Least to Best: A Food Pyramid for Pregnant Women

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Just like Maslow’s Hierarchy of Needs, depicting what’s most needed and what’s least, there is also a food pyramid for pregnant women to follow. Are you looking for a snack that will satisfy both your stomach and your infant? The importance of eating wholesome meals while pregnant is something you’ve certainly heard a lot about. Following the food pyramid for pregnant women ensures that everything you intake orally is not just beneficial for yourself but also for the baby inside your womb.

Our goal is to turn your pantry into a one-stop shop for wholesome foods that taste great and will offer your child the best start in life. When creating a healthy eating plan, you should put a special emphasis on whole foods that provide you with more of the nutrients you’d require if you weren’t pregnant, such as:

  • protein
  • minerals and vitamins
  • healthy forms of fat
  • intricate carbohydrates

Here are 5 foods that are incredibly nutritious to eat while pregnant to help you reach your nutrient targets., which from least to best, is within the food pyramid for pregnant women.

Dairy Products

dairy products

You need to eat more protein and calcium throughout pregnancy to fulfill the demands of your developing fetus. Yogurt, milk, and other dairy products should be available. Casein and whey are two types of superior protein found in dairy products. The finest food source of calcium, as well as phosphorus, B vitamins, and zinc, is dairy.

Greek yogurt in particular is advantageous since it includes more calcium than the majority of other dairy products. Probiotic bacteria, which assist digestive health, are also present in some kinds. You might be able to handle yogurt, especially probiotic yogurt, if you have a lactose intolerance. To find out if you can try it out, ask your doctor. There may be an entire universe of yogurt parfaits, smoothies, and lassis waiting.



Lentils, peas, beans, chickpeas, soybeans, and peanuts are included in this category of foods (a.k.a. a ton of awesome recipe ingredients!). Legumes are excellent plant-based providers of calcium, iron, folate, fiber, protein, and other nutrients that your body needs more of while pregnant.

One of the most crucial B vitamins is folate (B9). It is crucial for both you and the unborn child, especially in the first trimester and even earlier. Legumes typically include a lot of fiber. Iron, magnesium, and potassium levels in some kinds are also high. With dishes like hummus on whole grain toast, black beans in a taco salad, or lentil curry, think about including legumes in your diet.

Whole Grains

Whole Grains

Whole grains have significantly more fiber, vitamins, and plant components than their refined cousins. Instead of white bread, spaghetti, and white rice, consider oats, quinoa, brown rice, wheat berries, and barley.

Oats and quinoa are two examples of healthy grains that also have a decent amount of protein. Additionally, they stimulate other areas that are frequently deficient in pregnant women: B vitamins, fiber, and magnesium. There are countless ways to include healthy grains into any dish, but we really enjoy this quinoa and roasted sweet potato bowl.

Lean Meat and Proteins


Lean meats like chicken, pork, and beef are great sources of high-quality protein. You’ll need more of the B vitamins choline, iron, and other nutrients found in beef and pig during pregnancy.

As a component of hemoglobin, iron is a necessary mineral that is utilized by red blood cells. Your blood volume is increasing, so you’ll need extra iron. This is crucial during the third trimester of pregnancy. Iron deficiency anemia may result from low iron levels in the first and second trimesters of pregnancy, which increases the danger of low birth weight and other problems.

It may be challenging to meet your iron requirements just through food, particularly if you have a meat allergy or are a vegetarian or vegan. But for those who can, eating lean red meat frequently may help you obtain more iron from your diet.

Pro tip: Combining meals high in vitamin C, such as bell peppers and oranges, with foods high in iron may also assist boost absorption.

Make this steak and mango salad or top that turkey burger with vitamin-rich tomato slices.



We all need to drink enough water, so say it with me. and particularly women who are pregnant. Blood volume rises by roughly 45% during pregnancy, according to a reliable source.

Your body will hydrate your unborn child, but if you don’t watch how much water you consume, you risk being dehydrated yourself.

Headaches, worry, exhaustion, a negative attitude, and impaired memory are all signs of mild dehydration.

Increasing your water intake may also help you avoid urinary tract infections, which are prevalent during pregnancy, and improve constipation.

Remember that other foods and drinks including fruit, vegetables, coffee, and tea also include water. Reusable water bottles can help you stay hydrated all day long. Try keeping one on hand.


Your developing baby is eagerly anticipating nutrient-rich meals from a balanced diet of whole grains, fruits, vegetables, lean proteins, and healthy fats.

There are a ton of delectable selections that provide you and your infant with everything they’ll need. Inform your medical team about your eating habits, and allow them to help you develop a plan that includes any essential supplements.