Maintaining a healthy diet during pregnancy is very important.
During this time, your body needs additional
nutrients, vitamins and minerals .
In fact, you may need 350–500 extra calories
each day during the second and third trimesters
A diet lacking in key nutrients may negatively
affect the baby’s development
Poor eating habits and excess weight gain may
also increase your risk of gestational diabetes and pregnancy or birth
complications
Put simply, choosing healthy, nutritious foods
will help ensure the health of you and your baby.
It will also make it a lot easier to lose the
pregnancy weight after you’ve given birth.
Here are 13 highly nutritious foods to eat
when you’re pregnant.
During pregnancy, you need to consume extra
protein and calcium to meet the needs of the growing fetus
Dairy products contain two types of
high-quality protein: casein and whey. Dairy is the best dietary source of
calcium, and provides high amounts of phosphorus, various B vitamins, magnesium
and zinc.
Yogurt,
especially Greek yogurt, is particularly beneficial for pregnant women
It contains more calcium than most other dairy
products. Some varieties also contain probiotic
bacteria, which support digestive health
People who are lactose intolerant may also be
able to tolerate yogurt, especially probiotic yogurt
Taking probiotic supplements during pregnancy
may reduce your risk of complications such as preeclampsia, gestational
diabetes, vaginal infections and allergies
SUMMARY
Dairy products,
especially yogurt, are a great choice for pregnant women. They help you meet
increased protein and calcium needs. Probiotics may also help reduce the risk
of complications.
This group of food includes lentils, peas,
beans, chickpeas,
soybeans and peanuts.
Legumes are
excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium
— all of which your body needs more of during pregnancy.
Folate is one of the B vitamins (B9). It’s
very important for the health of the mother and fetus, especially during the
first trimester.
However, most pregnant women are not consuming
nearly enough folate.
This has been linked with an increased risk of
neural tube defects and low birth weight. Insufficient folate intake may also
cause your child to become more prone to infections and disease later in life.
Legumes contain high amounts of
folate. One cup of lentils, chickpeas or black beans may provide
from 65–90% of the RDA.
Furthermore, legumes are generally very high
in fiber. Some varieties are also high in iron, magnesium and potassium.
SUMMARY
Legumes are great
sources of folate, fiber and many other nutrients. Folate is a very important nutrient
during pregnancy and may reduce the risk of some birth defects and diseases.
Sweet potatoes are very rich in beta-carotene,
a plant compound that is converted into vitamin A in your body.
Vitamin A is essential for growth and the
differentiation of most cells and tissues. It’s very important for healthy
fetal development.
Pregnant women are generally advised to increase their
vitamin A intake by 10–40% .
However, they are also advised to avoid very
high amounts of animal-based sources of vitamin A, which may cause toxicity
when eaten in excess .
-carotene is a very important source of
vitamin A for pregnant women.
Sweet potatoes are an excellent source of
beta-carotene. About 3.5–5.3 ounces (100–150 grams) of cooked sweet potato
fulfills the entire Reference Daily Intake (RDI).
Furthermore, sweet potatoes contain fiber,
which may increase fullness, reduce blood sugar spikes and improve digestive
health and mobility.
SUMMARY
Sweet potatoes are an
excellent source of beta-carotene, which your body transforms into vitamin A.
Vitamin A is important for the growth and differentiation of cells in your
growing fetus.
Salmon is
very rich in essential omega-3 fatty acids.
Most people, including pregnant women, are not
getting nearly enough omega-3 through their diet .
Omega-3 fatty
acids are essential during pregnancy, especially the long-chain
omega-3 fatty acids DHA and EPA.
These are found in high amounts in seafood,
and help build the brain and eyes of your fetus .
Yet, pregnant women are generally advised to
limit their seafood intake to twice a week, due to the mercury and
other contaminants found in fatty fish .
This has caused some women to avoid seafood
altogether, thus limiting their intake of essential omega-3 fatty acids.
However, studies have shown that pregnant
women who eat 2–3 meals of fatty fish per week achieve the recommended intake
of omega-3 and increase their blood levels of EPA and DHA .
