Congratulations on receiving a positive pregnancy test! This moment is truly one of the most heartwarming experiences a couple can share.
During pregnancy, women often receive an abundance of affection from their partners. From delightful movie outings to husbands taking on household chores and even preparing meals, this period is filled with special care and attention.
However, while being pregnant is a joyous experience, ensuring a safe delivery is equally important. Medical experts emphasize the significance of proper nutrition during this time.
According to expert Ada Bjarnadotti, when creating a healthy eating plan, pregnant women should prioritize whole foods that are rich in protein, vitamins, minerals, healthy fats, complex carbohydrates, fiber, and fluids.
Here are some nutritious foods for pregnant women to help meet their dietary goals.
Dairy Products
During pregnancy, it’s essential to consume additional protein and calcium to support the needs of your developing baby. Incorporating dairy products like milk, cheese, and yogurt into your diet is highly recommended.
Dairy products are rich in two types of high-quality protein: casein and whey. They are the best dietary source of calcium and also provide significant amounts of phosphorus, B vitamins, magnesium, and zinc.
Yogurt, particularly Greek yogurt, offers more calcium than most other dairy options and is especially beneficial. Some varieties contain probiotic bacteria, which can aid in digestive health.
“If you’re lactose intolerant, you might still be able to enjoy probiotic yogurt. Consult with your doctor to see if you can give it a try. A whole world of yogurt smoothies, parfaits, and lassi could be waiting for you,” Bjarnadotti notes on healthline.com.
Legumes
This food group includes lentils, peas, beans, chickpeas, soybeans, and peanuts—perfect ingredients for a variety of delicious recipes!
Legumes are excellent plant-based sources of fiber, protein, iron, folate, and calcium—all of which are essential during pregnancy.
Folate, also known as vitamin B9, is particularly important for both you and your baby, especially during the first trimester and even beforehand. You’ll need at least 600 micrograms (mcg) of folate each day, which can be challenging to obtain through food alone. Incorporating legumes into your diet can help you reach this goal, along with any supplementation recommended by your doctor.
Legumes are also generally high in fiber, with some varieties providing significant amounts of iron, magnesium, and potassium. You might consider incorporating legumes into your meals with options like hummus on whole grain toast, black beans in a taco salad, or a hearty lentil curry.
Sweet Potatoes
Sweet potatoes are not only delicious when cooked in countless ways, but they are also rich in beta carotene, a plant compound that your body converts into vitamin A.
Vitamin A is crucial for your baby’s development, but be cautious with excessive intake from animal sources, such as organ meats, which can lead to toxicity. Fortunately, sweet potatoes are an excellent plant-based source of beta carotene and fiber. Fiber helps you feel full longer, minimizes blood sugar spikes, and supports digestive health—especially beneficial if you experience pregnancy-related constipation. For a delightful breakfast, try using sweet potatoes as a base for your morning avocado toast.
Salmon
Whether smoked on a whole wheat bagel, teriyaki grilled, or topped with pesto, salmon is a fantastic addition to your diet. It is rich in essential Omega-3 fatty acids, which offer numerous health benefits.
But wait: Have you been told to limit your seafood intake due to the mercury and other contaminants found in high mercury fish? You can still eat fatty fish like salmon. High-mercury fish to avoid include swordfish, shark, king mackerel, marlin, bigeye tuna, and tilefish.
Eggs
Those incredible, edible eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need. A large egg contains about 80 calories, high-quality protein, fat, and many vitamins and minerals. Eggs are a great source of choline, a vital nutrient during pregnancy. It’s important in baby’s brain development and helps prevent developmental abnormalities of the brain and spine.
A single whole egg contains roughly 147 milligrams (mg) of choline, which will get you closer to the current recommended choline intake of 450 mg per day while pregnant (though more studies are being done to determine if that is enough).
Broccoli and dark, leafy greens
No surprise here: Broccoli and dark, green vegetables, such as kale and spinach, pack in many of the nutrients you’ll need. Even if you don’t love eating them, they can often be squirreled into all kinds of dishes.
The benefits of green vegetables include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. They truly are a treasure trove of green goodness.
Incorporating servings of green veggies into your diet is an effective way to boost your vitamin intake and help prevent constipation due to their high fiber content. Additionally, these vegetables have been associated with a lower risk of low birth weight.
Lean Meat and Proteins
Lean beef, pork, and chicken are excellent sources of high-quality protein. Beef and pork are particularly rich in iron, choline, and other B vitamins—all of which are essential in greater amounts during pregnancy.
Iron is a vital mineral that red blood cells use as a component of hemoglobin. As your blood volume increases, your need for iron rises, especially during the third trimester.
Low iron levels during early and mid-pregnancy can lead to iron deficiency anemia, which heightens the risk of low birth weight and other complications.
Meeting your iron requirements through diet alone can be challenging, particularly if you develop a dislike for meat or follow a vegetarian or vegan diet. However, for those who can, regularly consuming lean red meat may help boost your dietary iron intake.
