Pregnancy diet : Foods to Eat When You’re Pregnant

Best foods for pregnancy

Eggs

Eggs are a great source of protein, a crucial part of your pregnancy diet. The amino acids that make up protein are the building blocks of the cells in your body – and your baby’s.

Eggs also contain more than a dozen vitamins and minerals, including choline. Choline – which is contained mostly in the yolks, so be sure to include them – helps your baby’s brain and spinal cord develop properly, and helps prevent certain birth defects.

Salmon

Omega-3 fatty acids are crucial for your baby’s brain development and may even boost your mood. Salmon is an exceptionally good source. Salmon also provides protein and vitamin D, which your baby needs for healthy bones and teeth.

Salmon (as well as herring, trout, anchovies, sardines, and shad) is a low-mercury option for the 8 to 12 ounces of seafood pregnant women are encouraged to eat each week.

Beans

Beans – including legumes like lentils, peas, and peanuts – are a good source of protein and an excellent source of iron, folate, potassium and magnesium.They’re all important when you’re pregnant.

Beans are also a great food for fiber, which can help prevent and relieve two common pregnancy discomforts: constipation and hemorrhoids.

Sweet Potatoes

Sweet potatoes get their orange color from carotenoids, plant pigments that are converted to vitamin A in our bodies. Your baby needs vitamin A for healthy bones, lungs, eyes, and skin development. This sweet veggie is also a very good source of vitamin C and manganese, and a good source of vitamin B6 (which may help with morning sickness), potassium, and fiber (especially if you keep the skin on).

Whole grains

Whole grains are high in fiber and nutrients, including B vitamins, iron, folic acid (if fortified), magnesium, the antioxidant vitamin E, and the mineral selenium. They also contain phytonutrients, plant compounds that protect cells.

Trade white bread for whole grain, and sample different kinds of whole grains – from barley and buckwheat to oats and spelt – in your pregnancy diet.

Walnuts

Walnuts are one of the richest sources of plant-based omega-3s. They’re also a good source of magnesium, fiber, and protein (which you need more of now that you’re pregnant). Grab a handful of walnuts for an on-the-run snack, or toss some into a salad.

Greek Yogurt

Greek yogurt typically has twice the protein of regular yogurt. Plus, it’s a great source of probiotics, B vitamins, phosphorus, and calcium. Calcium helps keep your own bones strong and helps your baby develop a healthy skeleton.

Yogurt is a versatile breakfast ingredient and a wonderful addition to savory dishes too. Drinking milk is another good way to get calcium every day.

Broccoli and dark leafy greens

Broccoli and dark leafy greens like spinach, kale, and Swiss chard are prenatal superfoods, loaded with vitamins and nutrients, including vitamins A, C, and K, as well as calcium, iron and folate. They’re also rich in antioxidants and fiber, which can ease constipation.

It’s easy to up the amount of dark leafy greens in your diet. Just chop the greens coarsely and toss into smoothies, soups, omelets, or stir-fries.

Lean meats and poultry

Meat is an excellent source of high-quality protein and a good source of B vitamins, iron and zinc. Iron delivers oxygen to the cells in your body, and you need more of it during pregnancy.

Look for cuts that are around 95 to 98 percent fat-free.

Skip deli meats and hot dogs, though, unless they’re heated until steaming hot. There’s a small risk of infection from bacteria and parasites such as listeria, toxoplasma, or salmonella, which can be dangerous during pregnancy for you and your baby.

Colorful fruits and veggies

Eating plenty of green, red, orange, yellow, and purple fruits and vegetables helps you and your baby get a variety of nutrients. Each color group provides different vitamins and minerals. Bell peppers, for example, are high in vitamin C(which will help you absorb iron), while berries are bursting with antioxidants. Salads are an easy way to combine colorful fruits and veggies.

Avocados

Avocados are high in monounsaturated fatty acids (the healthy fats), which help build your baby’s skin and brain. They’re also high in vitamin K, antioxidants, and folate, which helps prevent certain birth defects.

Dried Fruit

Portable and nutrient dense, dried fruit offers a good occasional alternative to the fresh fruit that’s so important in your pregnancy diet. Look for dried fruit without added sugar.

Depending on the dried fruit you choose, you’ll boost your diet with a variety of vitamins and minerals (like iron), as well as antioxidants and fiber. Prunes, for example, are a tried-and-true remedy for the constipation that plagues so many pregnant women.

Tips for a healthy pregnancy diet