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What Do You Eat While Pregnant? Diet in Pregnancy

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

15-must-eat-foods-to-eat-when-pregnant

About Pregnancy And Diet Of A Pregnant Woman

Pregnancy is the time when a lot of changes, both emotional and physiological, take place in the mother to be. She has to eat both for her increased requirements and that of the growing fetus as also for the lactation that will follow later.

This does not mean that she has simply to increase the quantity of food eaten. Though the quantity of food has to be increased correspondingly it has to be seen that the food that is eaten is much higher in overall nutrients as well as certain critical nutrients. These are especially needed at this stage and are necessary for the mom to be so that the growing fetus can draw its requirement from the mother.

Want to know what do you eat while pregnant? Below are some ideas for the diet of a pregnant woman.

Eating a balanced diet is a prerequisite no doubt but at the same time, it has to be ensured that it provides increased levels of calories, protein, vitamins and minerals too. It has to be ensured that considerable fat is stored for the increasing requirements of the growing fetus, the soon to follow lactation and other requirements if need be.

A weight gain of 10 - 15 kgs during pregnancy is desirable for a woman of normal weight.

This hub will also answer some questions like :

  • What do you eat while pregnant?
  • What foods should a pregnant woman avoid?
  • Fruits to eat during pregnancy?
  • What vitamins should pregnant women take?
  • Herbs to avoid during pregnancy?
  • Herbs considered safe during pregnancy?

Given below is a list of some must-have foods to eat when pregnant. The wonderful thing is that these foods are available year-round and can be prepared easily and quickly.

What Are The Increased Requirements During Pregnancy

Pregnant women need to increase fat, protein, vitamins, minerals, fibre and water consumption.

  • Protein

An extra 15 grams of protein every day, over and above the daily requirement for women, is needed. This can be met from sources like nuts, milk, whole grains, pulses, eggs and cheese.

  • Fats

Though the fetal organs are rich in fat stores, the essential fatty acids have to be supplied on a daily basis. This is very important.

  • Vitamins

Vitamins A to maintain cells and vision, Vitamin D for calcium absorption and metabolism, Vitamin E to prevent chances of abortion, Vitamin K to prevent bleeding and haemorrhages, Folic acid to prevent anaemia, to aid in normal growth and prevent birth defects in the fetus.

  • Minerals

A good supply of calcium, phosphorus, iron, zinc, iodine is to be ensured to help in the normal growth of the fetus and ensure a complication-free pregnancy.

  • Fibre

Constipation is a common condition in pregnancy. Hence fibre-rich foods like whole grains, whole legumes, vegetables and fruits with the skin should be consumed to ensure enough fibre intake.

  • Water

The importance of enough water cannot be overemphasized in pregnancy. It is needed to ensure proper hydration of the body, prevent constipation, piles and fissures, swelling of the feet and ankles, and to remove toxins from the body.

15-must-eat-foods-to-eat-when-pregnant

The 15 Must Have Foods In The Diet Of A Pregnant Woman

Below is a list of the nutritionally very important foods a pregnant woman must have, as often as she can, preferably every day.

Milk

Milk should become an integral part of the diet of the mom to be and should be consumed daily. It is better to consume skimmed milk which provides more than 300mg calcium and 8 grams protein in a cup. This is helpful in meeting the increased demands of both the growing fetus and the pregnant woman.

Yogurt

Just a single serving of plain yoghurt provides 25% of the daily needs of protein. It also provides enough calcium and a number of vitamins and minerals.

The best yogurt is the one prepared at home but if you have to buy it then buy the one that is labelled as having live cultures as this type of yoghurt helps to keep the digestive system functioning smoothly.

Do not buy the ones in which the fruits are mixed as they are loaded with sugar. Instead you can add honey or fresh fruit of your choice to the homemade or the purchased one.

Pumpkin Seeds

They are good sources of protein and zinc which are needed for optimum muscle health. During pregnancy, the various muscles get stretched in different ways.

Pumpkin seeds also contain decent amounts of sodium, potassium, calcium, phosphorus to keep the muscles healthy and well hydrated.

