Last updated on June 13th, 2021

Every pregnant woman should follow a healthy and balanced diet, especially during pregnancy, but many doctors recommend taking vitamins and nutritional supplements. Even if an imbalance occurs in your diet, you can compensate for it with these vitamins and nutritional supplements. You should take care of what you eat during pregnancy and know how to deal with food cravings and aversions during pregnancy.

Vitamins and Supplements

Folic Acid

Folic acid  is important to prevent some birth defects that can occur to the nervous system and affect the fetus’s brain and spinal cord. It is preferable to use it before the occurrence of pregnancy and continues until the end of the first trimester of pregnancy, and its dose should not be less than 0,4 Mg daily.

pregnancy nutrients

And there are special cases that require an increase in Folic acid dose, 

  • a pregnant woman who has a child who has birth defects in the nervous system. 
  • a pregnant woman in her second pregnancy, she must increase the dose used
  • a pregnant woman who takes antiepileptic drugs
  • a pregnant woman in more than one fetus.


 It is useful for pregnant women and the fetus, as the child needs calcium to build his bones. Suppose the mother does not take enough external calcium. In that case, the fetus will take what it needs from her bones, so vitamin calcium helps prevent the mother’s bone density loss, which can cause dangerous health problems in the future, such as osteoporosis.


 It is very important for the mother and the fetus. It helps the growth of muscles and prevents anemia in the mother, which decreases the number of red blood cells that carry and deliver oxygen to all cells of the mother’s body and the fetus. Iron deficiency can cause serious problems. Also, iron reduces One of the risks of premature birth is the child’s low birth weight.

Omega 3

 helps support the growth of the fetus’s brain and eyes, and the mother should take at least 200 mg daily.

pregnancy vitamins

 Some doctors recommend taking a multivitamin that contains many vitamins and minerals, such as

  1. Folic acid: no less than 0,4 Mg.
  2. Vitamin D: 400 international units.
  3. Calcium: 200 to 300 mg.
  4. Vitamin C: 70 mg.
  5. Thiamin: 3 mg.
  6. Vitamin B: 2 mg.
  7. Niacin: 20 mg.
  8. Vitamin B12: 6 micrograms.
  9. Vitamin E: 10 mg.
  10. Zinc: 15 mg. Iron: 17 mg.

Some vitamins can cause nausea, especially in the first three months of pregnancy, so you must refer to the doctor, and he will decide for you what you need as an alternative.

  Finally, Most of the vitamins for pregnancy are fixed, as the needs are often the same, but some cases differ according to the mother’s health. Sometimes the doctor prescribes a mother what he does not prescribe for others, so as advice, review your doctor, and he determines what you need.

Pregnancy Food Chart (Month By Month)

Did you know that the way you eat throughout pregnancy can boost your baby’s IQ, reduce future illnesses, make labor easier and less painful, and help you recover faster after birth?

Here we state the pregnancy food chart which includes the most ingredients your body needs monthly.


pregnancy food chart

1 Month Pregnant

Eat foods rich in folate, such as green leafy vegetables (spinach, watercress, and parsley), whole grains, and legumes (lentils, beans, and meat).

2 Months Pregnant

  • Ginger: Ginger has been shown to provide the same nausea relief as anti-nausea medications.
  • Eat foods rich in vitamin E:  This study has shown a link between low vitamin E and an increased risk of miscarriage.

Some good sources of vitamin E :

  1. Raw almonds
  2. Avocado
  3. Olive oil
  4. Hazelnuts
  5. Yolk

3 Months Pregnant

Have at least 10 glasses of water a day, in addition to fruits and vegetables that are full of fluids to keep you and your baby hydrated. 

4 Months Pregnant

  • Eat iron-rich foods, such as green leafy vegetables and legumes, with every meal, along with a source of vitamin C, such as lemon.
  • Eat high-quality proteins such as eggs and organic (organic / grass-fed meats where possible).

5 Months Pregnant

  • Eat foods rich in calcium because it is essential for developing the teeth and bones of the fetus and the healthy growth of the heart, nerves, and muscles. Some good calcium sources include small bonefish such as sardines, almonds, leafy greens, and dairy.
  • Take vitamin C: Your body does not store vitamin C, so it is important to have daily food sources such as broccoli, oranges, and tomatoes.


pregnancy good foods - Vitamin C

6 Months Pregnant

Eat whole grains, fruits, vegetables, and legumes to prevent constipation. 

7 Months Pregnant

  • Eat foods rich in protein. Most women need about 80 grams (2.8 ounces) of protein daily for a healthy pregnancy and eating this amount of protein every day has been linked to a reduced risk of morning sickness and other complications.
  • Low-protein diets can increase a child’s chances of developing high blood pressure later in life, so you must eat enough high-quality protein.

