When you’re pregnant it is important to eat healthily and more carefully because what you put in your mouth is the main source of nutrients for your growing baby. Protein, calcium, folic acid, and iron are very important nutrients for optimum growth and prevention of birth defects.
Here are 10 food sources you and your baby need during pregnancy:
1. Whole Grains
Whole grains are complex carbohydrates your body needs for long-lasting energy and fiber. Opt for oatmeal, brown rice, whole-grain bread, whole-wheat pasta, quinoa, amaranth, or enriched whole-grain cereals (for the extra folic acid and iron). Avoid simple carbs found in white sugar, white flour, or baked goods.
2. Protein
Proteins are the building blocks of every cell in your and your baby’s body. They help curb the appetite and stabilize blood sugar levels. Good protein sources are eggs, lean meat, fish, low-fat dairy products, beans, lentils, nuts, and quinoa.
ALSO READ: The Top Plant Protein Sources
3. Healthy Fats
Fats are important to create energy and help your body to metabolize fat-soluble vitamins A, D, E, and K. Healthy fats include avocado, lean organic meat, peanut butter, salmon, nuts, seeds, grass-fed butter (or ghee), coconut oil, and olive oil.
4. Calcium
Your baby needs calcium to build bones and teeth. If you don’t provide enough of this essential mineral your baby will steal your calcium, which weakens your bone structure. Good sources of calcium are spinach, kale, broccoli, salad greens, salmon, sardines, and plain unsweetened yogurt.
ALSO READ: Discover the Best Foods for Strong Bones
5. Iron
Iron is needed to build red blood cells and carry oxygen through the bloodstream. When pregnant your body needs more oxygen and your baby will also need iron to build its own red blood cell supply. Iron-rich foods include dried fruits, lean organic red meat, dried beans and pasta, whole-grain bread or cereals, and dark leafy greens. Pregnant women need around 30mg a day, so your doctor may prescribe a supplement if your iron levels are too low.
6. Zinc
Recent studies have proven that zinc is important to help your baby grow. Pregnant women need around 20mg a day. You can get this amount by eating whole grains, spinach, nuts, seeds, raw cacao, dark chocolate, beans, mushrooms, meat, and milk.
Scroll down for more tips and tricks on what to eat when pregnant + which food you better avoid.
7. Vitamin C
Vitamin C is an important antioxidant which helps prevent diseases. It plays a role in the manufacturing of collagen. Collagen is important for your baby’s bones, muscles, and blood vessels. Good sources of vitamin C (65mg a day): citrus fruits (whole or freshly squeezed juice), broccoli, tomatoes, cauliflower, cabbage, and cantaloupe.
8. Folic Acid (Aka Vitamin B9)
This essential B vitamin plays an important role in blood production and enzyme function. It also prevents neural-tube defects and cleft lip. Good sources of folic acid: leafy greens, asparagus, broccoli, lentils, peanuts, and enriched grains.
9. Vitamin A
Another very important vitamin your baby needs for optimal growth is vitamin A. It is needed to help form your baby’s internal organs and vital for healthy skin, eyes, and bones. Pregnant women need around 800 micrograms a day. Sources of vitamin A include carrots or carrots juice, cantaloupe, dark leafy greens, peaches or nectarines. However do not go crazy on vitamin A, too much can harm your and the baby’s health. Avoid extra supplementation.
10. Vitamin D
Your body needs vitamin D to use calcium and phosphorus to build bones, teeth, and tissues. So make sure to soak up a bit of sun or add eggs, skim milk, sardines or salmon to your diet.
Also, make sure to stay hydrated and drink plenty of pure water. Water is important to build new cells, maintain blood volume, and process nutrients.
ALSO READ: 12 Signs of Vitamin D Deficiency (and How to Get More)
FYI: Foods To Avoid
- Raw, undercooked animal products (sushi, oysters, unpasteurized eggs, carpaccio, etc.)
- Unpasteurized dairy
- Hot dogs, luncheon meats
- Certain fish and seafood (watch out for mercury in fish)
- Raw vegetable sprouts
- Alcohol, roadside drinks, tap water, coffee, tea (some herbal or fruits teas are ok, but do your research!), energy drinks, soft drinks
- Avoid food that may cause allergic reactions
- Avoid processed or refined foods
And another thing to mention, although many people often say “you are eating for 2 now”…. This doesn’t mean you need twice as many calories. Gaining too much weight during pregnancy can cause health issues for both mother and child.
Thanks for reading. I hope this information was helpful. Until next time!
Amy Goodrich
Crazy cat lady, life and food lover, certified biologist, and holistic health coach.
