pregnant woman nutrition

What Pregnant Women Should Eat

A pregnant woman needs a diet full of nutrients and energy to promote the proper growth of the child, so a healthy pregnancy requires a balanced and nutritious diet, and this results from the right balance between proteins, carbohydrates, and fats, and the consumption of a wide range of vegetables and fruits, and some special diets are affected women with moral or religious beliefs or pathological conditions; Therefore, you should consult a doctor about the pregnant woman nutrition

Pregnant Woman Diet in the fourth month

The nutrition of the pregnant woman includes balancing the intake of nutrients, and among the foods necessary for the pregnant woman during the stages of pregnancy and not only during the fourth month are the following:

Iron-rich foods: The pregnant woman should eat iron-rich foods to provide the body's need for iron, which is available in the following foods: meat, fish, tofu, soybeans, liver, and whole grains; For example: brown rice, nuts, seeds, and dark green leafy vegetables; Such as: kale, spinach, dried fruits, and eggs.


Foods rich in fiber: the hormone progesterone slows down the digestion process of a pregnant woman in the fourth month; This is due to the growth of the size of the uterus, and this causes constipation, and to prevent constipation and stimulate bowel movement;

You should eat foods rich in fiber - such as whole grains -; Such as: oatmeal, bran, barley, and nuts; Such as: almonds, pistachios, and seeds; Such as: flax seeds, chia, and vegetables; Such as: sweet corn, Brussels, broccoli, artichokes, green peas, and fruits; Such as: berries, figs, apples, bananas, and pears.


Calcium-rich foods: as it is one of the necessary elements for the development of children's bones, and foods rich in it are milk, turnip, yogurt, cheese, sardines, watercress, broccoli, almonds, and okra.

Foods rich in zinc and vitamin C: where zinc is one of the essential elements for building proteins, boosting nerve health, and the immune system. Among the most important zinc-rich foods are oysters, lamb, beef, spinach, wheat, mushrooms, squash, pumpkin seeds, nuts, and chicken.

Also, this vitamin is one of the vitamins necessary for the absorption of iron in the body, and is available in green peppers, red peppers, tomatoes, sweet potatoes, cauliflower, Brussels sprouts, cauliflower, cabbage, and leafy vegetables.

Foods rich in omega-3 fatty acids: their importance in promoting the development of the fetus’s eyes and brain, while their benefit is in promoting the health of the heart, reproductive system, skin, hair, and bone growth, and these acids are available in foods rich in vegetable oils, salmon, sardines, soybeans, nuts; Such as: walnuts, almonds, chia seeds, and flax.


Fruits and vegetables: A pregnant woman should eat at least five types of vegetables and fruits a day, fresh produce has the highest level of nutrients, and some raw vegetables should be eaten in the form of salad, and fresh fruits are healthier than fruit juices.

Proteins and carbohydrates: Proteins are the building blocks of muscles, tissues, and DNA, while carbohydrates are the source of energy for the body. Therefore, it is preferable to include an adequate amount of proteins and starchy carbohydrates in the diet of the pregnant woman.

Proteins are available in legumes, lentils, nuts, seeds, meat, chicken, and soybeans, while carbohydrates are found in potatoes, rice, pasta, and bread.

Foods rich in folic acid: The body of a pregnant woman needs an additional amount of blood during pregnancy. Research results have shown that 70% of neural tube defects are prevented by the use of folic acid, which is available in lentils, green leafy vegetables, nuts, and beans.


Foods rich in vitamin D: it is indicated that it is one of the vitamins necessary for the absorption of calcium in the bones, and is useful in the development of the child’s bones and teeth, in addition to its role in maintaining healthy eyesight and skin.

Calcium is available in milk and fatty fish - such as salmon. exposure to sunlight

Daily Needs Of Pregnant Women

The body of a pregnant woman needs all the nutrients every day:

Protein: at least 75 grams per day. 

Whole grains: three or more servings.

Fruits and vegetables: four or five servings each day.

Dairy products or foods rich in calcium: Four servings. Pregnant women should make sure to take the following:

  • Eat foods with essential fats.
  • Limit your intake of foods rich in fat, sugar, and sodium.
  • Take prenatal vitamins.