of foods with nutrients that will support a healthy pregnancy.

Listed here are some of the best foods you can easily include in your diet to ensure that your child is well-nourished while you are pregnant.

Vitamin D

This vitamin is mainly made by the body when you are exposed to sunlight and if you live in an area where there is a lot of sunshine, try and spend some time in the sun each day. Vitamin D lowers the risk of complications during pregnancy and is essential for the formation of healthy bones as well as brain health and the development of a healthy heart. A deficiency of this vitamin can have a negative impact on your own health and also that of your baby, possibly even in the long term.  There are foods such as oily fish like trout, tuna and sardines which are abundant in vitamin D. Other sources are mushrooms and fortified whole grain cereals. A natural vitamin D supplement will also do the trick.

Free Range Organic Eggs

Eggs are a wonderful source of protein, fat and other nutrients such as choline, which helps to reduce the risk of certain defects like spina bifida.

Whole Dairy Products

Full-fat dairy products such as butter, cheese, milk etc, provide healthy fats, protein, calcium, magnesium, zinc and B vitamins.

Wild Caught Fish

These fish, as opposed to fish raised on a fish-farm environment, are a source of animal-based omega 3 fats.

Sweet Potatoes

They are rich in beta-carotene, an antioxidant which helps to support the immune system, as well as lower your risk of heart disease.

Leafy Greens

Leafy greens, like broccoli, spinach and kale are loaded with fantastic nutrients which benefit pregnant women, including folate (folic acid) potassium, calcium, iron, and vitamins C,K, & A. These veggies are also rich in antioxidants and fibre.

Organic Beef and Chicken

They are an excellent source of protein and actually provide all the B vitamins and a number of other nutrients.


They contain much less sugar than many other fruits and have high levels of vitamin C, which is such a vital vitamin. Research has shown that berries also have concentrated amounts of natural chemicals which boost the immune system, protect the heart, and help to prevent cancer plus certain allergies.


At least 20 health-supporting nutrients are found in avocados. These nutrients include potassium, Vitamins E and K and C, and B vitamins along with folic acid.  Avocados are also a source of healthy mono-unsaturated fats.

Chia Seeds

Chia seeds are an all-in-one source of plant protein, healthy fats, fibre, minerals, vitamins and antioxidants. These seeds have many health benefits, are ready to eat and have a long shelf-life, unlike some other seeds which can quickly go rancid.

Add as many of these as you can to your diet, and eat as often as you can! It will go a long way towards achieving your goal of a healthy pregnancy and the successful birth of a healthy baby!

I am a Sydney based Naturopath and I am passionate about women’s health and Natural Fertility Treatment.
I specialise in reproductive health, optimizing fertility, preconception care, miscarriage prevention and managing menopause. I offer solutions for hormonal imbalance, Polycystic ovaries and endometriosis. I use both conventional and complimentary health care models to diagnose and treat health issues. I provide very effective treatment, using evidence based natural medicine and guide and support my patients to achieve better health.

Owner of Solutions To Health

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