Sesame Seeds

Sesame seeds are a powerhouse of calcium stores. The growing fetus requires calcium for good bone development. The seeds also contain good amounts of vitamin B1, copper, phosphorus and manganese.

The seeds can be either mixed in plain yoghurt, stir-fried or added to salads. Sesame seeds paste or tahini can also be used in other foods that are prepared for consumption. Til ladoos made with jaggery or gut are another healthy option.

It contains the essential Omega-6 fatty acids that maintain the cell health, the nervous system and the immune system in optimum shape, for the correct development of milk glands, placenta and uterus.

Til Gond ke Laddu (Sesame and Jaggery Balls)

Figs

Figs are a super fruit, with more potassium than bananas, lots of calcium and iron, and more fibre than most fruit or vegetable.

One medium-sized fig, about 50 grams in weight, provides:

  • 6% of fibre
  • 4% of vitamin B6
  • 3% of copper
  • 3% of manganese
  • 3% of potassium
  • 3% of pantothenic acid

You can safely munch on fresh figs or dried figs during pregnancy. Do not go overboard on it though.

Blueberries

Frozen blueberries retain almost all of the fresh berry's nutrition. Wild blueberries are the best as they contain almost double the number of antioxidants than the cultivated ones.

A healthier eat would be to mix some blueberries with the homemade or store-bought plain yoghurt. You can add a few almonds to increase its nutritive value.

Muesli

It is a very good source of iron which helps to prevent anaemia and produces haemoglobin rich blood to benefit the fetus.

Muesli is a healthy addition to a pregnant woman's diet.

Kidney Beans

Kidney beans are an excellent provider of antioxidants, iron, protein and fibre. Iron helps in developing fetus's sensory development apart from being anti anaemic in action.

They can be made into a thick soup or added to other soups and salads.

Rajma Masala Recipe (Kidney Beans Curry)

Tulsi/Holy Basil

Tulsi leaves are rich in iron, calcium and folate which help in the formation of healthy blood, good strong bones and teeth and proper fetal growth.

Consume fresh leaves if possible, about 10 every day.

Molasses

1 tablespoon of molasses provides 15% of the daily requirement of magnesium, manganese, calcium, iron. About 7-8% of potassium and Vitamin B6.

Manganese is required for skeletal growth, B6 maintains the sodium/phosphorus balance. Potassium and B6 reduce the swelling of feet and ankles in pregnancy.

Spelt

It is a grain very much akin to wheat but has a wider range of nutrients and without the intolerance associated with wheat which some people experience.

It is easier to digest than wheat and because of its higher fibre content benefits more in constipation. It can be cooked and mixed with vegetables. Bread can be made from its flour.


Barley

Barley is an excellent way to get folic acid, the vitamin they are rich in. Folic acid prevents birth defects like cleft lip, spinal bifida and other defects.

Swiss Chard

This green leafy vegetable is a super-rich source of beta carotene. Beta carotene is required in cell and tissue development. It has a high content of Vitamin C benefiting the teeth, bones and connective tissue.

Swiss Chard is an excellent source of iron, can be cut finely, sauteed in olive oil and added to some toasted sesame seeds or added to other vegetable soups.

Wheat Bran

The high fibre content prevents constipation as well as gestational diabetes.

Muffins made of wheat bran control food cravings.



Salmon

Salmon is a rich source of omega-3 essential fatty acids. They are much safer than other saltwater fish since they are low in mercury.

The omega 3 fatty acids help in brain development and increase IQ, are good for the development of eyes in the fetus, and a good source of lean protein for the mom to be.


