Meals for pregnant ladies


Cereals, especially those with added iron and calcium, are great meal for any pregnant lady.

For example, ¾ of a cup full of cereals can have 400mg of folic acid which is the total necessary daily intake. Doctors are encouraging ladies that plan to become pregnant to take 800mg of folic acid per day. This is very important for the baby health.

Whole Grain Wheat

Nutritionists are suggesting that you can use the wheat only if you eat it like a whole grain. In that case the pregnant lady will get the necessary intake of folic acid which helps deflect any neurological complications with the baby. In the grain you will find all the necessary ingredients for growth, development and maintaining the baby organism. One whole grain contains 70,7% of carbohydrates, 10,2% proteins and around 2% fat, Vitamins B (B1, B2, B3 and folic acid), E, D, K and A (that can be found only in wheat from all of the cereal family). From the minerals you can find phosphate, around 50% and potassium, around 20-30%. The wheat can have iron, magnesium, calcium and zinc.

Oat flakes

In combination with seeds, dry fruit and raw or dried bran – represent the energetic breakfast that is easily digested. They can be used in soups, with bread and mixed like a smoothie. The oat flakes are known like the food that has easily digested proteins; in 100gr. oat flakes there is 15gr of proteins. They are rich with Vitamin B group, Vitamin E and minerals calcium, magnesium, selenium and potassium, iron and zinc. With the high concentration of diet fibers they are great for your digestive system. They can be used as laxative and protect the colon. If you eat half a cup of oat flakes without flavor, the pregnant ladies will intake great amount of the necessary daily nutrients. This should be on your menu even after you deliver your baby.


If you prepare yourself macaroni from whole grain wheat you will intake protein and fibers. This enriched pasta is great source of folic acids. Pasta from integral flour is also a healthy meal especially with the combination with vegetables and is best with olive oil. It can be served with fish too.

Brown integral rice

Pregnant ladies should intake 350-400mg of magnesium daily and brown rice is a great source of that. Besides that, the brown rice is a great source of iron and folic acid. It has a low level of carbohydrates, fat is found only in small percentage (it does not contain cholesterol) and it has high level of fibers. Brown rice has five times more Vitamin E and nicotine acid from the white rice, four times more Vitamin B1 and fibers, three times more magnesium, and 1,5 times more folic acid. It should be mentioned that brown rice does not contain gluten.