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Maintaining a healthy diet during pregnancy isvery important.During this time, your body needs additionalnutrients, vitamins and minerals .In fact, you may need 350–500 extra calorieseach day during the 2nd and 3rd trimesters.A diet that lacks key nutrients may negativelyaffect the baby’s development .Poor eating habits and excess weight gain mayalso increase the risk of gestational diabetesand pregnancy or birth complications .Put simply, choosing healthy, nutritious foodswill help ensure the health of you and yourbaby.It will also make it a lot easier to lose thepregnancy weight after you’ve given birth.Here are 13 highly nutritious foods to eat when you’re pregnant.
1. DIARY PRODUCTS
During pregnancy, you need to consume extraprotein and calcium to meet the needs of thegrowing fetus .Dairy products contain two types of highquality protein: casein and whey.
Dairy is the best dietary source of calcium, and provideshigh amounts of phosphorus, various B-vitamins,magnesium and zinc.Yogurt, especially Greek yogurt, is particularlybeneficial for pregnant women .It contains more calcium than any other dairyproduct. Some varieties also contain probioticbacteria, which support digestive health .People who are lactose intolerant may also beable to tolerate yogurt, especially probioticyogurt.Taking probiotic supplements during pregnancymay reduce the risk of complications such aspreeclampsia, gestational diabetes, vaginalinfections and allergies.
BOTTOM LINE:Dairy products, especially yogurt, are agreat choice for pregnant women. Dairyproducts help meet increased protein andcalcium needs. Probiotics may also helpreduce the risk of complications.This group of food includes lentils, peas, beans,chickpeas, soybeans and peanuts.Legumes are excellent plant-based sources offiber, protein, iron, folate (B9) and calcium, allof which the body needs more of duringpregnancy.Folate is one of the B-vitamins (B9). It is veryimportant for the health of the mother andfetus, especially during the first trimester.However, most pregnant women are notconsuming nearly enough folate.
2. LEGUMES
This has been linked with an increased risk ofneural tube defects and low birth weight.Insufficient folate intake may also cause thechild to be more prone to infections and diseaselater in life (17 , 18 ).Legumes contain high amounts of folate. Onecup of lentils, chickpeas or black beans mayprovide from 65–90% of the RDA (19 ).Furthermore, legumes are generally very high infiber. Some varieties are also high in iron,magnesium and potassium.
BOTTOM LINE:Legumes are great sources of folate,fiber and many other nutrients. Folate isa very important nutrient duringpregnancy, and may reduce the risk ofsome birth defects and diseases.
3. SWEET POTATO
Sweet potatoes are very rich in beta-carotene,a plant compound that is converted into vitaminA in the body.Vitamin A is essential for growth, as well asfor the differentiation of most cells and tissues.It is very important for healthy fetaldevelopment .Pregnant women are generally advised toincrease their vitamin A intake by 10–40% .However, they are also advised to avoid veryhigh amounts of animal-based sources ofvitamin A, which may cause toxicity when eatenin excess .Therefore, beta-carotene is a very importantsource of vitamin A for pregnant women.Sweet potatoes are an excellent source ofbeta-carotene. About 100–150 grams (3.5–5.3 oz) of cooked sweet potatoes fulfills theentire RDI.Furthermore, sweet potatoes contain fiber, whichmay increase fullness, reduce blood sugarspikes and improve digestive health and mobility.
BOTTOM LINE:Sweet potatoes are an excellent sourceof beta-carotene, which the bodytransforms into vitamin A. Vitamin A isimportant for the growth anddifferentiation of cells in the growing foetus.
4.ALMA
Salmon is very rich in essential omega-3 fattyacids.Most people, including pregnant women, are notgetting nearly enough omega-3 from their diet .Omega-3 fatty acids are essential duringpregnancy, especially the long-chain omega-3fatty acids DHA and EPA.These are found in high amounts in seafood,and help build the brain and eyes of the fetus.Yet pregnant women are generally advised tolimit their seafood intake to twice a week, dueto the mercury and other contaminants foundin fatty fish .This has caused some women to avoid seafoodaltogether, thus limiting the intake of essentialomega-3 fatty acids.However, studies have shown that pregnantwomen who eat 2–3 meals of fatty fish perweek achieve the recommended intake ofomega-3 and increase their blood levels of EPAand DHA .Salmon is also one of very few naturalsources of vitamin D, which is often lacking inthe diet. It is very important for manyprocesses in the body, including bone health andimmune function.
