A healthy pregnancy diet has many benefits for both the mother and the baby. It can help reduce the chances of complications during pregnancy, such as low birth weight, birth defects, and anemia. A healthy diet can also help with unpleasant pregnancy symptoms.  

There are many benefits of eating healthy for both mother and child. Eating nutritious foods helps to sustain energy levels, strengthens the immune system and reduces the risk of developing diseases. It is especially important for pregnant woman to be aware of their diet as they are not only eating for themselves but also for their baby.

Here are some of the biggest reasons to eat healthy when you’re pregnant.

1) Boosts Your Energy 

Eating healthy foods helps to sustain energy levels, which can be depleted during pregnancy. When you’re pregnant, you need about 340 extra calories a day, which is about the same as a slice of bread.

Pregnancy can be a very tiring time for many women. Hormonal changes in your body can make it hard to keep your energy up, especially in the early weeks of pregnancy. Eating a healthy diet and snacks every 3-4 hours can help keep your energy levels up. It is also important to remember to consume twice the amount of iron when pregnant to help maintain your increased blood volume and promote iron storage for the fetus.

2) Strengthens Your Immune System

A strong immune system is important for both mother and child. Pregnant women are more susceptible to infections, so it’s important to eat foods that will help boost your immune system.

Pregnant women are more likely to catch the flu and other infections. A good diet and plenty of sleep can help prevent this from happening. Although a cold might not hurt your baby, being sick on top of all the other pregnancy symptoms is no fun. Trying to stay healthy in general is the best plan!

3)  Helps With Unpleasant Pregnancy Symptoms

Pregnancy can come with a lot of unpleasant symptoms, like nausea and vomiting, constipation, and heartburn. Eating healthy foods can help alleviate some of these symptoms.

Ginger, for example, is known to help with nausea. Eating plenty of fiber can help with constipation. And avoiding spicy and fatty foods can help with heartburn.

4) Better Sleep

Pregnancy can often lead to sleepless nights. But eating healthy foods can help you get the rest you need.

Foods like salmon and tuna are rich in omega-3 fatty acids, which have been shown to improve sleep quality. Other good options include whole grain bread, oatmeal, and chamomile tea.

5) Reduced Risk of Birth Defects

Eating a healthy diet during pregnancy can also help reduce the risk of birth defects.

One study found that women who ate plenty of folate-rich foods, like leafy greens and legumes, were less likely to have a baby with a neural tube defect.

Other studies have shown that omega-3 fatty acids can also help reduce the risk of birth defects. Good sources of omega-3s include fatty fish, like salmon and tuna, and flaxseeds.


Eating a healthy diet is important for your own health and the health of your baby. There are some foods and drinks that you should avoid during pregnancy, like unpasteurized dairy and juice, raw meat and fish, and caffeine. Eating a diet that is rich in fruits, vegetables, whole grains, and lean protein can help you have a healthy pregnancy.

If you want quick, healthy meals without the hassle of cooking, Prep’d Fresh has you covered. We bring healthy food in Oakville right at your door. Enjoy a delicious, healthy meal by ordering from us today.

Categories: Advice