Written by Allen Walker
Reviewed by Womenrx.org
Allen Walker

Reviewed by Womenrx.org

Written by Allen Walker

While building a plan, learn that it is not only healthy, but does contain all the essentials to fill the needs. 

Here are 13 super nutritious food that can be consumed to improve the overall health of mother and infant. 

Dairy products

When one does conceive, it becomes necessary that extra calcium and protein are consumed to meet the needs. Not only does it help to fulfill the deficiency of calcium but does have the ability to improve vitamins, magnesium, and zinc. If one does become lactose intolerant, ensure you do consume and tolerate yogurt. One can consider making a smoothie or some other consumable that helps to improve the requirements in the body. 


Smoked whole wheat bagel, teriyaki grilled salmon is something always on the list to fill the necessities of omega-3 fatty acids.

To fill the requirements of omega-3 one need to look into that the consumption of seafood is the best option. The consumption of this element helps to build the brain and eyes of the baby.  Also, while designing your plate, look into that the seafood that is rich in mercury is avoided to avoid complications. 

Lean meat and proteins

Intaking ample of protein is necessary, but one of the reliable sources that can be chosen is lean beef, pork, and chicken. Those food items consist of iron, vitamin B, and choline, which are must needed by a woman’s body during gestation. Besides, it fills the need for iron to pump the hemoglobin in the body. 

Whole grain

Refined food doesn’t consist anything that benefits your body. Hence, consuming whole grains that are packed with vitamins, fiber and calcium are necessary. The food consumables such as wheat berries, brown rice, quinoa, and oats. Often those consumables aid to fill the needs of fiber, magnesium, and Vitamin B. 

Fish liver oil

Cod liver or fish liver oil too is rich in omega-3 fatty acids. It is beneficial for fetal development and aids to prevent preterm delivery and other development. Those consumables are rich in Vitamin D and filling the deficiency is possible with the help of the right consumption. The serving should be taken care of properly as excessive consumption is likely to trigger other effects. 


Well, staying hydrated is one of the most essential needs that should never be ignored. When it comes to consuming water, the need for consumption increases by 45%. Women who are pregnant can experience the signs and symptoms such as headaches, bad mood, reduced memory, and tiredness as an indication of dehydration. Ensuring enough fluids enter your body is a must. This ensures the problems such as constipation and the risk of urinary tract infection are managed well. If you are bored of consuming only water, other fluids such as juices or shakes too can be included.