BOTTOM LINE:Salmon contains the essential omega-3fatty acids EPA and DHA, which areimportant for brain and eye developmentin the growing baby. Salmon is also anatural source of vitamin D.
5. EGGS
Eggs are the ultimate health food, because theycontain a little bit of almost every nutrientyou need.A large egg contains 77 calories, as well ashigh-quality protein and fat. It also containsmany vitamins and minerals.Eggs are a great source of choline. Choline isessential for many processes in the body,including brain development and health .A dietary survey in the US showed that over 90% of people consumed less than therecommended amount of choline .Low choline intake during pregnancy mayincrease the risk of neural tube defects and possibly lead to decreased brain function .A single whole egg contains roughly 113 mg ofcholine, which is about 25% of the recommendeddaily intake for pregnant women (450 mg).
BOTTOM LINE:Whole eggs are incredibly nutritious anda great way to increase overall nutrientintake. They also contain choline, anessential nutrient for brain health anddevelopment.
6. BROCCOLI AND DARK LEAFY GREENS
Broccoli and dark, green vegetables, such askale and spinach, contain many of the nutrientsthat pregnant women need.These include fiber, vitamin C, vitamin K,vitamin A, calcium, iron, folate and potassium.Furthermore, broccoli and leafy greens are richin antioxidants. They also contain plantcompounds that benefit the immune system anddigestion .Due to their high fiber content, these vegetablesmay also help prevent constipation. This is avery common problem among pregnant women.Consuming green, leafy vegetables has also beenlinked with a reduced risk of low birth weight.
BOTTOM LINE:Broccoli and leafy greens contain mostof the nutrients that pregnant womenneed. They are also rich in fiber, whichmay help prevent or treat constipation.
7. LEAN MEAT
Beef, pork and chicken are excellent sources ofhigh-quality protein.Furthermore, beef and pork are also rich iniron, choline and other B-vitamins — all ofwhich are needed in higher amounts duringpregnancy.Iron is an essential mineral that is used by redblood cells as a part of hemoglobin. It isimportant for delivering oxygen to all cells inthe body.Pregnant women need more iron, since theirblood volume is increasing. This is particularlyimportant during the third trimester.Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia,which doubles the risk of premature deliveryand low birth weight .It may be hard to cover iron needs with dietalone, especially since many pregnant womendevelop an aversion to meat .
However, for those who can, eating red meatregularly may help increase the amount of ironacquired from the diet.Eating foods that are rich in vitamin C, such asoranges or bell peppers, may also help increaseabsorption of iron from meals.
BOTTOM LINE:Lean meat is a good source of high-quality protein. Beef and pork are alsorich in iron, choline and B-vitamins, all ofwhich are important nutrients during pregnancy.
8. FISH LIVER OIL
Fish liver oil is made from the oily liver of fish,most often cod.The oil is very rich in the omega-3 fatty acidsEPA and DHA, which are essential for fetalbrain and eye development .Fish liver oil is also very high in vitamin D,which many people do not get enough of. Itmay be highly beneficial for those who don’tregularly eat seafood or supplement withomega-3 or vitamin D.Low vitamin D intake has been linked with anincreased risk of preeclampsia. This potentiallydangerous complication is characterized by highblood pressure, swelling of the hands and feet,and protein in the urine .Consuming cod liver oil during early pregnancyhas been linked with higher birth weight and alower risk of disease later in the baby’s life.A single serving (one tablespoon) of fish liveroil provides more than the recommended dailyintake of omega-3, vitamin D and vitamin A.However, it is not recommended to consumemore than one serving (one tablespoon) perday, because too much preformed vitamin A canbe dangerous for the fetus. High levels ofomega-3 may also have blood-thinning effects.
BOTTOM LINE:A single serving of fish liver oil providesmore than the required amount ofomega-3 fatty acids, vitamin D andvitamin A. Fish liver oil may beparticularly important for women whodon’t eat seafood.
