Foods to Eat During Pregnancy

it’s always important to eat a balanced diet – and its even more important when you’re pregnant because what you eat is the main source of nutrients for your baby. However, many women don’t get enough iron, folate, calcium, vitamin D, or protein. So when you are pregnant, it is important for you to increase the amounts of foods you eat with these nutrients.

Eating plenty of fresh fruit during pregnancy can help to ensure that both woman and baby remain healthy. fresh fruits contains lots of essential vitamins and nutrients and is a good source of fibre too.

Key Nutrients


Helps red blood cells deliver oxygen to your baby. Sources include legumes, tofu, leafy greens such as spinach, broccoli, cabbage, mushrooms and potatoes. During pregnancy you need 27 mg daily.

Vitamin A

You need this vitamin for healthy skin, eyesight, and bone growth. Carrots, dark, leafy greens, and sweet potatoes are good sources. During pregnancy you need 770 micrograms daily.

Vitamin C

Promotes healthy gums, teeth, and bones, and helps your body absorb iron. Good sources include papaya, citrus fruit, broccoli, dark leafy greens such as kale, tomatoes, and strawberries. During pregnancy you need 85 mg daily. 

Vitamin B6

Helps form red blood cells and helps your body use protein, fat, and carbohydrates. You can find vitamin B6 in bananas, Avacados, Spinach and Dried Fruits (apricots, prunes, raisins). During pregnancy you need 1.9 mg daily.

Folic Acid

A B vitamin important in the production of blood and protein, it also reduces the risk of neural tube defects (a birth defect of the brain and spinal cord). You can find folate in legumes, starches (potatoes and sweet potatoes) green, leafy vegetables, oranges and peaches.

You must get at least 400 micrograms of folate daily before pregnancy and during the first 12 weeks of pregnancy to reduce the risk of neural tube defects. During pregnancy, doctors recommend you get 600 micrograms daily.

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