Top 20 nutritious foods for pregnant women by trimester

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Ensuring adequate nutrient intake and a healthy diet during pregnancy is crucial for the health of both mother and baby. Therefore, nutritious dishes for pregnant women, such as porridge and soup, should be chosen appropriately for each stage of fetal development.

Prenatal nutrition is one of the factors that greatly influences fetal development. For a healthy mother and baby, let’s explore the following menu of nutritious dishes for pregnant women with AVAKids!

Nutritious Dishes for the First Trimester

Morning sickness is common during the first trimester, making eating difficult. Therefore, mothers need to choose suitable foods: limit the use of onions, garlic, and lemongrass in dishes and supplement with foods that help reduce nausea (cinnamon, lemon, ginger – which not only reduces morning sickness but also has many other benefits). Pregnant women can add a few of the following nutritious dishes to their daily menu.

Mixed Fruit Rice

Rice and various fruits are the two main ingredients of this dish. It sounds simple, but it’s a nutritious meal for pregnant women. Rice cooked with fruit juice is both delicious and contains high levels of nutrients, including vitamins A, B1, B2, C, D, calcium, phosphorus, iron, protein, and more. Regularly consuming this dish during the first trimester will allow pregnant women to absorb many nutrients for healthy fetal development.

Rice cooked with fruits provides many essential nutrients. Photo: Freepik

Rice cooked with fruits provides many essential nutrients.

Chicken Porridge

Chicken porridge is a favorite dish for many because of its delicious taste and rich nutritional value. This dish contains a large amount of protein, iron, zinc, and important micronutrients that are beneficial for pregnant women’s health, while also enhancing fetal brain development. For variety, mothers should add chicken stew to their menu to enhance flavor and ensure adequate nutrition.

Chicken with Roasted Peanuts

Chicken with roasted peanuts is one of the nutritious dishes for pregnant women during the first trimester to consider. This dish not only has an attractive color and delicious flavor but also contains many nutrients such as calcium, phosphorus, iron, and various vitamins, very suitable for fetal development. Pregnant women should also pay attention to the quantity of peanuts consumed to maintain nutritional balance.

Pumpkin and Peanut Soup

Pumpkin and peanut soup is a nutritious dish for the first trimester. Both pumpkin and peanuts are nutrient-rich foods that have a calming effect on pregnant women.

Honey Glazed Fried Salmon

Honey glazed fried salmon is high in nutrients and very suitable for pregnant women. It is also delicious and easy to prepare. Therefore, this nutritious dish should be added to a pregnant woman’s daily menu to provide essential minerals for the body and support good fetal development. Salmon is rich in omega-3s, which helps supplement DHA for pregnant women.

Furthermore, consuming honey can also help relieve sore throats and colds. However, it’s important to choose clean and sterilized honey.

Salmon is high in nutrients and very suitable for pregnant women. Photo: Freepik

Salmon is high in nutrients and very suitable for pregnant women.

Cauliflower Dishes

Cauliflower is very rich in nutrients, including vitamins A, B, C, D, fiber, iron, and calcium. Therefore, dishes made from cauliflower (cauliflower stir-fried with beef/pork, shrimp stir-fried with cauliflower) are very good for health, especially for providing many nutrients for both mother and baby.

Smoothies and Juices

Pregnant women in their first trimester should regularly consume smoothies and juices that are beneficial, such as mango, banana, avocado, strawberry smoothies, or orange and apple juice. This is because fruit smoothies are rich in vitamins C, D, and iron, which are undoubtedly good for the health of both mother and baby.

Nutritious Dishes for the Second Trimester

The second trimester plays a crucial role in fetal development. At this time, nutritional needs also begin to increase. Therefore, nutritious meals for the second trimester should be varied, including meat, fish, eggs, milk, green vegetables, and fresh fruit. Here are some good dishes for pregnant women during the second trimester.

Carp Porridge with Mung Beans

The harmonious combination of porridge and the sweet, nutty flavor of mung beans creates a nutritious carp porridge that is a preferred choice for expectant mothers. Carp meat contains many essential nutrients for the body such as protein, phosphorus, fat, various vitamins (A, E, K, B1, B3, B5, B6, B9, B12) good for blood production; zinc, potassium, magnesium, lysine, etc., which help the brain develop healthily and limit birth defects in children.

