10 Superfoods to Include in Your Pregnancy Diet
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Pregnancy comes with cravings, but it also comes with nutrition questions. Can I eat this? Will this be good for my baby's health? The good news is that a healthy pregnancy diet does not have to be boring, confusing, or full of complicated rules.
Many cultures believe that you should eat different foods so that your baby is introduced to a variety of flavors from the start. But there are some foods that are key to keeping you and your baby healthy. We like to call them pregnancy superfoods!
Here’s our top 10:
1. Eggs: Eggs are a fantastic source of protein, and they provide a variety of vitamins and nutrients, which help babies grow healthy and strong. The choline in eggs is key for your baby’s brain development, and the iron that you get from eggs also helps your body produce the extra blood you need during pregnancy, preventing anemia. Plus, there are so many ways to prepare them, you won’t get bored. Just be sure to eat them fully cooked.
2. Leafy Greens: Leafy greens, like spinach and kale, provide a variety of essential nutrients for you and your baby. For example, folic acid is crucial for your baby’s brain and spinal development, calcium supports bone and teeth development, and vitamins help your baby with vision. Leafy greens also have iron, which can help prevent anemia; and, they have Vitamin C, which helps your body absorb the iron better. Plus, the fiber in these greens can help prevent constipation, a common complaint during pregnancy.
3. Oats: Oats are packed with fiber and other essential nutrients for your baby’s development, but they are even better for you! Not only do they help prevent constipation, they also help control blood sugar (reducing your risk of diabetes) and blood pressure (reducing your risk of preeclampsia) and give you the energy you need to get through your day.
4. Dairy Products: The calcium from milk and other dairy products (like cheese and yogurt) is crucial for ensuring your baby’s bones grow without taking away from the calcium your bones need to stay strong. Dairy products also provide protein, choline, iodine, and zinc—all of which are essential to helping your baby grow healthy and strong. It's important to only eat and drink pasteurized dairy products, to prevent exposure to harmful bacteria that can make you and your baby very sick.
5. Bananas: Bananas are not just tasty treats—they’re great for keeping you healthy and happy. Bananas offer fiber, potassium, and other vitamins that give you energy, promote healthy bowel movements, prevent morning sickness, and help manage blood pressure. Just be sure to limit yourself to one or two a day, especially if you have or are at risk of diabetes, as they are also high in sugar.
6. Fatty Fish: Fatty fish that are low in mercury are crucial for providing omega-3 fats that help your baby’s brain, eyes, and nervous system develop. There are many options, including catfish, cod, canned light tuna, salmon, shrimp, sardines, tilapia, and trout—so eating the recommended two or three servings a week doesn’t have to be boring. But avoid eating fish that is high in mercury, like bigeye tuna or tuna steaks, king mackerel, shark, swordfish, and tilefish. Also, be sure your seafood is cooked properly—and always skip uncooked versions, like sashimi and sushi, which can have harmful bacteria.
7. Beans and Lentils: Beans and lentils are full of fiber, folate, iron, and protein—all of which are important for helping your baby grow strong and healthy. They’re also easy to add as a side or eat in place of main protein. Think: summer salads and dips or soups, stews, and stir-fries when you want something warmer!
8. Oranges: Oranges have a lot of vitamin C, which is good for boosting immunity as well as helping your body absorb other key vitamins and nutrients. They are also great for keeping you hydrated and preventing constipation.
9. Nuts and Seeds: Almonds, walnuts, chia seeds, and flax seeds are packed with healthy fats and minerals. A handful a day keeps hunger away!
10. Sweet Potatoes: Sweet potatoes are rich in vitamins A, B, and C. These are key for supporting your baby’s brain, bones, eyes, and skin development. There are many ways to enjoy sweet potatoes—mashed or roasted, on their own or in soups and salads—but be careful to eat in moderation, since these can also raise blood sugar levels.
Final Tips
While these superfoods are nutritional powerhouses, the most important thing to remember is that perfection is not the goal—nourishment is. Here’s a few final tips to remember throughout your pregnancy journey:
Eat in Moderation: Even superfoods can be overdone. Try to include a colorful variety rather than sticking to just one or two favorites.
Listen to Your Body: Pregnancy is a marathon and a balancing act. Some days you’ll want a giant salad. Some days you’ll need extra carbs for energy. Some days you won’t be able to stomach more than crackers and ginger ale. It is okay—don’t stress! Just aim to get back on track when you feel better.
Hydration is Key: Pair these foods with plenty of water. Hydration helps the fiber do its job and keeps your energy levels up.
Remember: You don’t need a "perfect" diet to have a healthy baby. Focus on eating healthy as much as you can, treating yourself on occasion, and being proud of yourself for taking care of your body and your little one!