9. BERRIES
Berries are packed with water, healthy carbs,vitamin C, fiber and plant compounds.They generally contain high amounts of vitaminC, which helps the body absorb iron.Vitamin C is also important for skin health andimmune function .Berries have a relatively low glycemic indexvalue, so they should not cause major spikes inblood sugar.Berries are also a great snack because theycontain both water and fiber. They provide alot of flavor and nutrition, but with relativelyfew calories.
BOTTOM LINE:Berries contain water, carbs, vitamin C,fiber, vitamins, antioxidants and plantcompounds. They may help pregnantwomen increase their nutrient and waterintake.
10. WHOLE GRAIN
Eating whole grains may help meet the increasedcalorie requirements that come with pregnancy,especially during the second and thirdtrimesters.As opposed to refined grains, whole grains arepacked with fiber, vitamins and plantcompounds.Oats and quinoa also contain a fair amount ofprotein, which is important during pregnancy.Additionally, whole grains are generally rich inB-vitamins, fiber and magnesium. All of theseare frequently lacking in the diets of pregnantwomen .
BOTTOM LINE:Whole grains are packed with fiber,vitamins and plant compounds. They arealso rich in B-vitamins, fiber andmagnesium, all of which pregnant womenneed.
11. AVOCADOS
Avocados are an unusual fruit because theycontain a lot of monounsaturated fatty acids.They are also high in fiber, B-vitamins(especially folate), vitamin K, potassium, copper,vitamin E and vitamin C.Because of their high content of healthy fats,folate and potassium, avocados are a greatchoice for pregnant women.The healthy fats help build the skin, brain andtissues of the fetus, and folate may helpprevent neural tube defects .Potassium may help relieve leg cramps, a sideeffect of pregnancy for some women. Avocadosactually contain more potassium than bananas.
BOTTOM LINE:Avocados contain high amounts ofmonounsaturated fatty acids, fiber,folate and potassium. They may helpimprove fetal health and relieve the legcramps that are common in pregnantwomen.
12. DRIED FRUIT
Dried fruit is generally high in calories, fiberand various vitamins and minerals.One piece of dried fruit contains the sameamount of nutrients as fresh fruit, just withoutall the water and in a much smaller form.Therefore, one serving of dried fruit canprovide a large percentage of the recommendedintake of many vitamins and minerals, includingfolate, iron and potassium.Prunes are rich in fiber, potassium, vitamin Kand sorbitol. They are natural laxatives, andmay be very helpful in relieving constipation.Dates are high in fiber, potassium, iron andplant compounds. Regular date consumption inthe third trimester may help facilitate cervicaldilation and reduce the need to induce labor.However, dried fruit also contains high amountsof natural sugar. Make sure to avoid thecandied varieties, which contain even moresugar.Although dried fruit may help increase calorie and nutrient intake, it is generally notrecommended to consume more than oneserving at a time.
BOTTOM LINE:Dried fruit may be highly beneficial forpregnant women, since they are smalland nutrient-dense. Just make sure to limit your portions and avoid the candied varieties.
13. WATER
During pregnancy, blood volume increases by upto 1.5 liters. Therefore, it is important to stayproperly hydrated .The fetus usually gets everything it needs, butif you don’t watch your water intake, youmay become dehydrated.Symptoms of mild dehydration includeheadaches, anxiety, tiredness, bad mood andreduced memory.Furthermore, increasing water intake may helprelieve constipation and reduce the risk ofurinary tract infections, which are commonduring pregnancy .General guidelines recommend drinking about 2liters of water per day, but the amount youreally need varies by individual.As an estimate, you should be drinking about1–2 liters each day. Just keep in mind thatyou also get water from other foods andbeverages, such as fruit, vegetables, coffee andtea.As a rule of thumb, you should always drinkwater when you’re thirsty, and drink untilyou’ve quenched your thirst.
BOTTOM LINE:Drinking water is important because ofthe increased blood volume duringpregnancy. Adequate hydration may alsohelp prevent constipation and urinarytract infections.
TAKE NOTE
What you eat during pregnancy affects yourenergy and well-being.
It may also directly affect the health anddevelopment of your baby.Since calorie and nutrient needs are increased,it is very important that you choose nutrient-dense, healthy foods.
Gaining weight during pregnancy is normal, butit is important to gain it the healthy way.
Thisbenefits you, your baby and your health afterthe pregnancy.This list should be a good start towards ahealthy, well-nourished pregnancy.
