The 9 Best Foods to Eat During Pregnancy

Waseem Jalal

Proper nutrition is important for both mom and baby during pregnancy. These 9 foods promote healthy growth and development for you and your child during this exciting time, including nutrient-rich leafy greens and protein-rich eggs. There’s no need to worry about what food is good for confinement when these delicious options nourish your body and satisfy your cravings.

What Nutrients Are Necessary During Pregnancy?

What food is good for confinement, should include whole foods rich in protein, healthy fats, iron, calcium, folate/folic acid, vitamin C, magnesium, and omega-3 fatty acids.

  1. For high-quality protein, choose lean meat, poultry, low-mercury fish, beans, and lentils.
  1. For red blood cell production and proper fetal development, consider beef liver (in moderation), spinach, and legumes.
  1. Milk products, kale, and almonds are excellent sources of calcium for both mother and child.
  1. Prioritize leafy greens, such as spinach and broccoli, and consider folic acid supplements before conception to reduce birth defects.
  1. Citrus fruits, such as oranges and kiwis, are rich in vitamin C, which aids iron absorption and collagen production.
  1. Nuts, seeds, and dark chocolate are good sources of magnesium, which is good for bone health, energy production, and muscle function.
  1. Breast milk contains omega-3 fatty acids, which are found in salmon, tuna, and flaxseed oils.

Both you and your baby will benefit from consuming these essential nutrients during pregnancy.

The 9 Best Foods to Eat During Pregnancy

A pregnant woman needs to know what food is good for confinement and  proper nutrition, as nutrients can help support the growth and development of the fetus while also keeping her healthy. Here are nine of the best foods to eat during pregnancy.

Protein Sources

Protein plays a vital role in your baby’s growth during pregnancy, building and repairing tissues, and producing enzymes and hormones. Pregnant women need around 75 grams daily, and there are delicious protein sources to include in your diet. Lean meats like chicken, turkey, beef, or pork offer high-quality protein with low fat. 

Fish, such as salmon, trout, or cod (low in mercury), is another excellent option. For vegetarians or vegans, consider plant-based sources like beans, lentils, and tofu, while nuts and seeds also provide good protein. Opt for lean sources to control calories while meeting essential nutrient needs. If you have concerns, consult a healthcare professional for personalized advice.

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Healthy Fats for Pregnant Women

Healthy fats play a crucial role in fetal development during pregnancy. Omega-3 fatty acids from fatty fish support brain and eye growth. Avocadoes provide energy and improve blood cholesterol levels. 

Nuts and seeds offer polyunsaturated fats, reducing the risk of premature birth. Opt for olive or coconut oil instead of butter for unsaturated fats. Including these fats in your diet promotes proper growth and overall health for you and your baby.

Iron Rich Foods

A pregnant woman needs more iron to support her growing fetus and maintain oxygen levels during pregnancy. Include these iron-rich foods in your diet:

  • Red meat (beef, pork, lamb) provides easily absorbable heme iron.
  • Poultry (chicken, turkey) is also a good source of heme iron.
  • Fish (salmon, tuna, shellfish) contains non-heme iron and omega-3 for fetal brain development.
  • Plant-based sources (lentils, beans, spinach, tofu) have non-heme iron, needing vitamin C for absorption.
  • Consider iron-fortified breakfast cereals as a supplement if needed.

Caution: Excess iron can cause constipation, so consult your healthcare provider before taking supplements or increasing iron-rich foods.

Calcium Rich Foods

What food is good for confinement, calcium helps build strong bones and teeth for the fetus as well as supporting nerve, muscle, and heart function. Pregnant women need 1,000 mg of calcium per day.  Calcium can be found in dairy products such as milk, cheese, and yogurt. 

Leafy greens such as spinach and kale also contain calcium. Among the non-dairy options are fortified cereals, calcium sulfate tofu, almonds, sesame seeds, and salmon with edible bones. During pregnancy, you should consume a wide variety of calcium-rich foods to ensure adequate calcium intake.

