• 11 Feb - 17 Feb, 2023
  • Mag The Weekly

If you're expecting, this winter season will be a welcome treat. Every expecting mother wishes for a healthy pregnancy. The most important aspect of pregnancy is your daily diet, which is critical for your baby's development. It will undoubtedly be the best for you if you eat a diet rich in nutrients, proteins, and healthy fats. Winter brings the best fresh fruits and green vegetables, which are high in nutrients. Also, for a healthy pregnancy, include these 10 essential winter food items in your diet.

Fatty Fish

Fish is an excellent addition to this list, whether smoked on a whole wheat bagel, teriyaki-grilled, or pesto-covered. Fatty fish is high in omega-3 fatty acids, which are essential and provide numerous benefits. These are high in seafood, help your baby's brain and eyes develop, and may even lengthen the gestational period.

Green Peas

Consider incorporating green peas into your diet because they can be eaten raw or cooked, making them a convenient yet versatile food to have on hand. They are also high in folic acid, which is necessary for pregnant women because it helps to prevent birth defects of the brain and spine. Consuming green peas will also result in mothers producing high-quality milk for their babies.

Sweet Potato

Winter and sweet potatoes have an entirely different relationship. Sweet potatoes can be beneficial during pregnancy because they contain complex carbohydrates, which can provide sustained energy and help you maintain your blood sugar levels. They are also high in vitamin A, which is essential for fetal development. "However, it aids in the maintenance of your skin's, eyes', and immune system's health.


Nuts are typically the best source of fibre. Walnuts are high in Vitamin E, which helps to boost the immune system. It also protects you from common winter illnesses such as coughs, colds, and flu. Furthermore, walnuts are a good source of Omega-3 fatty acids, which aid in the development of the foetal brain. As a result, during the winter, a handful of walnuts is highly recommended for your pregnancy.


Having eggs while pregnant or breastfeeding aids brain development, making the baby smarter. According to research, eggs contain nutrients that the body can easily absorb. Eggs are high in choline, fatty acids, essential vitamins and minerals, as well as bioactive compounds that promote foetal brain development. Pregnant women can consume two hard-boiled eggs per day.


During pregnancy, minerals such as selenium, copper, magnesium, and vitamins C and E are essential. According to research, a lack of these minerals in the body during pregnancy can harm the foetus's development. According to research, not getting enough vitamin C in your diet can harm your cognitive performance. Oranges are good for your baby's brain development because they are high in vitamin C.


This food group includes lentils, peas, beans, chickpeas, soybeans, and peanuts, which can be used to make a variety of delicious dish ingredients. Legumes are excellent plant-based sources of fibre, protein, iron, folate, and calcium, which your body requires more of during pregnancy. Folic acid is one of the most important B vitamins (B9). It is critical for both you and your unborn child, especially during the first trimester and even before. It can be difficult to obtain enough folate through diet alone; you'll need at least 600 micrograms (mcg) per day.

Fenugreek leaves

The most versatile and healthiest green vegetable is fenugreek leaves. They are legumes and a good source of iron, which helps prevent anemia during pregnancy. Iron facilitates oxygen transport to cells throughout the body, including those of the developing fetus. Fenugreek leaves are also high in nutrients such as fibre, protein, and vitamin C, which are essential for a healthy pregnancy.


Strawberries, blueberries, and raspberries are considered superfoods because they are high in antioxidants and other important nutrients such as folate and vitamin B6. As a result, they are beneficial to the baby's brain development.


During pregnancy, women should consume plenty of calcium because it is essential for the foetus' growth and development. Yogurt is actually high in calcium and helps to strengthen bones. It is very soothing to a pregnant woman because it contains good bacteria that aids in the prevention of stomach upset and yeast infections. As a result, a pregnant woman should consume yoghurt on a regular basis during the winter months.