Sardines and herring are other good choices. Stick with wild salmon over farmed when possible. How to eat it: Try roasting salmon filets and serving them over greens or rice. Enjoy alongside a sweet potato and steamed veggies, or pile flaked salmon on top of whole grain bowls or salads. The creamy green fruit is full of folate, along with vitamin B6, which promotes healthy tissue and brain growth for baby and could help ease morning sickness for you.
Try using mashed avocado in place of cheese or mayo in sandwiches, or adding diced avocado to a salad. You might know that the cooked soybean pods are a tasty source of vegetarian protein, serving up 18 grams per cup shelled. But they're rich in other important pregnancy nutrients, too. A cup of edamame offers up nearly milligrams of calcium, 3. Top edamame with sea salt for a quick, satisfying snack, puree them with lemon juice and olive oil to make a creamy spread, or throw them into salads for a fast protein boost.
Talk about small but mighty. Nuts are chock-full of important vitamins and minerals like magnesium, zinc, potassium and vitamin E, along with protein, fiber and healthy fats. Are certain types better than others? All nuts have their own unique nutritional profiles — and they can all fit into a healthy pregnancy diet. But some might be especially worth reaching for. Walnuts are rich in omega-3 fatty acids, while almonds deliver a welcome dose of calcium. And peanuts? Who knew? How to eat them: Use nuts to add flavorful crunch to oatmeal or yogurt, or grind them and use in place of breadcrumbs for chicken or fish dishes.
Their bright orange color means that carrots are crammed with beta-carotene, which the body converts to vitamin A. How to eat them: In addition to munching on the go, try shredding carrots and folding them into pancakes, muffins or quick bread batters.
Or steam and mash them with a little bit of butter and cinnamon, just like sweet potatoes. These veggies are a top source of vitamin C and A, plus fiber to keep things moving. Another big benefit? Research has found that eating a vegetable-rich diet during pregnancy could help reduce the risk for complications like high blood pressure and preeclampsia. How to eat them: Take advantage of their crunchy texture the next time you get a craving for crispy pretzels or chips.
Stomach doing flips at the thought of veggies? Good news: Mangoes are another great way to get your fill of vitamins like A and C. You probably know that eggs are an inexpensive, easy-to-cook source of protein — a single large egg delivers 6 grams of the nutrient. Eggs are one of the few food sources of vitamin D, serving up 44 IU per large one. Vitamin D plays a key role in helping calcium build strong bones and teeth for your baby, as well as keeping your immune system in fighting form.
Pile a poached egg on top of a grain and veggie bowl or salad, or sprinkle sliced hard-boiled eggs with everything bagel seasoning and enjoy as a snack. Kale serves up folate, iron, vitamin C, calcium, vitamin A, vitamin E, vitamin K and fiber — all in a tasty package that can be enjoyed in a million different ways. How to eat it: Try swapping kale for basil in your favorite pesto recipe and tossing it with pasta or slathering it on a sandwich, or swirling it into scrambled eggs.
Getting the recommended 25 to 30 grams of fiber per day can help you feel fuller longer and keep uncomfortable pregnancy constipation at bay. And good news: A cup of cooked oatmeal serves more than 4 grams.
More good news? That same cup also delivers more than 30 percent of your daily magnesium, another mineral that plays a key role helping your baby build healthy bones and teeth. How to eat it: Not a fan of hot oatmeal for breakfast? Try grinding oats in a food processor to make a flour and using it in place of all-purpose flour in your favorite baked goods.
Bananas are also rich in potassium, a mineral that plays a key role in promoting healthy blood pressure. They might even help you manage annoying pregnancy bloat, since potassium helps your body release puff-promoting minerals like sodium through your urine. Or toss frozen banana chunks in the food processor to make a delicious — and surprisingly creamy — dairy-free ice cream.
Lean beef, pork, and chicken are excellent sources of high-quality protein. Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. This is particularly important during your third trimester. Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which increases the risk of low birth weight and other complications.
It can be hard to cover your iron needs with meals alone, especially if you develop an aversion to meat or are vegetarian or vegan. Pro tip: Pairing foods that are rich in vitamin C, such as oranges or bell peppers, along with iron-rich foods may also help increase absorption. Toss some vitamin C-rich tomato slices on that turkey burger or whip up this steak and mango salad.
Berries hold a lot of goodness in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants. 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. Some of the best berries to eat while pregnant are blueberries, raspberries, goji berries, strawberries, and acai berries.
