Figuring out what foods are most nourishing during pregnancy shouldn’t be hard.
In this post, you’re going to learn:
- Why the food you eat matters during pregnancy and beyond.
- Five questions to ask yourself about the foods you consume.
- How some specific foods you consume nourish you and your developing baby.
Let’s dive right in.
WHY THE FOOD YOU EAT MATTERS DURING PREGNANCY {AND BEYOND}
You probably already know that growing a baby is exhausting. Do you know why? Well, not only are you growing a new human in a relatively short period of time, but you are also growing an organ – the placenta. During this time of growth and development, our bodies need fuel and the best fuel is a variety of wholesome whole foods.
Great, you are convinced. Now, you’re ready to eat some nourishing whole foods but wait…What does that look like?
After doing some research, I decided to focus on answering five questions we should all be able to answer about eating well for pregnancy.
5 SIMPLE QUESTIONS TO ASK ABOUT YOUR DIET DURING PREGNANCY
I know nutrition can get complicated so to keep it simple, here are some simple questions to consider:
↠ 1. Which nutrients provide the most value during pregnancy and why?
↠ 2. Can I easily source these nutrients from real foods that are available to me?
↠ 3. What nutritional value am I getting from the foods I already eat regularly?
↠ 4. What nutrients are missing from my current diet?
↠ 5. How do I improve how I eat most effectively without feeling overwhelmed?
When I went looking for the answers to these questions, I was able to compile the list below. But first, here are some important things to note:
*I am not a nutritionist or dietician. Connecting with these professionals for your own unique health needs can be immensely valuable.
- * How your overall diet looks is more indicative of overall health than single meals.
- *Many of the foods listed below offer more than one benefit and can be placed in more than one category of benefits.
- *This list is not all-inclusive. There are more foods in each category that offer similar benefits.
HEALTHY FOODS TO EAT WHILE PREGNANT
FOODS WITH FOLATE
What is folate?
Folate is a B vitamin (B9). It is an important vitamin for cell growth and metabolism, especially during pregnancy. Folate is believed to help prevent birth defects in the brain and spinal cord of your baby. It is found in its synthetic or man-made form, folic acid, in many prenatal vitamins; however, it can also be found naturally in the foods listed below.
It’s worth investigating which form is in your food products (grains) and supplements as some women have difficultly converting folic acid to folate once it’s in the body or can’t digest folate effectively (source).
1.Chickpeas
2. Lentils
3. Pinto beans
4. Black-eyed peas
5. Asparagus
6. Leafy greens like spinach
7. Avocado
8. Peas
FOODS TO HELP WITH HYDRATION
Food with high water content is perfect for helping pregnant women stay hydrated. Dehydration during pregnancy can be dangerous for your baby and yourself.
Your hydration during pregnancy can impact the fluid in your amniotic sac, the placenta, and the body’s ability to rid itself of waste. Drinking water and eating the following foods can help keep you hydrated.
1. Cucumbers
2. Celery Lettuce
3. Radishes
4. Green Peppers
5. Tomatoes
6. Cauliflower
7. Grapefruit
8. Strawberries
9. Melons (Cantaloupe, Watermelon)
FOODS WITH FIBER
Fiber helps with pushing everything along and can prevent constipation which affects approximately half of all pregnant women.
According to The American Pregnancy Association, not all constipation is due to low fiber; iron supplements, hormones, stress, and lack of exercise can contribute to constipation. If you know you have a low fiber intake, consider the foods listed below.
1. Black beans
2. Almonds
3. Quinoa
4. Lentils
5. Brown rice
6. Dried Figs
7. Apples
8. Sweet potatoes
9. Oranges
FOODS WITH POTASSIUM
Having trouble with cramps, ask your doctor about your potassium levels. Potassium helps maintain fluid and electrolyte balance. Remember that sodium-potassium pump from high school biology? If not, check out this resource for more information on potassium during pregnancy.
1. Raisins
2. Dates
3. Bananas
4. Lima beans
5. White beans
6. Potatoes
7. Squash
8. Avocados
FOODS WITH MAGNESIUM
Magnesium is important for balancing blood sugar levels in the body. According to this source, not having enough magnesium can result in serious conditions like preterm labor, preeclampsia, and other serious conditions.
1. Black beans
2. Edamame
3. Pumpkin seeds
4. Dark Chocolate
5. Oatmeal
6. Pistachios
7. Spinach
FOODS (& DRINK) WITH ZINC
Zinc helps with cell division and cellular metabolism and there is lots of that happening during pregnancy, so your body and your baby need zinc. Zinc is also important for health and immunity. You can learn more about the importance of zinc in pregnancy here and here. Below is a list of foods with zinc.
1. Cashews
2. Meats (chicken, pork, and beef)
3. Oatmeal
4. Hemp seeds
5. Flax seeds
6. Cereal
7. Tofu
FOODS WITH VITAMIN C
Photo by Mathilde Langevin on Unsplash
Vitamin C can help protect you and your baby from infection. It also helps with iron absorption and adequate amounts of iron is necessary to prevent certain types of anemia. This source suggests that having an adequate intake of vitamin C benefits bone growth, healthy skin, and tissue repair.
1. Orange Juice
2. Broccoli
3. Strawberries
4. Tomatoes
ANTIOXIDANT-RICH FOODS
If you want a data-rich article on the importance of antioxidants for pregnancy read this. Just know that dark berries are your friend.
1. Asparagus
2. Kale
3. Edamame
4. Berries
FOODS WITH BETA-CAROTENE
Photo by Chris Liverani on Unsplash
The body converts beta-carotene to vitamin A. Vitamin A benefits your baby’s eye, bone, and skin development
1. Squash
2. Carrots
3. Apricots
4. Sweet potatoes
ADDITIONAL RESOURCES:
Now that you know what single foods can support you, take the guesswork out of knowing what to eat.
- Check out The United States Department of Agriculture’s Food Database. Learn more specifics about specific foods and food products that you purchase every day.
- Learn more about The Prenatal Nutrition Library is an affordable membership program that will help you go from confused to confident!
OTHER CONSIDERATIONS:
Even with the best diet, there could be vitamins, minerals, or macronutrients that are difficult to acquire in adequate amounts. Consider talking with your care team or doing research on the value of introducing prenatal vitamins and other useful supplements to support your health needs.
TAKEAWAY:
Growing a baby is exhausting because it’s a lot of work; thankfully, we have access to wholesome foods that serve as fuel and building blocks.
Each of the foods listed in this post has nutritional value that can help you support your developing baby. Even so, figuring out what to eat can feel overwhelming. If that’s the case for you, consider reaching out to nutritional professionals (dieticians, nutritionists) for personalized support.
The healthy eating journey you begin today can impact you and your child now and into the future.
You got this!
