Posted by Renee on 19th March 2013

How To Eat Healthy During Pregnancy? Recipes For Pregnant Women

The nutritional needs of a mother must always be considered during prenatal care. At this point, she is not only eating for herself, but for her baby as well. The intake of a pregnant woman – which includes calories, protein, fat, vitamins, minerals and fluid – must therefore be increased in order to provide adequate nutrients for the growing fetus.

Now, although she is encouraged to increase her nutritional intake, some restrictions do apply. This is where healthy eating comes into play.

Healthy Foods To Eat During Pregnancy

The Food Guide Pyramid is the best and easiest model to follow for our purposes.

However, because not all foods are created in equal portions, the U.S. Department of Agriculture has issued the following guidelines:

  • Grains: Mothers are encouraged to consume at least 3 oz worth of whole-grain cereals, pasta, rice or bread every day.
  • Vegetables: Increase the consumption of dark-green and orange vegetables. Dry beans like kidney beans and lentils are also encouraged.
  • Fruits: With the number of nutrients that fruits provide, mothers are called to focus more on this food group. They are encouraged to eat a variety of fruits throughout their pregnancy. Although fresh, frozen, canned or dried fruits may be considered, going easy on the fruit juices are advised.
  • Milk: It is important to consume calcium-rich food; at least 3 cups of milk per day. When choosing milk products, go for low-fat or fat-free. Should the mother be unable to consume milk, there are other lactose-free calcium sources such as fortified foods and beverages.
  • Fats: Fat may be gained from fish, nuts and vegetable oils. Solid fats like butter and stick margarine must be limited.
  • Meats & Beans: Remember to go lean with protein; consume up to 5 ½ oz per day. Select low-fat or lean meats and poultry. Baking, broiling and grilling are acceptable cooking methods.
  • Vary protein routine: Choose from a range of foods like fish, beans, peas, etc.

 Healthy Diet Recipes For Pregnant Women

It is better to give the expectant mother an idea of the kind of meals she should be eating at this stage, here are some easy healthy recipes.

Chicken Salad With Apples


  • 12 oz cooked chicken breast.
  • One cup low-fat mayonnaise.
  • One apple, diced
  • One cup of walnut halves/pieces.


  1. Slice the chicken breast to one inch dices.
  2. Combine all ingredients and mix.

Good for 4 servings; Preparatory Time – 10 minutes

Creamy Broccoli Soup

  • One cup of diced onions
  • One diced carrot
  • One diced celery stalk
  • One chopped garlic clove
  • Six cups of chopped broccoli
  • Two cups of chicken broth (low sodium)
  • Two cups of skim milk

Add salt and pepper as per your taste.


  1. Combine ingredients such as celery, chicken broth, carrot, and garlic in a large pot.
  2. Add broccoli, cover pot and boil until the vegetable is tender.
  3. Mix in skim milk and put the milk and soup mixture in the blender in small portions and blend till the mixture is smooth then transfer it to a new pot. Slowly reheat the soup if needed.

Good for 6 servings; Preparation and cooking time is 30 to 45 minutes.

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