8 Months Pregnant

  • Eat foods rich in omega-3 fatty acids, such as salmon, nuts, and flaxseeds. Omega-3s help the fetus’ brain grow and develop during the last trimester of pregnancy.
  • Eat cherry fruit; it helps with restful sleep. Try drinking one cup of unsweetened cherry juice before bed to improve your sleep.

9 Months Pregnant

  • Eat garlic: Eating garlic during the last prenatal month has been associated with a reduced risk of preterm labor.
  • Eat raisins:  Eating about 2 handfuls of dried raisins per week is associated with a reduced chance of premature labor. 


Pregnancy foods

Tips for The 3 Trimesters

Here are some tips to help you understand what you are doing during the months of pregnancy and how to follow a healthy diet:

Nutrition Tips For the First Trimester

You are not expected to gain any weight during this period, and your daily meals should include a variety of the main food groups, i.e., “fruits and vegetables, proteins, starches, and dairy products.”

The first months of pregnancy are accompanied by symptoms such as fatigue, vomiting, and loss of appetite, and you can overcome them by following the following:

? Divide your meals into 4 or 5 snacks.

? Eat foods that are easy to digest and low in fat, such as toast, fruits, vegetables, lean meats, chicken, fish, milk, and dairy products.

? Drink enough fluids, especially water and fresh juices, to replace the body fluids lost during vomiting. 

Nutrition Tips For the second Trimester

A pregnant always suffers from morning sickness and loss of appetite in the first three months. Still, the situation changes once the fourth prenatal month begins. The pregnant woman begins to regain her appetite again, so you must choose the appropriate foods necessary for the fetus’s development and maintain the mother’s health.

At the beginning of the seventh month, psychological preparations for childbirth begin. During this stage, you must follow all nutrition tips that will help you in the coming months to relieve the feeling of burning, bloating, and constipation due to the increase in the fetus’s size. You can follow the following system:

  • The breakfast

This meal should include a cup of milk, a piece of whole wheat bread, an egg, a piece of low-fat cheese or cottage cheese, and you can add vegetables.

  • The lunch

Slices of chicken, fish, or grilled meat, taking care to cook meat well, or a plate of legumes such as beans or chickpeas and a plate of salad, as well as a type of starch, whether bread, rice, or pasta.

  • The Dinner

you can have a cup of yogurt with two fruits, or a cup of milk with 3 dates, or a cheese sandwich or a plate of lentil soup.

  • snacks

You can eat snacks throughout the day, such as nuts, fruits, and vegetables, which are the healthiest snacks throughout pregnancy, with the need to stay away from unhealthy meals such as french fries and sweets that contain artificial colors.


Pregnancy healthy foods


Nutrition Tips For The Third Trimester

Each prenatal stage has its requirements, and certainly, upon reaching the last months of pregnancy. You must take care of proper nutrition during the remainder of the pregnancy days to reduce the symptoms that you may feel during that stage and to ensure continuous breastfeeding in the post-pregnancy period.

At this stage, you have to increase calcium sources such as milk and its derivatives to maintain your bones’ health and form the milk necessary for breastfeeding your child. Also, you should reduce fatty and fried foods so that your body weight does not increase because of fat and so that you do not feel heartburn.

More Pregnancy Diet Tips

  • Drink plenty of fluids and limit sodium sources found in salt, canned foods, sauces, and pickles. So, you can get rid of the bloating feeling you may feel during these months more than at any other time.
  • Eat plenty of fiber, found in fresh vegetables and fruits, and whole grains, to avoid constipation.
  • Do not overfill your stomach to the point of feeling bloated, divide your food into snacks, and do not leave yourself without food for a long time, and avoid foods that may cause heartburn, such as fried and fatty foods.
  • Stay away from any foods that make you feel tired or upset, such as foods that cause you to be constipated and bloated.
  • To avoid anemia while childbirth, you should : 
      1. Eat more meat, poultry, and iron-rich foods such as lentils, beans, and beans, and leafy greens such as spinach.
      2. Have sources of vitamin C such as lemon, orange, and green pepper, to increase the body’s iron absorption.
      3. Take vitamin tablets and the minerals which your doctor recommends, especially iron tablets if he has prescribed them for you.