Maintaining a healthy diet during pregnancy isvery important.During this time, your body needs additionalnutrients, vitamins and minerals .In fact, you may need 350–500 extra calorieseach day during the 2nd and 3rd trimesters.A diet that lacks key nutrients may negativelyaffect the baby’s development .Poor eating habits and excess weight gain mayalso increase the risk of gestational diabetesand pregnancy or birth complications .Put simply, choosing healthy, nutritious foodswill help ensure the health of you and yourbaby.It will also make it a lot easier to lose thepregnancy weight after you’ve given birth.Here are 13 highly nutritious foods to eat when you’re pregnant.
1. DIARY PRODUCTS
During pregnancy, you need to consume extraprotein and calcium to meet the needs of thegrowing fetus .Dairy products contain two types of highquality protein: casein and whey.
Dairy is the best dietary source of calcium, and provideshigh amounts of phosphorus, various B-vitamins,magnesium and zinc.Yogurt, especially Greek yogurt, is particularlybeneficial for pregnant women .It contains more calcium than any other dairyproduct. Some varieties also contain probioticbacteria, which support digestive health .People who are lactose intolerant may also beable to tolerate yogurt, especially probioticyogurt.Taking probiotic supplements during pregnancymay reduce the risk of complications such aspreeclampsia, gestational diabetes, vaginalinfections and allergies.
BOTTOM LINE:Dairy products, especially yogurt, are agreat choice for pregnant women. Dairyproducts help meet increased protein andcalcium needs. Probiotics may also helpreduce the risk of complications.This group of food includes lentils, peas, beans,chickpeas, soybeans and peanuts.Legumes are excellent plant-based sources offiber, protein, iron, folate (B9) and calcium, allof which the body needs more of duringpregnancy.Folate is one of the B-vitamins (B9). It is veryimportant for the health of the mother andfetus, especially during the first trimester.However, most pregnant women are notconsuming nearly enough folate.
2. LEGUMES
This has been linked with an increased risk ofneural tube defects and low birth weight.Insufficient folate intake may also cause thechild to be more prone to infections and diseaselater in life (17 , 18 ).Legumes contain high amounts of folate. Onecup of lentils, chickpeas or black beans mayprovide from 65–90% of the RDA (19 ).Furthermore, legumes are generally very high infiber. Some varieties are also high in iron,magnesium and potassium.
BOTTOM LINE:Legumes are great sources of folate,fiber and many other nutrients. Folate isa very important nutrient duringpregnancy, and may reduce the risk ofsome birth defects and diseases.
3. SWEET POTATO
Sweet potatoes are very rich in beta-carotene,a plant compound that is converted into vitaminA in the body.Vitamin A is essential for growth, as well asfor the differentiation of most cells and tissues.It is very important for healthy fetaldevelopment .Pregnant women are generally advised toincrease their vitamin A intake by 10–40% .However, they are also advised to avoid veryhigh amounts of animal-based sources ofvitamin A, which may cause toxicity when eatenin excess .Therefore, beta-carotene is a very importantsource of vitamin A for pregnant women.Sweet potatoes are an excellent source ofbeta-carotene. About 100–150 grams (3.5–5.3 oz) of cooked sweet potatoes fulfills theentire RDI.Furthermore, sweet potatoes contain fiber, whichmay increase fullness, reduce blood sugarspikes and improve digestive health and mobility.
BOTTOM LINE:Sweet potatoes are an excellent sourceof beta-carotene, which the bodytransforms into vitamin A. Vitamin A isimportant for the growth anddifferentiation of cells in the growing foetus.
4.ALMA
Salmon is very rich in essential omega-3 fattyacids.Most people, including pregnant women, are notgetting nearly enough omega-3 from their diet .Omega-3 fatty acids are essential duringpregnancy, especially the long-chain omega-3fatty acids DHA and EPA.These are found in high amounts in seafood,and help build the brain and eyes of the fetus.Yet pregnant women are generally advised tolimit their seafood intake to twice a week, dueto the mercury and other contaminants foundin fatty fish .This has caused some women to avoid seafoodaltogether, thus limiting the intake of essentialomega-3 fatty acids.However, studies have shown that pregnantwomen who eat 2–3 meals of fatty fish perweek achieve the recommended intake ofomega-3 and increase their blood levels of EPAand DHA .Salmon is also one of very few naturalsources of vitamin D, which is often lacking inthe diet. It is very important for manyprocesses in the body, including bone health andimmune function.
