Wondering what to eat during pregnancy to ensure a healthy baby and a smooth pregnancy? Your diet plays a crucial role in your baby’s development, and certain nutrients like protein, choline, and folate are particularly important. Here’s a guide to six super nutritious foods to include in your daily diet to support a healthy pregnancy.
1. Dairy Products
During pregnancy, your need for protein and calcium increases to support your growing baby. Dairy products like milk, cheese, and yogurt are excellent sources of both. Dairy provides high-quality proteins, including casein and whey, and is one of the best dietary sources of calcium. It also contains essential nutrients like phosphorus, B vitamins, magnesium, and zinc.
Yogurt, especially Greek yogurt, is particularly beneficial because it contains more calcium than most other dairy products. Some types of yogurt also contain probiotic bacteria, which can support digestive health. Even if you’re lactose intolerant, you might still be able to enjoy yogurt, especially probiotic varieties. Check with your doctor to see if yogurt is a good option for you.
2. Legumes
Legumes, which include lentils, peas, beans, chickpeas, soybeans, and peanuts, are fantastic plant-based sources of fiber, protein, iron, folate, and calcium—all essential nutrients during pregnancy.
Folate (vitamin B9) is especially important, particularly in the first trimester, as it plays a crucial role in preventing birth defects. You’ll need at least 600 micrograms of folate daily, which can be challenging to get from food alone. However, incorporating legumes into your diet can help you meet this requirement along with any supplements your doctor recommends.
Legumes are also high in fiber, which can help prevent pregnancy-related constipation. Consider adding legumes to your meals by enjoying hummus on whole grain toast, black beans in a taco salad, or a hearty lentil curry.
3. Sweet Potatoes
Sweet potatoes are not only delicious but also rich in beta carotene, a plant compound that your body converts into vitamin A, which is essential for your baby’s development. However, it’s important to avoid excessive amounts of animal-based vitamin A sources, like organ meats, as they can be toxic in high amounts.
In addition to beta carotene, sweet potatoes are high in fiber, which helps keep you full longer, stabilizes blood sugar levels, and improves digestive health—important benefits, especially if you’re dealing with pregnancy constipation. Try sweet potatoes as a base for your morning avocado toast for a nutritious breakfast.
4. Salmon
Salmon is a great addition to your pregnancy diet because it’s rich in essential omega-3 fatty acids, which are vital for your baby’s brain and eye development and can even help increase the length of your pregnancy.
Although some seafood is high in mercury and should be avoided, salmon is a safe choice that’s low in mercury and high in omega-3s. Additionally, salmon is one of the few natural sources of vitamin D, which is important for bone health and immune function.
To stay safe, avoid high-mercury fish like swordfish, shark, king mackerel, marlin, bigeye tuna, and tilefish from the Gulf of Mexico. Enjoy salmon smoked on a whole wheat bagel, grilled with teriyaki, or topped with pesto.
5. Eggs
Eggs are a nutritional powerhouse, containing a little bit of almost every nutrient you need during pregnancy. A large egg provides around 80 calories, high-quality protein, healthy fats, and numerous vitamins and minerals.
Eggs are an excellent source of choline, a vital nutrient for your baby’s brain development that also helps prevent developmental abnormalities of the brain and spine. One egg contains about 147 milligrams of choline, bringing you closer to the recommended intake of 450 mg per day during pregnancy. However, ongoing research may adjust this recommendation.
6. Broccoli and Dark, Leafy Greens
Broccoli and dark, leafy greens like kale and spinach are packed with nutrients that are crucial during pregnancy. Even if you’re not a fan of these veggies, they can be easily added to various dishes.
These greens provide fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium—all essential for both you and your baby. The high fiber content also helps prevent constipation, a common issue during pregnancy. Additionally, consuming green vegetables has been linked to a reduced risk of low birth weight.
Conclusion
Incorporating these six nutrient-rich foods into your daily diet can help ensure you and your baby get the essential nutrients needed for a healthy pregnancy. A balanced, nutritious diet is key to supporting your baby’s development and maintaining your health throughout pregnancy.