Check out this blueberry smoothie for some inspiration. Unlike their refined counterparts, whole grains are packed with fiber, vitamins, and plant compounds. Think oats, quinoa, brown rice, wheat berries, and barley instead of white bread, pasta, and white rice.
Some whole grains, like oats and quinoa , also contain a fair amount of protein. They also hit a few buttons that are often lacking in pregnant people: B vitamins, fiber, and magnesium. Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. This makes them taste buttery and rich — perfect for adding depth and creaminess to a dish. Because of their high content of healthy fats, folate, and potassium, avocados are a great choice during pregnancy and always.
The healthy fats help build the skin, brain, and tissues of your little one, and folate may help prevent neural tube defects, developmental abnormalities of the brain and spine such as spina bifida. Potassium may help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium than bananas. Try them as guacamole, in salads, in smoothies, and on whole wheat toast, but also as a substitute for mayo or sour cream. 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. 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, and vitamin K.
Dates are high in fiber, potassium, iron, and plant compounds. However, dried fruit also contains high amounts of natural sugar. Make sure to avoid the candied varieties, which contain even more sugar. Try adding a small portion to a trail mix with nuts and seeds for an on-the-go protein- and fiber-filled snack.
Fish liver oil is made from the oily liver of fish, most often cod. Supplementing with fish oil may help protect against preterm delivery and may benefit fetal eye development. A single serving 1 tablespoon or 15 milliliters of fish liver oil provides more than the recommended daily intake of omega-3, vitamin D, and vitamin A.
High levels of omega-3 may also have blood-thinning effects. Low mercury fish like salmon, sardines, canned light tuna, or pollock can also help get you to your omega-3 goals. Say it with me: We all have to stay hydrated.
However, if possible, opt for whole, fresh or frozen fruit rather than juice. Learn more about the best fruits to eat during pregnancy. Complex carbohydrates include starchy vegetables such as sweet potatoes and butternut squash, whole grains such as farro and buckwheat, and legumes, such as beans or chickpeas.
Opt for these rather than refined carbohydrates, which are in white breads, pastas, and rice whenever possible. Also, pregnant people with high blood sugar may need to monitor their carbohydrate intake carefully. Complex carbohydrates provide energy and are a good source of fiber, which is important during pregnancy.
Learn more about what distinguishes complex carbohydrates. Pregnancy is a period of rapid growth and development.
As a result, getting the optimal amount of protein is critical. During pregnancy, it is important to focus on a range of protein sources as part of a balanced diet. Learn more about plant-based proteins here. Animal-based protein, from chicken, fish, beef, or eggs, for example, can also be a part of a healthy pregnancy diet, and these contain all essential amino acids. Learn more about the differences between plant-based and animal proteins here.
Fats are an integral part of any healthy diet and play a key role during pregnancy. However, the types of fat are important. For example, getting omega-3 polyunsaturated fatty acids is critical during pregnancy. A person can safely consume some saturated fats during pregnancy, but for optimal health, they should have unsaturated fats more often.
Learn about the differences between saturated and unsaturated fats. Discover more foods rich in polyunsaturated fats here. Whole grain foods such as oats, brown rice, beans and lentils, fruit, and vegetables are rich in fiber.
These foods contribute to overall gut health and can help people feel fuller for longer. Having a diet high in fiber can also reduce the risk of developing complications associated with pregnancy, such as hemorrhoids and constipation.
A person needs more water- and fat-soluble vitamins during pregnancy and lactation. This includes folate , choline, and vitamins B12, A, and D, among others. Doctors typically advise people to take prenatal supplements before, during, and after pregnancy in order to maintain healthy nutrient levels and support their bodies through postnatal recovery.
Iron makes up a significant part of hemoglobin. Hemoglobin is the oxygen-carrying pigment and main protein in red blood cells. To make the additional hemoglobin in this blood, the body needs more iron. Also, if anemia develops later in the pregnancy, there is a higher risk of the person losing blood when they give birth. The following foods are rich sources of iron:.
There is no known safe amount of alcohol during pregnancy. It is safest to drink none at all. Alcohol in the blood passes to the fetus via the umbilical cord, and too much exposure to alcohol can seriously undermine fetal development. Also, there is a risk that the baby will develop a fetal alcohol spectrum disorder.
This can result in vision or hearing problems, issues with attention, and low body weight, among other complications.
Consuming too much caffeine during pregnancy is associated with an increased risk of miscarriage, fetal development issues, and a low birth weight.
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