Essential Snacks For Pregnant Women

Here are some snacks that increase a pregnant woman’s appetite, especially in the first months of pregnancy.

pregnancy snacks


  1. Dairy products: Make sure to eat 1 cup of yogurt and 2 to 3 cups of milk daily to supply your body with the necessary calcium during the first trimester.
  2. Nuts: Eating a small number of unsalted nuts daily will help you supply your body with the necessary protein and minerals such as magnesium and zinc. Eat cashews, almonds, hazelnuts, and peanuts, but avoid such foods if you suffer from severe acidity, and you can add a spoonful of honey to it or add any of them to a cup of warm milk.
  3. Toasted slices of bread: You can make them at home by simply cutting brown or white toast in small pieces and putting them a little in the oven to be roasted with salts of cumin and thyme, eat them for breakfast to reduce the feeling of nausea and vomiting.
  4. Fruit salad: All fruits without exception are useful during pregnancy, especially fruits rich in vitamin “C” and potassium, such as strawberries, bananas, oranges, guavas, pomegranates, and apples.
  5. Leafy greens: green leafy vegetables that are rich in fiber such as lettuce, watercress, and broccoli are easy to digest and work as a natural laxative, moisturizing your body and skin and preventing you from dehydration.
  6. Popcorn: You can eat popcorn instead of eating salty foods.
  7. Roast Potato: Our oven-roasted potato slices are rich in wonderful nutrients, make for a quick and light snack.
  8. Vegetable salad: with lemon and olive oil, eat a plate of salad daily by adding olive oil and half the juice of a lemon; it protects you from fatigue, anemia, and dehydration.

The Most Important Fruits For Pregnant Women

Fruits contain many nutrients essential to the health of a pregnant woman and her fetus during pregnancy, Such as : 

  • Folic acid, which plays a significant role in preventing neural tube defects.
  • Vitamin C, which is essential for strengthening immunity, bone and teeth growth, and blood sugar control.


Pregnancy fruits

Here are fruits that increase a pregnant woman’s appetite :

  1. Bananas: Bananas are one of the richest fruits with beneficial mineral elements for pregnant women, such as iron, potassium, and protein, which make them one of the best fruits for the mother and the fetus during pregnancy. It is also the best treatment for common health problems during pregnancy. It can calm the stomach – due to its high fiber level – and reduce morning sickness and vomiting, and constipation that a pregnant woman is exposed to.
  2. Grapes: Grapes are one of the richest types of fruits with antioxidants that work to enhance the uterine placenta’s efficiency. They help in the formation of fetal tissues and bones and prevent fluid retention that the mother may be exposed to during pregnancy. Also, they contain nutrients needed for a healthy fetus, such as vitamin C, potassium, and calcium.
  3. Avocados: Avocados contain high levels of iron, essential for the health of pregnant women to raise the level of hemoglobin in the blood to protect against anemia, and it also contains crucial folic acid to protect the fetus from the risk of birth defects. Avocado also contains vitamin B of various kinds. It helps the body get rid of toxins, so it also works as a natural diuretic. It also contains high levels of essential minerals for the body, such as phosphorus, sodium, and magnesium.
  4. Orange: Orange contains many mineral elements that are important for a pregnant woman’s health because they have high calcium and iron levels that work to raise the body’s immunity. In addition to being one of the richest sources of vitamin C necessary for the fetus’s development. It also eliminates constipation that you may experience because it contains an adequate amount of natural fibers.
  5. Apple: Apple is a rich source of vitamins A and C . it contains a huge amount of natural fibers that improve digestion and get rid of constipation during pregnancy. It also strengthens the fetus’s immune system and builds bone cells because they contain calcium and zinc, and vitamin A.
  6. Mango: Mango is one of the best pregnancy foods that you can eat. It contains vitamin A, which is responsible for the growth of the internal organs of the fetus. But you must eat it in appropriate quantities because it contains high salt levels that may harm your health.

The Best Drinks For Pregnant Women

Pregnancy drinks


  1. Milk is one of the most important drinks for pregnant women. Also, any drink based on milk, such as milkshakes with chocolate or fruits or yogurt with fruits, is recommended.
  2. Fruit water flowing from inside the fruit, such as the water in melon and coconut, as this natural water is beneficial because it is rich in many vitamins.
  3. Ginger: It is recommended for pregnant women to eat this charming drink, especially as it has great effectiveness in reducing symptoms of fever and morning sickness in the first three months of pregnancy, and it also contributes to facilitating the digestion process and relieving stomach problems, and it is recommended to drink two cups of it daily, provided that the amount of ginger in One cup per ¼ teaspoon, and you can use white honey to sweeten it, and it is very important to consult your doctor first before consuming it, to decide whether or not to take it according to your health condition.
  4. Mulberry leaves: The mulberry leaf drink is characterized by its high content of calcium and magnesium. Thus it works to prepare the uterus for the birth process and protect the pregnant woman from the occurrence of postpartum hemorrhage. It is recommended to drink a cup of mulberry leaf drink daily starting from the twenty-fourth week. There is no harm if you want to take it throughout your pregnancy.
  5. Peppermint: Peppermint relaxes the stomach muscles. Then it is recommended during the first months of pregnancy, primarily as it relieves the symptoms of nausea and vomiting that happen during these early months.
  6. Water is the most important and best liquid that you should drink at all times and frequently during pregnancy, so your average water intake should not be less than 8 cups per day.

Water for pregnancy

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