Diets for Pregnant Mamas

Diets for pregnant mamas

Bad eating habits while you’re pregnant will not only let you gain too much weight, but it will also increase your chances of getting gestational diabetes and even put your baby at risk, due to birth complications. Read below for some pregnancy diet tips to take care of you both, as best as you can.

11 Foods you should eat while expecting

A must-do to stay healthy when you’re expecting, is make an appointment with a qualified nutritionist or dietician for a sensible pregnancy eating programme. Also ask him or her to add these 11 ‘superfoods for pregnant women’ (according to health experts) in the mix.³

  • Dairy or probiotic yoghurt if you’re lactose intolerant, for extra calcium to help baby grow and reduce complications
  • Sweet potatoes, as your body converts it into vit A, which is also crucial for baby’s growth and cell production
  • Salmon, which is a natural source of omega-3 fatty acids and vit D, which will help with baby’s brain and eye production
  • Legumes such as chickpeas, lentils, peas and beans, all great sources of folate which may reduce birth deficiencies and diseases
  • Greens, including beans, broccoli and spinach, to keep your tummy regular and provide you with much-needed nutrients
  • Eggs, as they are especially nutrient-rich and contain choline which is a quintessential for baby’s brain development and growth
  • Lean meat, as it is a great source of high-quality protein, that also contains iron, choline and vit B, that are all essential nutrients for both you and baby
  • Fish liver oil, as it is rich in omega-3’s, as well as vit A and D
    ix. Berries that are little antioxidant and water bombs, filled with vit C and other vitamins and carbs that you need to increase your water and nutrient intake
  • Avocados are filled with monounsaturated fatty acids, fibre, folate and potassium, which can improve your baby’s health and help reduce leg cramps for you
  • Whole grains are another natural source of fibre, vitamins, magnesium and plant elements that your expecting body needs


  • American Pregnancy Association. Pregnancy Wellness. Available at:
  • Mayo Clinic. Pregnancy Week by Week. Available at:
  • 13 Foods to Eat When Pregnant. Available at:

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