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.
A single sweet potato serves up more than percent of the vitamin A that you need in a day. While vitamin A is important during pregnancy, steer clear of supplements, since getting megadoses of the nutrient could increase the risk for birth defects.
How to eat them: Try roasting sliced sweet potatoes to make oven fries, or create a meal-in-a-bowl by topping a halved baked sweet potato with cooked beans, shredded cheese and diced avocado. The whole grain which is technically a seed delivers 8 grams of protein, 5 grams of fiber and nearly 3 grams of iron per cooked cup, along with small amounts of calcium, magnesium, potassium and zinc. How to eat it: Best of all, quinoa cooks up in less than 20 minutes. Try mixing it with roasted sweet potato cubes and black beans for a tasty burrito filling, or cook it in milk to make an oatmeal-style porridge for breakfast.
But milk also delivers vitamin D, iodine and plenty of protein — around 8 grams per cup. Use milk in a fruit smoothie, or pour fruit and milk smoothies into popsicle molds to make cool, creamy ice pops. Figs, dates, prunes and dried apricots are quick, concentrated sources of energy when you can feel your blood sugar starting to drop.
And the natural candy-like flavor is a better option than actual candy when your sweet tooth strikes. Even better? Dried fruit is a surprisingly valuable source of nutrients like fiber, iron, calcium, potassium, plus antioxidants.
Just keep in mind that a little goes a long way — dried fruit is higher in calories than fresh, so pay attention to your portions and be sure to seek out varieties made without added sugars. How to eat it: Pair a handful of dried fruit with a handful of nuts for a satisfying snack, or stir chopped dried fruit into yogurt. Or enjoy it as a healthy dessert: Try stuffing dates with peanut butter or almond butter, or dunking dried apricots into melted dark chocolate.
But H20 is key for a healthy pregnancy diet, so make it a point to drink eight to 10 8-ounce glasses per day. Why is water so important? It's the most important meal of the day—even in a pregnancy meal plan—so don't miss these three high-energy ways to kick off your morning!
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Vegetables have also been linked to a reduced risk of low birth weight. 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.
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Send to: is required Error: This is required Error: Not a valid value. Overall, aim for a balanced diet, with an appropriate blend of all the 5 food groups: vegetables and legumes breads and cereals milk, yoghurt and cheese meat, poultry, fish and alternatives fruit Aim to drink plenty of water every day — most town water contains fluoride, which helps your growing baby's teeth develop strong enamel.
Fruit and vegetables Eat plenty of fruit and vegetables because these provide vitamins and minerals , as well as fibre, which helps digestion and prevents constipation. Starchy foods carbohydrates Starchy foods are an important source of vitamins and fibre, and are satisfying without containing too many calories. Protein Foods containing protein help the baby grow.
Dairy Dairy foods such as milk, cheese and yoghurt are important because they contain calcium and other nutrients that your baby needs.
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