The above list will give you a fair idea of what do you eat while pregnant. Read on, to find out :

  • what foods should a pregnant woman avoid
  • foods to avoid during pregnancy
  • herbs to avoid during pregnancy
  • fruits to eat during pregnancy
  • what vitamins should pregnant women take

Daily Nutrient Requirements Of Non Pregnant, Pregnant And Lactating Women

Source : The American Journal Of Clinical Nutrition

Nutrient

Non Pregnant

Pregnant

Lactating

 

 

 

 

Energy (KCal)

2000

2300

2500

Protein gms

44

74

64

Vitamin A IU

2700

3400

4100

Vitamin D IU

200

400

400

Vitamin E mg

8

10

11

Vitamin C mg

60

80

100

Thiamin mg

1

1.4

1.5

Riboflavin mg

1.2

1.5

1.7

Niacin mg

13

15

18

Vitamin B6 mg

2

2.6

2.5

Folacin micro gm

3

4

4

Calcium mg

800

1200

1200

Phosphorus mg

800

1200

1200

Magnesium mg

300

450

450

Iron mg

18

48-78

48-78

Zinc mg

15

20

25

Iodine mg

150

175

200

Foods To Avoid In Pregnancy

The following is a list of foods to avoid in early pregnancy since they could cause food poisoning or harm the fetus.

  • Seafood high in mercury

Some of these to avoid are King mackerel, shark, tilefish, clams, oysters and swordfish. Avoid raw and undercooked seafood, and refrigerated seafood to avoid the bacteria which these foods harbor.

Safe to eat seafood is; shrimp, crab, cod, tilapia, catfish, salmon, canned light tuna.

  • Avoid undercooked meat, poultry and eggs. Eggs cooked till yolks and whites are solid can be consumed. Undercooked stuff can cause bacterial poisoning.
  • For the same reason unpasteurized milk, soft and mould-ripened cheeses like brie, feta, blue cheese, Mexico style cheeses are to be avoided unless they are labelled as pasteurized. Raw milk should be boiled before consuming.
  • Avoid unwashed vegetables and fruits, and cut off the damaged portions. Do not eat raw sprouts. Cooked sprouts can be consumed.
  • Avoid large quantities of Vitamin A as it can lead to birth defects. For this reason, stay off liver and liver products as they contain lots of vitamin A. Also, avoid vitamin A supplements, fish liver oil and high potency multivitamin supplements.
  • Avoid excess caffeine consumption (over 200 mg/day) as it can affect the fetus heart rate and can increase the risk of miscarriage.
  • Avoid alcohol consumption as it has no safe level for the fetus. It can lead to low birth weight, cause heart problems, mental retardation and facial deformities.

References :
http://www.foodauthority.nsw.gov.au/consumers/life-events-and-food/pregnancy/pregnancy-table/#.UPdZ2SezeOw
http://www.nhs.uk/chq/Pages/917.aspx?CategoryID=54&SubCategoryID=130
http://www.mayoclinic.com/health/pregnancy-nutrition/PR00109

Vegetables And Fruits To Eat During Pregnancy

Eat 5 portions of fruits and vegetables every day. Fruit can be had fresh, frozen, juice, canned or dried form. Eating fruit is healthier than consuming its juice. Wash vegetables and fruits well before eating.

  • Some very good choices of fruits are:

All berries like raspberries, strawberries, blueberries, blackberries, cherries, cantaloupe, oranges, bananas, avocado, peaches, pears, apples, mangoes, grapes, apricots, guava, kiwi, cantaloupe, pineapple.plums.

  • Some very good choices of vegetables are:

Green leafy vegetables like Swiss chard, spinach, kale, lettuce, green peas, bell peppers, beets, broccoli, summer squash, parsley, tomatoes, sweet potatoes, carrots, winter squash.

References:
http://www.whattoexpect.com/pregnancy/eating-well/week-11/big-nutrition-small-packages.aspx
http://www.babycenter.com/0_fruits-and-vegetables-in-your-pregnancy-diet_1695.bc
http://www.medicalnewstoday.com/articles/246404.php

What Vitamins Should Pregnant Women Take

Try to get vitamins from a healthy diet rather than going for vitamin supplements. Supplements should only be taken on the advice of your health care provider. They are not a substitute for a healthy diet.

