Staying healthy and fit during the days of pregnancy can assist in the proper growth of the unborn child. By consuming a healthy diet, a pregnant mother can get the proper proteins, vitamins, minerals, and nutrients required by her body and the fetus. To support the health of a pregnant mother and baby's growth, the mother’s regular diet should include plenty of vegetables, fruits, whole grains, protein, and fat-free or low-fat dairy products. Here are some of the best foods and drinks for women who are expecting. 13 super-nutritious foods and drinks for pregnant mothers Whole grains Nutrients: In contrast to their refined counterparts, whole grains are brimming with vitamins, fiber, and plant-based chemical compounds. Health Benefits: Certain whole grains, such as oats and quinoa, have a good amount of protein. They also trigger missing points during pregnancy, such as B vitamins, fiber, and magnesium. Required amount per day: 6-8 servings of grain during pregnancy.  Read How to Stay Physically Active during Pregnancy Sweet potatoes Nutrients: Calories, Water, Protein, Carbs, Sugar, Fiber, Fat Health Benefits: Carotenoids from sweet potatoes may reduce your risk of getting cancer. Sweet potatoes contain compounds that can help regulate blood sugar levels. Studies have shown that sweet potatoes may reduce cholesterol levels. LDL is "bad" cholesterol which could reduce your risk of developing heart issues. They are abundant in beta carotene. It is a plant-based compound that converts into vitamin A by your body. Vitamin A is vital for the growth of babies. Beware of high levels of animal-based sources of vitamins, including organ meats, that can cause toxic effects. Required amount per day: A pregnant woman's diet should contain about 90 milligrams of Vitamin C daily. A teaspoon of sweet potatoes will give at least a third of the amount. Read Postpartum Depression, Mood Swings: How can new moms deal with these issues? Legumes The food group includes legumes, peas, lentils, chickpeas, soybeans, and peanuts. Nutrients:  Legumes are surprisingly healthy. It includes B Vitamins, Iron folate, calcium, zinc, phosphorus, magnesium, and iron. Health Benefits: Folate is among the most important B vitamin (B9). It's essential for your baby and you, particularly during the first trimester. Required amount per day: A pregnant mother needs at least 600 milligrams (mcg) in folate. Read Postpartum Weight Loss: How to lose baby weight fast after pregnancy Eggs Nutrients: One egg is approximately the equivalent of 147 milligrams (mg). An egg contains a small number of calories, 7 grams of high-quality quality protein, 5 grams of fat, and 1.6 grams of saturated fat. It also comes with vitamins, iron, carotenoids, and minerals. Eggs are full of anti-inflammatory nutrients, such as zeaxanthin and lutein. Health Benefits: Eggs are an excellent source of choline, an essential nutrient for pregnant women. It's critical to the brain development of babies and can help to prevent the development of abnormalities in the spine and brain. Required amount per day: Consuming two eggs daily during pregnancy will help a pregnant mom gain the protein and nutrients required.  Read Pregnancy Care Tips for Summer: How can pregnant mothers beat the heat? Broccoli, leafy and greens Nutrients: Vitamin A, Vitamin K, Vitamin C Manganese, Vitamin B6 Calcium, Copper, Potassium Magnesium, Manganese Health Benefits: Broccoli and dark, green vegetables like Kale or spinach are rich in the nutrients you'll require. They're an abundance of goodness from the green. Incorporating portions of green vegetables is an excellent method of absorbing vitamins and avoiding constipation because of the amount of fiber. Vegetables are also associated with a decreased chance of having a baby with low birth weight. Required amount per day: For pregnant women, experts recommend eating 2 cups of fruit. Read Pregnancy Anxiety? How to reduce the stress of pregnant mothers? Proteins and lean meats Nutrients: Lean meats like beef and chicken are excellent sources of high-quality protein. Beef is high in iron, choline, and other B vitamins, which are necessary for more significant amounts during your pregnancy. Health Benefits: Iron is a mineral essential utilized by the red blood cells as a component of hemoglobin. You'll require more iron because the volume of blood is growing. Iron is especially crucial in the third trimester of your pregnancy. Low iron levels in early and mid-term pregnancy can cause anemia caused by iron deficiency. Iron deficiency can increase the chance of having a low birth weight. Required amount per day: Most pregnant women need to consume around 70g of protein daily to meet their daily requirements.  