BOTTOM LINE:Salmon contains the essential omega-3fatty acids EPA and DHA, which areimportant for brain and eye developmentin the growing baby. Salmon is also anatural source of vitamin D.
5. EGGS
Eggs are the ultimate health food, because theycontain a little bit of almost every nutrientyou need.A large egg contains 77 calories, as well ashigh-quality protein and fat. It also containsmany vitamins and minerals.Eggs are a great source of choline. Choline isessential for many processes in the body,including brain development and health .A dietary survey in the US showed that over 90% of people consumed less than therecommended amount of choline .Low choline intake during pregnancy mayincrease the risk of neural tube defects and possibly lead to decreased brain function .A single whole egg contains roughly 113 mg ofcholine, which is about 25% of the recommendeddaily intake for pregnant women (450 mg).
BOTTOM LINE:Whole eggs are incredibly nutritious anda great way to increase overall nutrientintake. They also contain choline, anessential nutrient for brain health anddevelopment.
6. BROCCOLI AND DARK LEAFY GREENS
Broccoli and dark, green vegetables, such askale and spinach, contain many of the nutrientsthat pregnant women need.These include fiber, vitamin C, vitamin K,vitamin A, calcium, iron, folate and potassium.Furthermore, broccoli and leafy greens are richin antioxidants. They also contain plantcompounds that benefit the immune system anddigestion .Due to their high fiber content, these vegetablesmay also help prevent constipation. This is avery common problem among pregnant women.Consuming green, leafy vegetables has also beenlinked with a reduced risk of low birth weight.
BOTTOM LINE:Broccoli and leafy greens contain mostof the nutrients that pregnant womenneed. They are also rich in fiber, whichmay help prevent or treat constipation.
7. LEAN MEAT
Beef, pork and chicken are excellent sources ofhigh-quality protein.Furthermore, beef and pork are also rich iniron, choline and other B-vitamins — all ofwhich are needed in higher amounts duringpregnancy.Iron is an essential mineral that is used by redblood cells as a part of hemoglobin. It isimportant for delivering oxygen to all cells inthe body.Pregnant women need more iron, since theirblood volume is increasing. This is particularlyimportant during the third trimester.Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia,which doubles the risk of premature deliveryand low birth weight .It may be hard to cover iron needs with dietalone, especially since many pregnant womendevelop an aversion to meat .
However, for those who can, eating red meatregularly may help increase the amount of ironacquired from the diet.Eating foods that are rich in vitamin C, such asoranges or bell peppers, may also help increaseabsorption of iron from meals.
BOTTOM LINE:Lean meat is a good source of high-quality protein. Beef and pork are alsorich in iron, choline and B-vitamins, all ofwhich are important nutrients during pregnancy.
8. FISH LIVER OIL
Fish liver oil is made from the oily liver of fish,most often cod.The oil is very rich in the omega-3 fatty acidsEPA and DHA, which are essential for fetalbrain and eye development .Fish liver oil is also very high in vitamin D,which many people do not get enough of. Itmay be highly beneficial for those who don’tregularly eat seafood or supplement withomega-3 or vitamin D.Low vitamin D intake has been linked with anincreased risk of preeclampsia. This potentiallydangerous complication is characterized by highblood pressure, swelling of the hands and feet,and protein in the urine .Consuming cod liver oil during early pregnancyhas been linked with higher birth weight and alower risk of disease later in the baby’s life.A single serving (one tablespoon) of fish liveroil provides more than the recommended dailyintake of omega-3, vitamin D and vitamin A.However, it is not recommended to consumemore than one serving (one tablespoon) perday, because too much preformed vitamin A canbe dangerous for the fetus. High levels ofomega-3 may also have blood-thinning effects.
BOTTOM LINE:A single serving of fish liver oil providesmore than the required amount ofomega-3 fatty acids, vitamin D andvitamin A. Fish liver oil may beparticularly important for women whodon’t eat seafood.