What’s more, salmon is one of the very few
natural sources of vitamin D, which is often lacking in the diet. It’s very
important for many processes in your body, including bone health and immune
function .
SUMMARY
Salmon contains the essential
omega-3 fatty acids EPA and DHA, which are important for brain and eye
development in your growing baby. It’s also a natural source of vitamin D.
Eggs are the ultimate health
food, as they contain a little bit of almost every nutrient you
need.
A large egg contains 77 calories, as well as
high-quality protein and fat. It also packs many vitamins and minerals.
Eggs are a great source of choline.
Choline is essential for many processes in your body, including brain
development and health .
A dietary survey in the US showed that over
90% of people consumed less than the recommended amount of choline.
Low choline intake during pregnancy may
increase the risk of neural tube defects and possibly lead to decreased brain
function in the fetus.
A single whole egg contains
roughly 113 mg of choline, which is about 25% of the RDI for pregnant women
(450 mg)
SUMMARY
Whole eggs are
incredibly nutritious and a great way to increase your overall nutrient intake.
They also contain choline, an essential nutrient for brain health and
development.
Broccoli and dark, green vegetables, such
as kale and
spinach, contain many of the nutrients pregnant women need.
These include fiber, vitamin C, vitamin K,
vitamin A, calcium, iron, folate and potassium.
Furthermore, broccoli and leafy greens are
rich in antioxidants. They also contain plant compounds that benefit the immune
system and digestion).
Due to their high fiber content, these
vegetables may also help prevent
constipation, which is a very common problem among pregnant women
, leafy vegetables has also been linked to a
reduced risk of low birth weight (43Trusted Source, 44Trusted Source).
SUMMARYBroccoli and leafy greens contain most of the
nutrients that pregnant women need. They’re also rich in fiber, which may help
prevent or treat constipation.
Beef, pork and chicken are excellent sources
of high-quality
protein.
Furthermore, beef and pork are also rich in
iron, choline and other B vitamins — all of which are needed in higher amounts
during pregnancy.
Iron is an essential mineral that is used by
red blood cells as a part of hemoglobin. It’s important for delivering oxygen
to all cells in your body.
Pregnant women need more iron since their
blood volume is increasing. This is particularly important during the third
trimester.
Low levels of iron during early and
mid-pregnancy may cause iron deficiency anemia,
which doubles the risk of premature delivery and low birth weight (45Trusted Source).
It may be hard to cover iron needs with diet
alone, especially since many pregnant women develop an aversion to meat (46Trusted Source, 47Trusted Source).
However, for those who can, eating red meat
regularly may help increase the amount of iron acquired from the diet.
Eating foods that are rich in vitamin C, such
as oranges or bell peppers, may also help increase
absorption of iron from meals.
SUMMARYLean meat is a good source of high-quality
protein. Beef and pork are also rich in iron, choline and B vitamins, all of
which are important nutrients during pregnancy.
Fish liver oil is made from the oily liver of
fish, most often cod.
The oil is very rich in the omega-3 fatty
acids EPA and DHA, which are essential for fetal brain and eye development (30Trusted Source).
Fish liver oil is also very high in vitamin D,
of which many people don’t get enough. It may be highly beneficial for those
who don’t regularly eat seafood or supplement with omega-3 or vitamin D.
Low vitamin D intake has been linked with an
increased risk of preeclampsia. This potentially dangerous complication is
characterized by high blood pressure, swelling of the hands and feet and
protein in the urine (48Trusted Source, 49Trusted Source).
Consuming cod liver oil during early pregnancy
has been linked to higher birth weight and a lower risk of disease later in the
baby’s life (50Trusted Source).
A single serving (one tablespoon or 15 ml) of
fish liver oil provides more than the recommended daily intake of omega-3,
vitamin D and vitamin A.
However, it’s not recommended to consume more
than one serving per day, as too much preformed vitamin A can be dangerous for
your fetus. High levels of omega-3 may also have blood-thinning effects (51Trusted Source).
