baby happy? You’re probably hearing it a lot: Eating nutritious foods while pregnant is essential.
We’re here to make your pantry into a one-stop shop of healthy and delicious
foods that will give your baby the best start to life.
When building your healthy eating plan, you’ll want to focus on whole foods
that give you higher amounts of the good stuff you’d need when not pregnant such as:
Foods to Eat When You’re Pregnant
* Apples
* Green leafy vegetables
* Raw nuts and seeds
* Beets
* Spinach
* Omega-3 rich foods like walnuts, avocados, and wild salmon
* Eggs
* Lean meats like chicken or turkey
10 Foods to Eat When You’re Pregnant
1) Veggies: The more the better!
2) Eggs: They contain omega-3 fatty acids and choline, a nutrient that may help prevent neurological disorders in the child's later years.
3) Red meat: It contains protein, zinc, and iron.
4) Dairy: Milk is a good source of protein and calcium.
5) Nuts: A healthy fat for you and your baby.
6) Vitamin D supplements: If you're not getting enough vitamin D in your diet, you could be risking your baby's health because it's necessary to build strong bones.
7) Protein bars or shakes: To provide energy and nutrients when you can't make it to a meal.
8) Fish oil supplements: For omega-3s that promote brain development.
9) Antioxidants like blueberries or dark chocolate: These foods will give your body extra protection against free radicals or toxins that might harm your baby.
10) Tea or coffee with skim milk and little sugar (when needed): Caffeine has been shown to help keep blood pressure low while also increasing metabolism in pregnant women.
vitamins and minerals
There are many vitamins and minerals that are important to your baby’s health. The ones you should focus on when pregnant are: iron, potassium, protein, vitamin D, thiamin (B1), riboflavin (B2), niacin (B3), B12, folate, zinc and copper. These vitamins will help your baby develop their organs and body systems.
healthy types of fat
, protein, and fiber.
1. Avocado
Avocados are an excellent source of healthy fats, potassium, folate, vitamin C and B. They’re also high in fiber and low in calories.
2. Salmon
Salmon is a great source of omega-3 fatty acids which are essential for cognitive development and brain health. Plus, it’s rich in protein to help meet the demands of pregnancy. It also contains vitamin D for strong bones, calcium for better teeth and reduced risk of preeclampsia, and vitamin B12 to prevent neural tube defects.
3. Sweet potatoes
Sweet potatoes have a lower glycemic index than many other types of vegetables so they won’t spike your blood sugar or cause you to crash later on like foods with a higher glycemic index might do to you if you’re pregnant (especially important if you have gestational diabetes). They’re also full of vitamins C and A which contribute to your baby’s growth and your immune system while helping ward off illnesses such as colds too! The fiber content will keep you feeling fuller longer so you don’t feel as hungry between meals while reducing morning sickness symptoms too!
4. String beans
String beans offer a great source of folate which is critical during pregnancy for preventing birth defects such as spina bifida and anencephaly as well as boosting your baby's motor skills after
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