The vitamins that are generally advised in pregnancy normally contain the following vitamins and minerals though the dosages vary from brand to brand:

Vitamin A ...................4000 IU
Vitamin D....................400IU
Vitamin C....................80-85 mg
Vitamin E....................15 mg
Vitamin B12................6 mcg
Thiamine....................1.4 mg
Riboflavin...................1.4 mg
Pyridoxine..................1.9 mg
Folic Acid....................600 mcg
Calcium......................1000-1300 mg
Iron.............................27 mg
Zinc............................11-12 mg

Reference : http://www.americanpregnancy.org/pregnancyhealth/nutrientsvitaminspregnancy.html

Herbs To Avoid During Pregnancy

Though herbs are natural and safe, not all are safe to be taken during pregnancy since they are taken in medicinal doses that are larger than when routinely added to foods. The following includes herbs that should be avoided during pregnancy.

  • Rosemary - when used orally has uterine and menstrual flow stimulant effects.
  • Saw Palmetto - it has hormonal activity.
  • Dong Quai - It stimulates and relaxes the uterus.

Other herbs to be avoided, that could be too strong or irritating like, having a laxative effect, containing bitter principles/alkaloids, are uterine stimulants, abortifacients, or having menstruation regulating effects like :

  • Ephedra, Yohimbe, passionflower, black cohosh, pennyroyal, Roman chamomile, blue cohosh.
  • Aloe, ginseng, evening primrose, feverfew, kava kava, senna.

Herbs Considered Safe In Pregnancy

  • Red Raspberry leaf - It tones the uterus, relieves nausea, eases labour pains and increases milk production.
  • Peppermint leaf - Relieves nausea and morning sickness, flatulence.
  • Ginger Root - Relieves nausea and vomiting.
  • Slippery Elm bark - relieves nausea, heartburn and vaginal itching.
  • Oats and oat straw - relieves anxiety & restlessness, itching of skin.
  • Garlic, Capsicum (cayenne), black psyllium.

Please note that it is always advised to consult a trained and experienced herbalist/health provider before taking any herbs during pregnancy.

Reference : http://www.americanpregnancy.org/pregnancyhealth/naturalherbsvitamins.html
http://www.pregnancy.org/article/herbs-avoid-during-pregnancy

To Summarize

Eat intelligently ensuring you have a wide variety of foods that provide all the necessary vitamins, minerals, fibre, calories and phytonutrients.

Do not skip breakfast. In fact, you should eat small meals frequently during the day if you find it difficult to eat large meals as the baby grows.

If you feel hungry between mealtimes go for healthy snacks.

Cut out junk food and alcohol.

Disclaimer

This hub is for informational purposes only. You are advised to consult your medical doctor or healthcare provider before starting any natural remedy, alternate therapy or any new health regime.

A great natural remedy by hubber dhannyya

Some of my other hubs on health topics

Pregnancy Diet

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2012 Rajan Singh Jolly

Comments

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 08, 2013:

Thanks for reading and appreciating, Indian Chef. Appreciate the sharing of the hub!

Indian Chef from New Delhi India on July 07, 2013:

Rajan Once again a very well researched Hub. Of course during pregnancy a lady has to eat more and also healthy as she is eating for two life. Voting up, awesome, interesting and sharing on hub-pages.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on June 14, 2013:

Thanks, Au fait, for appreciating and pinning this hub. Thanks for the follow up as well.

C E Clark from North Texas on June 14, 2013:

Lots of useful important information as always. My pregnancy days are done :), but I have established a new Pinterest acct. just a week ago, and I am going to pin this hub to my "Pregnancy & Childbirth" board. Also, following you on Pinterest.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on March 02, 2013:

Lol, Indian Chef! Thanks.

Indian Chef from New Delhi India on March 02, 2013:

Very useful info Rajan. I am sure pregnant women and their husband must be thanksful to you for collecting so my information. voted up and interesting

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 27, 2013:

Thanks Indian Chef. Appreciate your taking time to read.

Indian Chef from New Delhi India on February 27, 2013:

Rajan very well reserched hub. Voted it up and awesome.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 26, 2013:

PinkChic, thanks for stopping by.

Sarah Carlsley from Minnesota on February 26, 2013:

Great post here, very informational and helpful!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 05, 2013:

moonlake, how times have changed? Thanks for stopping by.

moonlake from America on February 05, 2013:

When I was pregnant with our babies they only allowed mothers to gain no more than 25 lbs. Now it has changed and they allow more weight. Great hub good information voted up.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on January 25, 2013:

Thanks Devika.