Folate/Folic Acid Rich Foods

What food is good for confinement, folate (or folic acid) is important for neural tube development, preventing birth defects. Among the best sources of folate are leafy green vegetables such as spinach, kale, and broccoli. 

  1. One cup of cooked spinach provides over half the recommended daily intake for pregnant women.
  1. One cup of cooked lentils contains 358 micrograms of folate, as do chickpeas, black beans, and kidney beans. 
  1. One medium orange contains about 50 micrograms of folic acid and vitamin C. Citrus fruits like oranges and grapefruit are also rich in vitamin C. 
  1. Half an avocado contains approximately 80 mcg, making it an easy source to incorporate into your diet. 
  1. Fortified cereals provide 400 mcg per serving, so you can boost your intake. 
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Whenever possible, choose raw vegetables since cooking methods can affect folate levels.

Vitamin C Rich Foods

Vitamin C is crucial for pregnant women as it plays a vital role in the baby’s bone, skin, and connective tissue development. It boosts the immune system and aids iron absorption. Adding oranges, grapefruits, kiwis, strawberries, pineapples, and mangoes to smoothies or salads is a great way to obtain vitamin C.

Vitamin C is also found in vegetables like broccoli, red peppers, Brussels sprouts, and tomatoes. Eat them raw or cooked in salads and sandwiches. Consider prenatal vitamins with vitamin C supplementation to ensure adequate intake.

During pregnancy, avoid excessive vitamin C supplements to avoid stomach cramps and diarrhea. Consult your healthcare provider before starting any new supplement regimen.

Magnesium Rich Foods

An essential mineral, magnesium maintains healthy muscle and nerve function, regulates blood sugar levels, and supports bone health during pregnancy. Spinach, kale, and collard greens are excellent sources of magnesium, along with folate and vitamin C. Magnesium is also found in nuts and seeds such as almonds, cashews, pumpkin seeds, and sunflower seeds.

Pregnant women looking to increase their magnesium intake should choose whole grains like brown rice and quinoa, which provide both fiber and magnesium. Aside from the foods mentioned, legumes like beans and lentils, as well as fruits like avocados and bananas, as well as nutrient-rich yogurt and milk, provide plenty of dietary factors and this essential element.

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Omega 3 Fatty Acids Rich Foods

The omega-3 fatty acids play an essential role in promoting healthy pregnancy, reducing inflammation, and potentially lowering the risk of preterm birth, gestational diabetes, and preeclampsia. Salmon, sardines, and tuna are excellent sources of omega-3s, while chia seeds, flaxseed oil, walnuts, and soybeans are also excellent sources.

Avoid certain fish with high mercury content (shark, swordfish, king mackerel) during pregnancy.

Consult your healthcare provider before starting any new supplements during pregnancy if you are struggling to get enough omega-3s from food. You and your baby will receive the essential nutrients for a healthy pregnancy when you consume omega-3-rich foods daily.

Chicken Essence

As a popular traditional remedy for postpartum confinement, new mothers in Asian countries like China and Malaysia consume chicken essence, also known as chicken soup or chicken broth. It boosts energy levels and strengthens the immune system, which can be weakened during pregnancy and childbirth, thanks to its high protein content, collagen, amino acids, and other essential nutrients. In addition, chicken essence provides essential nutrients for healthy milk production in nursing mothers. 

The high concentration of amino acids in chicken essence has a calming effect on both the mind and the body during confinement. Chicken essence can enhance your postpartum recovery while providing much-needed nutrition.


What food is good for confinement, prioritize your health by eating nutritious foods to support both you and your baby. The nine mentioned foods provide essential nutrients for pregnant women, including protein, calcium, iron, folate, vitamin C, magnesium, and omega-3 fatty acids. Pregnancy experiences vary, so consult with your healthcare provider or dietitian before significant dietary changes.

Follow confinement rules while ensuring proper nutrition. Enjoy these delicious foods during pregnancy, knowing what food is good for confinement and they promote your baby’s overall development!

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