The 12 Best Foods to Eat During Pregnancy

What are the best foods to eat during Pregnancy?

Now that you have a baby on the way, a lot of lifestyle changes will need to happen.  No more hot tubs, roller coasters, or alcohol. 

But there are some dietary changes that need to happen as well. 

Even if you are a very healthy eater before pregnancy, there are some core nutrients you need to make sure you are getting daily for the health and development of your baby. 

Keep reading for 11 foods that you should try and load up on as often as possible throughout your pregnancy

Now that you are pregnant, how much should you be eating?

You may think “I am eating for 2 now, right?” WRONG!  

This shouldn’t give you license to just go crazy and eat junk food all day and double your servings of everything to “eat for 2”.  

When you are pregnant, you should be eating healthier than ever before!  Your body is trying to build a human being right now!  And that takes a lot of energy and requires proper fuel and nutrient to facilitate that process, not empty calories with no nutritional value.  

You really only need to be eating an extra 100 calories a day in the first trimester and 300 extra calories a day for the 2nd and 3rd trimesters. 

Most people are really very shocked to hear that, since 100 calories is just like an extra snack and 300 is as small as a cup of soup or half of a wrap at lunch.  You should be intuitive and listen to your body, there may be days where you just need that pint of ice cream, or you need that second slice of cake and that is totally fine!  You just want to make sure that it isn’t the majority of the time.  These are just rules of thumb but reframing what you think you knew about pregnancy nutrition is crucial to helping you make the best choices throughout your pregnancy

Also, you only need to gain on average about 25 – 35 pounds during the course of your pregnancy if you weight pre-pregnancy is already at a healthy and normal range. 

(Obviously, follow whatever your doctor recommends, but in general those are the guidelines that the CDC and many other medical journals recommend). 

It has become all too common for women to gain 50, 60 and even 80 pounds during their pregnancy!!! Which not only makes your recovery more difficult (both mentally & physically after the birth of the baby) but can actually risk the health of your baby and lead to complications during delivery.

 

So you see, what you eat and how much of it you eat is SUUUPER IMPORTANT during your pregnancy!

 

Essential nutrients you need in the foods to eat during pregnancy?

These are the most critical Nutrients that you need to prioritize consuming in your diet and exactly what important roles each of them play in the healthy development of your baby:

 

Essential Vitamins & Minerals during Pregnancy:

• Calcium

  • This is essential for the development of your baby’s teeth & bones.  If you body doesn’t get enough of that through your diet, it will stat to borrow from your own stores which will then weaken YOUR bones & teeth and lead to osteoporosis!

• Choline

  • This is another crucial mineral needed for your baby’s brain development. 
  • Ensuring that you consume enough choline will also help prevent neural tube defects & abnormalities of the brain & spine of your baby
  • Levels of Choline during pregnancy can affects the baby’s brain & memory function for the rest of their life!

• Copper

  • No, not the metal…This micronutrient is necessary for the formation and maintenance of your baby’s immune and skeletal systems, heart, and blood vessels.  This is a vital nutrient used to make your baby’s bones and organ tissues (notably the brain and heart)

• Fiber

  • Helps to regulate blood sugar and keep your weight gain within the appropriate amount
  • Provides long-term benefits to your child’s brain development & mental health and can even prevent allergies in your baby!

• Folic Acid

  • This is of HUGE importance and you should even focus on consuming folic acid if you are trying in preparation for pregnancy and even postpartum during breastfeeding.  Having enough folic acid will prevent brain and spine birth defects. 

• Iodine

  • This is a trace element that plays a major role in the brain development of the fetus. A deficiency in iodine can lead to intellectual disabilities in the baby, so load up!!!

• Iron

  • Having enough iron is essential to keeping your energy up and not having enough iron will make you even more tired and sluggish.  Making a baby is exhausting for your body so you need enough iron for your blood cells to deliver oxygen through both your body and your baby’s

• Omega-3 Fatty Acids

  • This healthy fat is responsible for the health of your baby’s immune system, heart, eyes and brain.  Bonus for the mom, it can help to minimize mood swings and risk of postpartum depression!

• Phosphorus

  • Aids in cell & tissue repair
  • Builds strong bones for both mom & baby

• Potassium

  • Helps to regulate electrolyte levels which prevents complications like preeclampsia
  • Also helps your body to retain all of the fluids you are trying to hard to consume!

• Protein

  • Necessary for the formation of the baby’s tissues (organs, muscles and skin)

• Vitamin A

  • Develops healthy skin and eyes for good eyesight
  • Aids in bone growth

• B Vitamins B6 & B12

  • Help to form red blood cells
  • Folate (a B Vitamin) is instrumental in preventing brain and spinal cord defects in the baby

• Vitamin C

  • Prevents low birth weight
  • Helps to form healthy bones, teeth and gums of the baby

• Vitamin D

  • Low levels of vitamin D increases risk of miscarriage and other pregnancy complications like preeclampsia and preterm birth

• Vitamin K

  • Critical part of blood clotting which can prevent excessive bleeding during labor and delivery in both mom & baby.

So what are the best foods to eat during pregnancy to get enough of these essential nutrients?

So now that you know what nutrients you need and why, see the below 11 most efficient superfoods that all pregnant women should prioritize integrating into their diet as much as possible to reap all of the benefits of these vital nutrients.

 

1. Dairy

• Milk, cheese and yogurt (make sure any dairy products you consume are pasteurized, especially soft cheeses).

Excellent source of: 

• Calcium
• Iodine
• Phosphorus
• Potassium
• Protein .
• Vitamin A
• B Vitamins
• Vitamin D

2. Sweet potato

• Roast them or toss them into soups
• Bake and eat whole as a baked potato.