Devika Primić from Dubrovnik, Croatia on January 24, 2013:

Excellent choices for pregnant women and really well researched Voted up!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on January 15, 2013:

Hi Shadaan,

I'm glad you found the info useful and good. Thanks for stopping by to read and leaving your valuable feedback.

Shadaan Alam from India on January 15, 2013:

it is such an informative article, rich in quality too. you have really shared a lot in just one hub. a must hub to be read

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on January 09, 2013:

L.L., I'm glad you appreciate the hub from this angle. Nice to see you here and thanks for sharing and giving votes.

L.L. Woodard from Oklahoma City on January 06, 2013:

You've loaded this hub on must-have foods to eat when pregnant with valuable information, not just listing the 15 foods, but explaining the nutritional value of each one. I hope many pregnant or soon-to-be pregnant women read this.

Great hub; voted up and Shared.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on November 21, 2012:

Thanks beingwell. appreciate the visit and share.

beingwell from Bangkok on November 21, 2012:

Great hub, rajan! A lot of expecting women will enjoy this one! Voted up and shared!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on November 05, 2012:

Thanks shabyshaj for reading and also sharing the hub.

shabushaj from india on November 03, 2012:

a good informative hub well written..voted up, useful and shared

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on October 16, 2012:

@ Mama Kim - Thanks Sasha for the bookmarking, read, votes and sharing.

@ I am Rosa - Thanks for reading and sharing it.

Rosa Marchisella from Canada on October 14, 2012:

Excellent information and timely as I'm just entering my second trimester! Shared and voted up!

Sasha Kim on October 13, 2012:

Fantastic hub Rajan! I wish I would have read this when I was pregnant with either of my kids! I'm bookmarking this in case I'm lucky enough to get pregnant again in the future ^_^ I'm voting a bunch and sharing!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on September 20, 2012:

Hi Danson,

Nice to read your comments. Thanks for reading and appreciating. Much appreciated.

Danson Wachira from Nairobi, Kenya on September 19, 2012:

Hi rajan,

This is a great write up on food for would be mothers, i like Pumpkin and especially Pumpkin soup because it is rich in minerals, it was therefore not a surprise that you mentioned it on your list. Voted up and useful.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on September 11, 2012:

Thanks for reading and commenting, spy.

Life Under Construction from Neverland on September 11, 2012:

that was really useful hub rajan

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 16, 2012:

Deenahere thanks for reading, appreciating and sharing the hub.

Deena from India on July 16, 2012:

@rajan jolly

very useful hub

Thanks for sharing...

voted up

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 11, 2012:

Hi traslochimilano. Glad you appreciate the information. Thanks for reading and leaving your comments.

traslochimilano from USA on July 11, 2012:

Hi Rajan,

Very helpful hub for all women. Specially pregnant women.

Thanks for sharing it..

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 10, 2012:

Thanks for the read and comments Ruchira. Much appreciated.

Ruchira from United States on July 10, 2012:

informative hub, Rajan.

was not aware of pumpkin seeds. The rest were known but, thanks!

voted up as useful and interesting.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 09, 2012:

@ Lady E - Swiss chard is a leafy vegetable belonging to the spinach and beetroot family and the leaves contain syringic acid which has blood sugar regulating properties. It also has many phytonutrients that have detoxifying effects on the body.

I'm glad you found the hub useful and informative. Thanks for visiting. It is always good to see you.

@ Made - It feels great to learn this write up has provided the needed info. Thanks for sparing the time to read and vote. Nice to see you here.

Madeleine Salin from Finland on July 08, 2012:

I have gone thorough two pregnancies and I didn't know half of this. I'm pretty sure I knew what kind of food to avoid. For women who feel sick during their pregnancy it can be hard to eat all the right food. You must have put much time and effort on this hub. It's very informative. Voted up and more!

Elena from London, UK on July 08, 2012:

Excellent Hub - very useful. I hope I remember this when that precious time comes. It's the first time I have heard of Swiss Chard. You learn something new everyday. :-)

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 06, 2012:

This is a very useful feedback Trinity M. Thanks for stopping by. Appreciate the votes.

