Best Foods to Eat While Pregnant | Pregnancy Nutrition Guide

Best Healthy Foods for Pregnancy

Foods to Eat or Avoid When Pregnant

There are a number of healthy foods that pregnant mothers should add to their balanced diet. Some of the best options include:

1. Leafy Greens

Leafy greens like Swiss Chard, kale, and spinach are some of the best to eat during your pregnancy. These vegetables are rich in folate, which is a B vitamin essential for fetal growth and preventing birth defects. Folate can support the development of the neural tube, which forms into the baby’s brain and spinal cord (Ref).

In addition to higher levels of folate, leafy greens are high in calcium and fiber, which can combat fatigue, promote healthy digestion, and support bone health. Consuming some of these vegetables daily will help make sure that you and your baby stay healthy.

2. Whole Grains

You can’t have a healthy, balanced diet during pregnancy without some whole grains mixed in. Choosing options like brown rice, quinoa, and oats can be beneficial. They are high in fiber, which will prevent a common complaint during pregnancy; constipation (Ref).

Whole grains are also rich in iron, magnesium, and B vitamins, which can support the energy needs of expectant mothers, while also keeping blood sugars stable, without huge spikes and worse crashes.

In this video, our valued expert Lauren Prasek explains the benefits of magnesium glycinate during pregnancy, emphasizing its calming effects, support for nerve function, and improved sleep quality.

3. Nuts and Seeds

If you would like to have a healthy snack for all those cravings during pregnancy, then looking at nuts and seeds can be a good place to start. Chia seeds, flaxseeds, walnuts, and almonds are full of protein, fiber, and healthy fats. This can provide fuel for pregnant women during the day.

These also contain Omega-3’s, which are essential for the development of the baby’s eyes and brain as well as for reducing inflammation and supporting cardiovascular health for the mother (Ref). Just a handful of these during the day can do the trick.

4. Eggs

Eggs are one of the best things to eat while pregnant because they have lots of high-quality protein in them. Plus, a single egg contains all nine essential amino acids, which are the building blocks of protein. Protein is essential for the growth of your baby’s tissues, including their organs and muscles (Ref).

Eggs are also a great source of choline, which is important for brain development(Ref). Getting enough choline during this time is so important for fetal brain health, so make a nice omelet for breakfast to keep your baby healthy!

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5. Berries

Looking to get something sweet in your diet, but want to stay healthy? Then you can’t go wrong with some berries. Berries like raspberries, strawberries, and blueberries are not only delicious, but they are also full of some amazing nutrients you need during pregnancy.

To start, berries are full of antioxidants, which will help protect the body from harmful free radicals while reducing pain and inflammation.

Berries also contain vitamin C, which will help the body absorb iron while boosting the immune system. Vitamin C also helps form collagen, which can help the baby develop skin, cartilage, and bones (Ref).

ALSO READ: Can You Take Collagen While Pregnant?

6. Lean Meats

Lean meats like turkey, lean cuts of beef, and chicken can provide the mother and her baby with high-quality protein, zinc, and iron.

Protein is important in helping the growth of fetal tissue, and iron will prevent anemia by improving oxygen circulation throughout the body (Ref). Zinc supports the immune system and the development of the baby’s cells (Ref).

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7. Dairy Products

Dairy products like cheese, yogurt, and milk, are a great source of vitamin D, protein, and calcium. Calcium is so important for the development of your baby’s bones and teeth and vitamin D helps the body absorb calcium.

Including dairy in your diet can help prevent muscle cramps, which can be common for many expectant mothers due to changes in the body’s calcium balance. Choose a variety of dairy products to support a healthy pregnancy.

For a well-balanced diet during pregnancy, try to include a variety of lean meats. This will help support your body’s increased blood volume and energy needs during this time.

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Jamie Mok, a registered dietitian nutritionist, says that “Our bodies prefer obtaining nutrients from food first because nutrients from food are more readily absorbed by our body.”

Trimester-Based Pregnancy Nutrition Chart

What Foods Should I Avoid During Pregnancy?

Unless your healthcare provider specifically tells you to avoid certain foods during your pregnancy, it is generally considered safe to eat most foods during pregnancy.

Indulging in something that is generally not considered healthy, such as ice cream and chips, on occasion is not the end of the world. Just do it all in moderation.

Some of the foods you should avoid during pregnancy include:

• Unpasteurized milk and foods made with unpasteurized milk
• Hot dogs and luncheon meat unless you heat them first
• Raw and undercooked seafood, meat, and eggs
• Raw dough and batter
• Alcohol

If you stick with a balanced, healthy diet most of the time, there is nothing wrong with giving in to those pregnancy cravings and having something unhealthy on occasion.

Also Read: Caffeine During Pregnancy

Should I Take Supplements During Pregnancy?

It is often best to choose to get the nutrition you need during pregnancy from a balanced diet. However, some pregnant women may find this more difficult or will have special dietary needs. In this case, choosing to start a supplement can be a good idea.

If you are considering a dietary supplement during pregnancy, then discuss this with your healthcare provider first. They can give some recommendations on which supplements would benefit you the best.

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