Excellent source of:

• Fiber 
• Potassium
• Vitamin A
• Vitamin C

3. Broccoli & Dark Leafy greens

• Salads with Leafy greens like Kale, spinach, arugula & swiss chard
• Steam or roast broccoli and toss broccoli or kale into soups
• Add a handful of spinach to a smoothie.  You won’t even taste it with the fruit.  (I find that Mango, Pineapple and berries work best with spinach in smoothies).

Excellent source of:

• Calcium
• Choline
• Copper
• Fiber
• Folic Acid
• Iron
• Omega-3 Fatty Acids
• Potassium
• Vitamin A
• B Vitamins (Folate)
• Vitamin C
• Vitamin K

4. Whole Grains

• Oats, Quinoa, barley, wheatberries and brown rice.
• Substitute regular refined bread, pasta and rice for whole grain bread, chickpea or lentil pasta and brown rice.
• Barley is great in soups and quinoa or wheatberries are great on salads

Excellent source of:

• Copper
• Folic Acid
• Fiber
• Iron
• Phosphorous
• B Vitamins

5. Avocado

• Eat alone, add to salads and smoothies or spread on wraps and toast.

Excellent source of:

• Copper
• Fiber
• Folic Acid
• Omega-3 Fatty Acids
• Potassium (more than bananas!)
• B Vitamins (Folate)
• Vitamin K

6. Berries

• Blueberries, blackberries, strawberries, raspberries, goji berries, acai berries and cherries.
• Make Quick & easy smoothies, toss berries on tops of some Greek yogurt or just eat them plain!

Excellent source of:

• Fiber
• B Vitamins (Folate)
• Vitamin C
• Vitamin K

7. Lean protein & meats

• Chicken & lean cuts of beef and pork
• Pair meats with other foods high in Vitamin C (like bell peppers or tomatoes) to increase the absorption of iron from the meats

Excellent source of:

• Choline
• Iron
• Phosphorous
• Protein
• Vitamin A
• B Vitamins

8. Eggs

• Scrambles or omelets are a great way to combine eggs with some of the other pregnancy superfoods
• You can also drizzle egg into a soup (like an egg-drop soup-style)
• Have hard-boiled eggs on hand for quick and easy snacks

Excellent source of:

• Choline
• Folic Acid
• Iodine
• Iron
• Omega-3 Fatty Acids
• Phosphorous
• Protein
• Vitamin A
• B Vitamins (Folate)
• Vitamin D
• Vitamin K

9. Chia Seeds

• Add to smoothies, sprinkle over your yogurt or make chia puddings

Excellent source of:

• Calcium
• Fiber
• Iron
• Omega-3 fatty acids
• Potassium
• Protein

10. Salmon

• Salmon and anchovies are great during pregnancy
• Stay away from smoked salmon which has a risk of listeria that can cause development issues with your growing baby’s brain.
• Anchovies can be used in sauces or salad dressings for a salty flavor
• Grill, bake or sear and serve with a side of veggies for dinner
• Toss Leftover salmon in salads for lunch or n a scramble or omelet for breakfast

Excellent source of:

• Calcium
• Choline
• Iodine
• Iron
• Omega-3 Fatty Acids
• Phosphorus
• Protein
• Vitamin A
• B Vitamins
• Vitamin D

11. Legumes

• Lentils, beans, peas, chickpeas
• Toss in salads and soups or pair some veggie sticks with hummus as a snack

Excellent source of:

• Calcium
• Copper
• Fiber
• Folic Acid
• Iodine
• Iron
• Omega-3 Fatty Acids
• Phosphorous
• Potassium
• Protein
• B Vitamins (Folate)

12. Water

• Your blood volume increases by 45% when you are pregnant so it is essential that you have water with you at all times to stay especially hydrated
• Drink Coconut water (which has bonus electrolytes due to the potassium it provides) and you can also use coconut water in your smoothies
• Herbal teas (especially ginger) are great for settling your stomach
• Flavored seltzers are also helpful in easing any nausea while keeping you hydrated
• Fluids are crucial to make sure that your body can absorb and deliver the nutrients you are consuming throughout your body
• Being adequately hydrated also helps to ease unpleasant pregnancy symptoms such as bloating, headaches and mood swings

 

While the goal is to get the majority of your nutrients from whole foods, it is important that you have a good Prenatal vitamin to fill in the gaps.  You should not be relying on your prenatals to get all the nutrients that you and your baby need.  Nutrients are much more efficiently absorbed through whole foods..

 

This post was all about the best foods to eat during pregnancy.

So now you see why pregnancy is the most important time in your life to eat nutrient-dense foods.  Your diet is at its most  impactful and the stakes are higher than ever.  It is within your power to tip the scales and make it either a positive or a negative impact on the long term health and development of your baby. 

Your body is literally creating organs, blood, tissue, a brain and a heart from out of thin air!  But your body doesn’t just wait until you get the parts it needs, it is on a schedule! 

For example, if your body is at the stage where the baby’s heart is being developed, your body will work with what’s available.  If the necessary nutrients or tools are lacking then it will either borrow from you (which will only make you feel more weak and lethargic than you already do) or it will just need to go without.  And if that’s the case it can lead to huge abnormalities and insufficiencies in your baby and they will have to suffer the long term consequences 

So make sure to eat a variety of nutrient-dense foods during pregnancy.  You don’t need to double your calorie intake, you just need to be smarter about the calories you consume to get more bang for your buck (quality, not quantity).  The proper foods will not only ensure your baby’s health, but keep you healthy and more comfortable throughout your pregnancy and also make it easier for your body to heal and recover after the fact.