Duck Stew with Lotus Seeds

Duck meat and lotus seeds are two foods high in nutrients that help boost the immune system for pregnant women, protect nerves, and prevent birth defects in the fetus. This dish also helps babies be born with a healthy weight and intelligence.

Pregnant women in their second trimester eating duck stew with lotus seeds can help babies be born healthier and more intelligent. Photo: Freepik

Pregnant women in their second trimester eating duck stew with lotus seeds can help babies be born healthier.

Pan-Seared Salmon with Garlic Butter Sauce

Pan-seared salmon with garlic butter sauce is a nutritious dish for the second trimester. The name sounds fancy, but it’s easy to make and very delicious. Salmon contains many antioxidants, omega-3s, vitamins, and minerals that help pregnant women stay healthy and promote the baby’s intelligence.

Additionally, eating garlic can help pregnant women reduce dizziness and nausea effectively.

Pork Knuckle Stew with Red Beans

Not only is it delicious, but pork knuckle stew with red beans is also very nutritious. The tender pork knuckle combined with red beans makes a nourishing dish for pregnant women, providing adequate nutrients for fetal development.

Stir-fried Asparagus with Beef

The special combination of asparagus and beef creates a unique and very nutritious dish for pregnant women. Beef contains high levels of iron and protein, which help prevent anemia during pregnancy and ensure healthy fetal development.

Additionally, asparagus has a low GI, which is good for pregnant women with gestational diabetes.

Stir-fried asparagus with beef contains high levels of iron and protein. Photo: Freepik

Stir-fried asparagus with beef contains high levels of iron and protein.

Shrimp and Pumpkin Porridge

Shrimp and pumpkin porridge is extremely beneficial for pregnant women’s health during the second trimester. The dish is flavorful and very easy to eat. It helps enrich blood, supports the digestive system, and contributes to healthy fetal development.

Baked Sweet Potato

Sweet potatoes contain various vitamins, antioxidants, minerals, and fiber. A delicious and nutritious baked sweet potato is very good for the health of both mother and baby. Eating sweet potatoes can also help alleviate some discomforts during pregnancy.

Nutritious Dishes for the Third Trimester

In the third trimester, pregnant women who are healthy and have a good diet will have an easier delivery. Below are nutritious dishes for pregnant women in their third trimester.

Braised Shrimp

Braised shrimp is a highly nutritious dish with a delicious flavor. Fresh shrimp is rich in vitamins, protein, and calcium, thereby nourishing pregnant women and providing ample nutrients for healthy fetal development.

Fish Porridge

During the third trimester, pregnant women can continue to eat fish porridge to help their baby’s intelligence develop. Fish porridge is delicious and nutritious. Fish contains a lot of protein, vitamins, and is extremely beneficial for fetal development and a healthy pregnancy.

Fish porridge is very good for pregnant women in the third trimester. Photo: Freepik

Fish porridge is very good for pregnant women in the third trimester.

Black Sesame Milk

Black sesame milk is a delicious and nutritious milk that’s easy to drink. The nutrients in black sesame milk help beautify skin, prevent common illnesses in pregnant women, and support fetal brain stimulation. In particular, black sesame is also a way to stimulate natural labor for pregnant women.

Mixed Vegetable Soup

This soup has a sweet and refreshing taste, made from various vegetables, stimulating the appetite. This soup is high in nutrients and pregnant women should eat it regularly to boost the immune system for both mother and baby.

Ripe Papaya

Ripe papaya contains a large amount of vitamins, iron, and zinc, so eating ripe papaya will benefit the health of both mother and fetus. Ripe papaya can be eaten as a dessert after meals or blended into a smoothie.

Ripe papaya is very nutritious for both mother and baby. Photo: Freepik

Ripe papaya is very nutritious for both mother and baby.

Bean Sweet Soups

Beans are a rich source of protein, iron, fiber, and vitamins, providing many health benefits. Bean sweet soups can help cool down the body, detoxify, and prevent many diseases. Moreover, they can help pregnant women improve constipation. Additionally, drinking soy milk can also provide many nutrients for the fetus.

A good nutritional regimen for pregnant women will determine the development of the fetus. Each stage of pregnancy is equally important. Therefore, supplementing with nutritious dishes suitable for each stage is crucial. This helps both mother and baby stay healthy.