9. BERRIES
Berries are packed with water, healthy carbs,vitamin C, fiber and plant compounds.They generally contain high amounts of vitaminC, which helps the body absorb iron.Vitamin C is also important for skin health andimmune function .Berries have a relatively low glycemic indexvalue, so they should not cause major spikes inblood sugar.Berries are also a great snack because theycontain both water and fiber. They provide alot of flavor and nutrition, but with relativelyfew calories.
BOTTOM LINE:Berries contain water, carbs, vitamin C,fiber, vitamins, antioxidants and plantcompounds. They may help pregnantwomen increase their nutrient and waterintake.
10. WHOLE GRAIN
Eating whole grains may help meet the increasedcalorie requirements that come with pregnancy,especially during the second and thirdtrimesters.As opposed to refined grains, whole grains arepacked with fiber, vitamins and plantcompounds.Oats and quinoa also contain a fair amount ofprotein, which is important during pregnancy.Additionally, whole grains are generally rich inB-vitamins, fiber and magnesium. All of theseare frequently lacking in the diets of pregnantwomen .
BOTTOM LINE:Whole grains are packed with fiber,vitamins and plant compounds. They arealso rich in B-vitamins, fiber andmagnesium, all of which pregnant womenneed.
11. AVOCADOS
Avocados are an unusual fruit because theycontain a lot of monounsaturated fatty acids.They are also high in fiber, B-vitamins(especially folate), vitamin K, potassium, copper,vitamin E and vitamin C.Because of their high content of healthy fats,folate and potassium, avocados are a greatchoice for pregnant women.The healthy fats help build the skin, brain andtissues of the fetus, and folate may helpprevent neural tube defects .Potassium may help relieve leg cramps, a sideeffect of pregnancy for some women. Avocadosactually contain more potassium than bananas.
BOTTOM LINE:Avocados contain high amounts ofmonounsaturated fatty acids, fiber,folate and potassium. They may helpimprove fetal health and relieve the legcramps that are common in pregnantwomen.
12. DRIED FRUIT
Dried fruit is generally high in calories, fiberand various vitamins and minerals.One piece of dried fruit contains the sameamount of nutrients as fresh fruit, just withoutall the water and in a much smaller form.Therefore, one serving of dried fruit canprovide a large percentage of the recommendedintake of many vitamins and minerals, includingfolate, iron and potassium.Prunes are rich in fiber, potassium, vitamin Kand sorbitol. They are natural laxatives, andmay be very helpful in relieving constipation.Dates are high in fiber, potassium, iron andplant compounds. Regular date consumption inthe third trimester may help facilitate cervicaldilation and reduce the need to induce labor.However, dried fruit also contains high amountsof natural sugar. Make sure to avoid thecandied varieties, which contain even moresugar.Although dried fruit may help increase calorie and nutrient intake, it is generally notrecommended to consume more than oneserving at a time.
BOTTOM LINE:Dried fruit may be highly beneficial forpregnant women, since they are smalland nutrient-dense. Just make sure to limit your portions and avoid the candied varieties.
13. WATER
During pregnancy, blood volume increases by upto 1.5 liters. Therefore, it is important to stayproperly hydrated .The fetus usually gets everything it needs, butif you don’t watch your water intake, youmay become dehydrated.Symptoms of mild dehydration includeheadaches, anxiety, tiredness, bad mood andreduced memory.Furthermore, increasing water intake may helprelieve constipation and reduce the risk ofurinary tract infections, which are commonduring pregnancy .General guidelines recommend drinking about 2liters of water per day, but the amount youreally need varies by individual.As an estimate, you should be drinking about1–2 liters each day. Just keep in mind thatyou also get water from other foods andbeverages, such as fruit, vegetables, coffee andtea.As a rule of thumb, you should always drinkwater when you’re thirsty, and drink untilyou’ve quenched your thirst.
BOTTOM LINE:Drinking water is important because ofthe increased blood volume duringpregnancy. Adequate hydration may alsohelp prevent constipation and urinarytract infections.
TAKE NOTE
What you eat during pregnancy affects yourenergy and well-being.
It may also directly affect the health anddevelopment of your baby.Since calorie and nutrient needs are increased,it is very important that you choose nutrient-dense, healthy foods.
Gaining weight during pregnancy is normal, butit is important to gain it the healthy way.
Thisbenefits you, your baby and your health afterthe pregnancy.This list should be a good start towards ahealthy, well-nourished pregnancy.
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