Pregnancy Fruit Chart

Understanding the Benefits of Eating Fruits During Pregnancy

Pregnancy is a special and unique time in a woman’s life. Eating the right amounts and types of food, including different fruits, can go a long way in helping a woman get the most out of her pregnancy experience. Eating a variety of fruits while pregnant can help provide essential nutrients to both mother and baby, as well as promote better overall health.

The Benefits of Eating Fruits During Pregnancy

Fruits contain vitamins, minerals, and fiber – all of which are important for the health of the pregnant woman and baby. Eating fruits during pregnancy can provide the following benefits:

  • Aid in Digestion – Eating fruit can help keep a woman regular during her pregnancy, which can counteract many of the digestive issues that can accompany pregnancy.
  • Provide Antioxidants – Eating fruits can provide helpful antioxidants which can help reduce risks of some pregnancy complications.

  • Promote Healthy Weight Gain – Eating the right amounts of fruits can help ensure a pregnant woman is not gaining too much or too little weight.
  • Provide Nutrients – Fruits contain vitamins, minerals, phytochemicals, and antioxidants that are essential for the health of mother and baby during pregnancy.

Pregnancy Fruit Chart

Below is a sample chart to help show the benefits of eating different types of fruit for pregnant women.

FruitHealth Benefits
ApplesHigh in fiber, vitamins, and minerals; helps prevent constipation and encourages healthy weight gain
BananasA great source of energy and minerals; helps balance blood sugar levels
OrangesRich in Vitamin C; helps strengthen the developing baby’s immune system
KiwiHigh in antioxidants and Vitamin C; helps prevent preterm labor and low-birth weight
CherriesHigh in anthocyanins, which can help reduce inflammation; supports healthy circulation
StrawberriesRich in Vitamin C and antioxidants; helps reduce risk of preeclampsia
PapayaHigh in Vitamin A, calcium, and iron; helps reduce morning sickness and boost the baby’s growth

Picking the Right Fruits During Pregnancy

When choosing the right fruit for your pregnancy needs, there are a few things to consider, such as texture, taste, and nutritional value. Pregnant women should aim to eat a wide variety of fruits that are high in vitamins, minerals, antioxidants, and fiber. Additionally, pregnant women should also consider eating organic fruits and vegetables, as certain pesticide residues have been linked to potential health risks.

To make sure you’re getting the most out of your fruits, aim to eat a mix of whole fruit, nut butters, smoothies, salads, and baked treats. Whatever fruit you choose to eat, make sure it’s ripe. Eating a fruit that’s too soft can increase risk of food poisoning, which is not something a pregnant woman needs to deal with.


Eating the right types and amounts of fruits during pregnancy can help a woman get the most out of her pregnancy experience. Not only can it provide essential vitamins, minerals, and other nutrients, but it can also help ensure a healthy weight gain and reduce risk of some pregnancy complications.

By picking the right fruits, such as apples, bananas, oranges, kiwi, cherries, strawberries, and papaya, pregnant women can get the most out of their nutrient-packed fruits!

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