SUMMARYA single serving (one tablespoon or 15 ml) of
fish liver oil provides more than the required amount of omega-3 fatty acids,
vitamin D and vitamin A. Fish liver oil may be particularly important for women
who don’t eat seafood.
Berries are
packed with water, healthy carbs, vitamin C, fiber and antioxidants.
They generally contain high amounts of vitamin
C, which helps your body absorb iron.
Vitamin C is also important for skin health
and immune function Berries have a relatively low glycemic index value, so they
should not cause major spikes in blood
sugar.
Berries are also a great snack, as they
contain both water and fiber. They provide a lot of flavor and nutrition, but
with relatively few calories.
SUMMARY
Berries contain water,
carbs, vitamin C, fiber, vitamins, antioxidants and plant compounds. They may
help pregnant women increase their nutrient and water intake.
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Eating whole
grains may help pregnant women meet their increased calorie
requirements, especially during the second and third trimesters.
As opposed to refined grains, whole grains are
packed with fiber, vitamins and plant compounds.
Oats and quinoa also
contain a fair amount of protein, which is important during pregnancy.
Additionally, whole grains are generally rich
in B vitamins, fiber and magnesium.
All of these are frequently lacking in the diets of pregnant women
SUMMARY
Whole grains are
packed with fiber, vitamins and plant compounds. They’re also rich in B
vitamins, fiber and magnesium — all of which pregnant women need.
Avocados are
an unusual fruit because they contain a lot of monounsaturated
fatty acids.
They’re 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 great choice for pregnant women.
The healthy fats help build the skin, brain
and tissues of your fetus, and folate may help prevent neural tube defects
Potassium may
help relieve leg cramps, a side effect of pregnancy for some women. In fact,
avocados contain more potassium than
SUMMARY
Avocados contain high
amounts of monounsaturated fatty acids, fiber, folate and potassium. They may
help improve fetal health and relieve leg cramps that are common in pregnant
women.
Dried fruit is generally high in calories,
fiber and various vitamins and minerals.
One piece of dried fruit contains the same
amount of nutrients as fresh fruit, just without all the water and in a much
smaller form.
Therefore, one serving of dried fruit can
provide a large percentage of the recommended intake of many vitamins and
minerals, including folate, iron and potassium.
Prunes are
rich in fiber, potassium, vitamin K and sorbitol. They’re natural laxatives and
may be very helpful in relieving constipation.
Dates are
high in fiber, potassium, iron and plant compounds. Regular date consumption
during the third trimester may help facilitate cervical dilation and reduce the
need to induce labor .
However, dried fruit also
contains high amounts of natural sugar. Make sure to avoid the candied
varieties, which contain even more sugar.
Although dried fruit may help increase calorie
and nutrient intake, it’s generally not recommended to consume more than one
serving at a time.
SUMMARYDried fruit may be highly beneficial for
pregnant women since they are small and nutrient-dense. Just make sure to limit
your portions and avoid candied varieties, to prevent excess sugar intake.
During pregnancy, blood volume increases by up
to 1.5 liters or about 50 ounces. Therefore, it’s important to stay properly
hydrated .
Your fetus usually gets everything it needs,
but if you don’t watch your water intake,
you may become dehydrated.
Symptoms of mild dehydration include
headaches, anxiety, tiredness, bad mood and reduced memory
Furthermore, increasing your water intake may
help relieve constipation and reduce your risk of urinary tract infections,
which are common during pregnancy.
General guidelines recommend drinking about 68
ounces or 2 liters of water per day, but the amount you really need varies by
individual.
As an estimate, you should be drinking about
34–68 ounces (1–2 liters) each day. Just keep in mind that you also get water
from other foods and
beverages, such as fruit, vegetables, coffee and tea.
As a rule of thumb, you should always drink
water when you’re thirsty and drink until you’ve quenched your thirst.
SUMMARY
Drinking water is
important as your blood volume increases during pregnancy. Adequate hydration
may also help prevent constipation and urinary tract infections.
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