10 Superfoods to Eat While Pregnant
December 13, 2021
The average pregnancy is around 40 weeks, or close to that. That’s a long time to nourish Baby with healthy foods. Chances are your friends and family have bombarded you with tips on which foods to eat while pregnant. Lucky for you, there are plenty of foods that are nutrient rich and beneficial during pregnancy.
When it comes to foods to eat while pregnant, here are 10 superfoods to add to your diet:
Strawberries, blackberries, blueberries, and raspberries are delicious fruits that are packed with Vitamin C, fiber, and potassium. Snack on them throughout your day, or add a handful of berries to your pancakes or cereal in the morning.
Did you know that consuming lentils during pregnancy comes with a number of benefits? Lentils contain folic acid, which is an important nutrient that pregnant women should consume during pregnancy. Lentils also have protein, vitamin B6 AND protein. Eat lentils in a soup, on salads or as a side dish.
3. Leafy Greens
Dark leafy greens like spinach or kale are a great source of fiber, folic acid, and iron. For many pregnant women, salads are hard to consume during pregnancy, but there are many alternatives to eating these leafy greens. One of the easiest and yummiest ways to eat leafy greens is by putting a handful of greens into your smoothie.
You don’t want to overdo it with this high-calorie food, but the benefits of this fruit are endless: it is loaded with vitamin B6, vitamin C, folate and potassium. Consume this “good fat” by adding it to your salads, or use it as a dip for snacking. Or, eat it plain with a splash of fresh lemon juice and salt.
5. Iron-rich foods
Chicken or turkey both are high in iron, and iron is an important supplement during pregnancy. If you prefer vegetarian options, consider eating dark leafy greens like spinach and kale. Cooked dried beans, quinoa, lentils, dried fruit and tofu are also great alternatives.
Calcium is important for your baby’s growing bones. Try to get at least four servings of calcium each day. One way to do that easily is to eat yogurt. Add fresh fruit, chia seeds, or honey to naturally sweeten your yogurt. Or, add it as a base to your favorite smoothie recipe.
You always hear that you have to be extra cautious about consuming fish while pregnant. One fish to consider, though, is a cold-water fish like salmon. Salmon is packed with omega-3’s, which helps reduce the risk of prenatal depression and is important for the development of your baby’s eyes and brain. Just be careful to not exceed consuming 8-12 ounces of fish each week.
This salty snack is full of important minerals and Vitamin E. This snack is so easy to take with you to run errands or to satisfy your salty cravings with. Keep a bag of almonds in your car to help squash salty cravings. Or, you can always opt for your favorite nut butter to top on apple slices or celery.
Edamame pregnancy cravings are very real. And lucky for you, they’re a great food to munch on if you’re looking for a quick snack. Edamame is full of protein, calcium, folate and Vitamins A and B. Add a hint of sea salt for the perfect snack, or toss them into a salad.
Eggs are another great alternative to add protein to your diet. Did you know that eggs contain choline, which is helpful for baby’s brain development? Eat your favorite type of egg in the morning for breakfast (make sure they are fully cooked), or add hard-boiled eggs into your snacking regime or topped on a salad.
With these 10 super-food alternatives, not only will you stay full throughout the day, you’ll also be doing wonders for both you and your baby’s health!
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