Read 10 Post- Pregnancy Skincare Tips: Get Your Glow Back Berries Nutrients: Berries contain a wealth of goodness within their tiny packaging, including water and nutritious carbs, vitamin C, fiber, and antioxidants. Health Benefits: Berries have a relatively low glycemic index and, therefore, should not trigger significant increases in blood sugar. They are also fantastic snacks packed with both fiber and water. The best fruits to consume during pregnancy include blueberries, raspberries, strawberries, goji berries, and Acai berries. Try this blueberry juice to get some ideas. Required amount per day: 5 cups a day along with other fruits at the beginning of the pregnancy and 6 cups a day by the third trimester.  Read Eating Disorders in Children, Adolescents, Adults: Types, Causes, Symptoms, Ways to Help Dried fruit Nutrients: Dried fruit is rich in nutrients, calories, and diverse minerals and vitamins, including folate, iron, folate, and potassium. Health Benefits: Dried fruit may serve as natural laxatives that can help relieve constipation. Potassium, fiber, iron, and other phytochemicals are available on dates. But dried fruits have high levels of sugar that are naturally produced. Required amount per day: Not more than 100 grams of dry fruits in a day. Read Common Sleep Problems in Children: Causes, Symptoms, Ways to Help Fish liver oil Nutrients: The oil of fish liver is made from the oily livers of fish, usually cod. It's high in omega-3 acid fatty acids EPA and DHA, which are crucial for the brain and eyes of a fetus. Development. Health Benefits: Fish oil supplementation may aid in preventing preterm birth and could benefit the fetus' eye development. One serving (1 teaspoon of 15 milliliters) of fish liver oil is more than the daily consumption of omega-3, vitamin D as well as vitamin A. Required amount per day: However, it's not advised that you consume more than one serving daily because too much vitamin A in the form of preformed could be harmful to your child.  Read How physical punishment affects children and alternative ways to discipline them Walnuts Nutrients: Walnuts are among the best sources of plant-based omega-3s. They are also rich sources of magnesium, fiber, and proteins. Health Benefits: Walnuts are rich in Omega 3 fatty acids, which lower oxidative stress within the brain. It also helps improve neurogenesis, which is the process of creating neurons. Consuming walnuts during pregnancy is beneficial to your brain and the fetus. Foetus. Required amount per day: 4 to 5 walnuts per day is enough.  Read How to deal with your demanding child? Greek yogurt Nutrients: Greek yogurt typically doubles as much protein as regular yogurt does. It's also a good food source for probiotics, vitamin B, phosphorus, and calcium. Health Benefits: Calcium keeps your bones strong and can help your baby build a strong skeleton. Yogurt can be a great breakfast food item and a great ingredient to add to your savory meals. Required amount per day: Consuming at least two cups of yogurt daily. Read Baby Food Brands in Bangladesh: An Overview Healthiest drinks for pregnant mothers Milk Nutrients:  Milk is rich in calories, protein, fat, calcium, vitamin D, riboflavin (B2), vitamin B12, potassium Health Benefits: Soymilk or milk is an excellent source of protein and calcium and should be a part of a pregnant woman's diet. The calcium content during pregnancy is essential in helping build strong bones for the developing baby.  Required amount per day: A pregnant woman needs to drink a minimum of 3 cups of milk (low-fat) milk. Read Top Baby Products based eCommerce Sites in Bangladesh Water Nutrients: Drinking water has a variety of electrolytes (substances in a solution that carry electricity) comprising fluoride, calcium, chloride, potassium, magnesium, and sodium.  Health Benefits: Water is essential for absorption and digestion functions and helps lubricate mucous membranes in the respiratory and digestive tract. It is essential to drink plenty of water. Particularly pregnant women. The volume of blood rises by 45 percent. The body channels water to your infant; however, if you aren't attentive to your water intake, you may also be dehydrated. More Benefits:  -Decreases constipation/hemorrhoids. -Reduces swelling. -Softens skin. -It increases energy. -Keeps you cooler. -Lowers risks of Urinary tract infections. -Reduces the chance of preterm labor and preterm birth. Required amount per day: During pregnancy, consuming 8-12 cups (64 to 96 inches) of water is recommended daily. Read How to comfortably travel with babies Bottom Line To assure the healthy growth of the fetus, the pregnant mother needs to consume nutrient-rich foods that are part of an omnivorous diet of whole grains, vegetables, fruits, Lean proteins, and healthy fats. So far, we have suggested 13 healthy foods and drinks for pregnant mothers. There is a myriad of healthy food options in different regions of the country. If you are expecting, make sure your healthcare provider is aware of your food choices and let them help you through a pregnancy diet plan. Stay safe and healthy!