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10 Nutrition Tips for Pregnant Women

During your pregnancy, you’re eating for two. That means you need to eat more, and you need to eat better. As a result, your diet may need a little tweaking. Fortunately, eating healthy is easy. Here are some great tips for preparing healthy meals during pregnancy.

Plan Ahead

Let’s say you love going out to get take-out. You have a favorite food that you order every week and have it delivered. While you love this food, it isn’t exactly the healthiest thing for you or your growing baby. What if you could have the same food delivered at home, but make it healthier? There are a few simple things you can do to make take-out healthier.

Order your favorite foods from the menu, but ask the restaurant to make healthy substitutions. For example, Instead of going with fries as a side dish, go for a salad. Or you can ask the restaurant to hold the sauce if they offer it. This way, you can make the food healthier, without changing its flavor. With simple adjustments, you will ultimately have a healthier meal, and won’t have to worry about how unhealthy the food was.

Make Breakfast the Entree

Breakfast is important for your baby’s development, so make it the main event. Choose healthy breakfast options that give you energy throughout the day. Nutritionists recommend eating a healthy breakfast because this will help you to focus and concentrate better throughout the day. In addition, eating breakfast can help you to avoid cravings later in the day.

Choose Healthy Snacks

In between meals, try to choose healthy snack options that don’t offer empty calories. You may not want to give up eating chips, cookies, and other snacks, but you can make them healthier. 

Rotate Foods

Eat a wide variety of foods, so that you get all of the nutrients that you need. If you love to eat the same foods over and over again, rotating different foods through your diet can be a great idea. For example, if you love to eat rice and beans, try eating different vegetables and legumes each week. Rotating these foods can help you to eat a wider variety of foods that are healthier.

Don’t Worry About Portions

Don’t worry about portions. If you are eating healthy, you will get all of the nutrition that you need. In addition, your growing baby needs lots of calories while they’re growing.

Eat More Fish

You may be worried that eating fish during pregnancy may be too rich for you, but trust us, this will taste great! Try to select fatty fish (salmon, sardines, herring, tuna, mackerel and albacore) instead of white fish (sharks, swordfish, king mackerel, and bluefish). These fatty fish are high in omega-3 fatty acids, which are great for your pregnancy, and your baby. 

Stay Hydrated

Drink plenty of water to stay hydrated, especially during the summer months when temperatures are high. Water helps you to feel full and reduces the amount of food you’ll eat at each meal. In addition, water helps pregnant women to stay hydrated, which is especially important for those who are overweight.

Read Labels

Always read the nutrition labels before you buy something. Many food products do not list the number of calories, fat, sugar, or sodium. These labels are important so that you don’t accidentally eat too much unhealthy food.

Eat Balanced Meals

Finally, it is important to eat balanced meals and snacks throughout the day. This helps to keep your energy levels up, while also providing your body with the nutrients it needs.


Maintaining a nutritious diet during pregnancy is important. There are plenty of healthy foods that you can eat during pregnancy that will help to make you feel better, while also providing your baby with the nutrients they need. If you follow these tips, you will be on the right track towards eating well and staying healthy during pregnancy!


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