Pregnancy Grocery List: What to Eat and What to Avoid During Pregnancy

It’s always important for everyone to eat a nutritious and well-balanced diet, especially during pregnancy. If you’re expecting, you may be wondering how to make the most of your pregnancy grocery list for the health of you and your baby. Keep reading this article to learn how to create a healthy pregnancy grocery list. [Read: 30 Best Foods to Increase Breast Milk]

Why the right & nutritious diet is important during pregnancy

One of the most important things a pregnant woman can do to help the growth and development of their baby is to eat a healthy and balanced diet. A proper diet during pregnancy may help prevent the following complications:

  • Gaining unneeded weight
  • Infections and anaemia
  • Gestational diabetes
  • Poor healing of wounds
  • Cesarean section
  • Preterm delivery
  • Low birth weight

During pregnancy, you need more nutrients and calories to support the development healthy fetus. Pregnant women need to takes around 300 extra calories per day to support a pregnancy and the source of those calories matters a lot.
When preparing your pregnancy grocery shopping list look for foods that you need to have:

  • refined carbohydrates
  • High omega-3 polyunsaturated fats (PUFA)
  • Low saturated fats and trans fats
  • High protein
  • Low sugar

A pregnancy grocery list should include foods that contain the nutrients that are essential for the healthy development of fetal:

  • Calcium is necessary for the healthy development and growth of the fetus, especially of bones and teeth.
  • Folic acid is an essential nutrient that helps decrease the risk of neural tube defects such as spina bifida and anencephaly.
  • Iron is necessary for a normal blood supply. It can also help in preventing the occurrence of anaemia due to pregnancy in the mother.

Many women take iron and folic acid supplements during pregnancy. It is important to discuss the need for folate and iron supplements with your healthcare professional.
It’s necessary to drink lots of fluids during pregnancy and avoid sugary and caffeinated beverages.[Read: 7 Best Foods to Boost Immunity During Pregnancy]

Essential pregnancy grocery list: what to buy

These are the caloric recommendations for pregnant women with a healthy BMI:

  • Approximately 1,800 calories daily during the first trimester
  • Approximately 2,200 calories daily during the second trimester
  • Approximately 2,400 calories daily during the third trimester

The following foods are great to include on your pregnancy grocery list:
Fruits and vegetables: Fruits are a rich source of vitamins C and A, fibre, and potassium. Vegetables are rich in vitamins C and A, iron, magnesium, and folic acid. Fresh, dried, canned, and frozen fruits. And 100-per cent fruit juice (without added sugar) are all a great idea to get these nutrients. Similarly, vegetables may be cooked or raw, frozen canned, or dried.
Eating at least four to five servings of vegetables and three to four servings of fruits per day should be enough to meet the daily essential nutritional requirements that you need. A minimum of two servings of leafy green veggies per day should be optimal. Melons, berries, and citrus fruits are all great sources of vitamin C.
Some of the fruits that you may need to include on your pregnancy diet grocery list are:

  • Avocados
  • Cantaloupe
  • Apricots
  • Blueberries, blackberries
  • Strawberries and raspberries
  • Grapes
  • Grapefruit
  • Cherries
  • Guava
  • Papaya
  • Mango
  • Kiwi
  • Tangerines
  • Pineapple
  • Pears
  • Persimmons
  • Watermelon

These are some vegetables that are great to include in your pregnancy grocery list:

  • Asparagus
  • Bell peppers
  • Beets
  • Green peas
  • Parsley
  • Broccoli
  • Endives
  • Summer squash
  • Tomatoes
  • Sweet potatoes
  • Winter squash

Dairy products: Dairy products are rich in protein, calcium and phosphorus. If you want to lower your cholesterol level, choose nonfat dairy for your pregnancy diet grocery list. You need to aim for three servings of dairy products per day. Great dairy options for a pregnancy grocery list are milk, yoghurt, hard cheeses, and kefir.
Whole grains: Foods items like cereal, bread, brown rice, and pasta are great sources of carbohydrates, which provide the energy needed to support the healthy growth and development of your baby. Fortified and whole-grain products are also rich in iron and folic acid. Nine to 11 servings of carbohydrate-rich foods per day is an optimal amount during pregnancy.
These are some whole-grain foods that you need to add to your healthy pregnancy grocery list:

  • Oatmeal
  • Whole wheat bread and pasta
  • Quinoa
  • Brown rice
  • Barley
  • Whole wheat tortillas

Proteins: Meat, seafood, poultry, peas and beans, eggs, nuts, seeds, soy tofu, tempeh, and edamame are great sources of protein. You need to eat at least three servings of protein per day which provide B complex vitamins, zinc, and iron.
Good sources of protein for pregnancy grocery shopping list:

  • Turkey (fresh, not deli)
  • Organic chicken
  • Pork
  • Lean beef
  • Lamb
  • Liver
  • Veal
  • Wild salmon
  • Tilapia
  • Shrimp
  • Cod
  • Soy milk
  • Eggs
  • Shellfish

Vegetarian protein options include:

  • Walnuts
  • Tempeh
  • Tofu
  • Almonds
  • Flaxseed
  • Pumpkin seeds
  • Olive oil
  • Sunflower seeds

Oils and fats: Fats help with fetal brain development and also provide energy for development and growth in the long term. The oils and fats on your pregnancy grocery shopping list should be from plant sources. You need to limit your intake of solid fats. Solid fats come from animal food sources and are they are usually present in processed foods. [Read: 21 Foods and Beverage that Avoid to Eat During Pregnancy]

Pregnancy grocery list: what to avoid

These are good things to leave off your pregnancy grocery shopping list:

  • Fish that have high levels of mercury like shark, swordfish, orange roughy, king mackerel, tilefish, or Marin
  • Juices that added with sweeteners or sugar
  • Unpasteurized milk along with food products made from unpasteurized milk
  • Refrigerated meat spreads and pate
  • Hot dogs, cold cuts, and luncheon meats
  • Meat, eggs and seafood that are raw or undercooked
  • Smoked seafood

A final note about making a healthy pregnancy grocery shopping list

Every pregnant woman must eat a well-balanced and nutritious diet during pregnancy. Include dairy products, proteins, fruits, oils, complex carbohydrates, vegetables, and fats on your pregnancy grocery list. It’s also a good idea to consult with your doctor about prenatal supplements to make sure you get enough iron, folic acid, and other essential nutrients.

All Aout Third Trimester

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