Trinity M on July 06, 2012:

Very useful hub rajan. I ate almost everything on your list when I was pregnant and strangely enough I never had any cravings for weird foods. Voted up and useful.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 06, 2012:

dhannyya, I had to include this natural remedy as it relates to my hub topic. Thanks for revisiting.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 06, 2012:

Aurelio, I think you ought to leave the judgement part to the lady of the house. I just hope I'm not too late with the hub. Jokes apart, I appreciate your reading and voting. You have been one of my strongest supporters. Thank you.

dhannyya on July 06, 2012:

so happy to see my hub linked here..thanks rajan jolly..btw this hub would be very useful for pregnant women

Aurelio Locsin from Orange County, CA on July 05, 2012:

Since I don't have a chance of getting pregnant, I'll leave the judgment of this hub's advice to the ladies. But voting this up and useful just the same.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 05, 2012:

Nell - I'm glad the hub was informational to you. Thanks for stopping by.

Rebecca - Pumpkin seeds are indeed tasty and healthy. Thanks for reading.

Sunshine - I appreciate your comments. It is always a pleasure to have you here.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 05, 2012:

@ Aki - Your comments humble me. Thanks for visiting.

@ Christy - Thanks for stopping by and appreciating.

Linda Bilyeu from Orlando, FL on July 05, 2012:

I know a few women who would benefit from this hub. Thanks for creating it Rajan! :)

Rebecca Mealey from Northeastern Georgia, USA on July 05, 2012:

Wonderful Hub for the Mother to Be. I did not know pumpkin seeds are an excellent source of protein. I must try those for a snack. (but I am not pregnant, lol)

Nell Rose from England on July 05, 2012:

This is really good information for pregnancy. I just wish I had known all of this back when I had my son, I did take ginger quite a lot to stop morning sickness, or ginger biscuits which were just as good, but I never knew about all the other nutrients, voted up! cheers nell

Christy Birmingham from British Columbia, Canada on July 05, 2012:

A useful reference for any pregnant woman, well done on another hub!

Aki Macropoulos from Greece, Austria, Germany, Kosovo on July 05, 2012:

Very useful report for all pregnant women who should avoid artificial vitamins during pregnancy. I wish I could be as productive as you with hubing dear Rajan, voted up

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 05, 2012:

Mike, you humble me with your comments bro. Thank you so much for reading and sharing.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 05, 2012:

LA Elsen, thanks for reading and finding it worthy of commenting. It sure is a pleasure. Thank you.

Mike Pugh from New York City on July 05, 2012:

Voted up on all levels accept for funny Rajan, and as always this hub is action packed with useful pertinent health information and this time its for pregnant women and to help them with nutrition for their newborn to come.

Awesome stuff bro, you should become a doctor if you haven't yet thought about it, or aren't already. Just a thought!

Cheers to awesome writing, and sharing.

LA Elsen from Chicago, IL on July 05, 2012:

This is a very good hub for all moms-to-be. I wish I had known about all these other sources of nutriants.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 05, 2012:

Thanks for reading and commenting Girish.

Girish puri from NCR , INDIA on July 05, 2012:

very useful hub, thanks

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 04, 2012:

Hi dhannyya. I'm glad you appreciate the effort. Thanks for reading and giving the vote up. Your support is always appreciated.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 04, 2012:

Hi Sue. I'm glad you like the write up. Thanks for stopping by and voting. Have a good day.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 04, 2012:

Hi Janine. We all keep learning so we can always share our knowledge. Thanks for reading and sharing your views. Thanks for voting and sharing the hub too.

dhannyya on July 04, 2012:

a great source of diet information for pregnancy..you have taken big efforts to make this..voted up...

Sueswan on July 04, 2012:

Hi Rajan

Sound advice.

Thanks for sharing.

Voted up and awesome.

Take care :)

Janine Huldie from New York, New York on July 04, 2012:

Knew about some, but not all of this from 2 pregnancies and wish I would have known more about this during my pregnancies. Thanks for the info and will be voting up and sharing too.