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15 Power Foods to Eat While Pregnant

November 30, 2015

Do you wish the old wives’ tale of eating for two while pregnant were actually true?! Why is that we feel famished more than once during the day while pregnant? You have a growing baby who is demanding more nourishment from you.

Once you’ve passed your first trimester, and hopefully are out of the morning sickness window, what are foods that will keep you feeling full but are healthy to keep up with that insatiable hunger?

We’ve listed 15 power foods that you should include in your diet while pregnant:

Broccoli

Broccoli is rich in calcium and folate, but is also dense in fiber and disease-fighting antioxidants. Pair it with whole wheat pasta or brown rice, and you will get a meal full of vitamin C AND iron.

Bananas

Some mornings you are in a hurry or nothing sounds good for breakfast. Grab a banana! This fruit is rich in potassium and can keep you from feeling fatigued, which can be a common side effect of pregnancy. If you do have extra time to make something, try adding bananas to a smoothie, or cut bananas up to add to your favorite greek yogurt.

Soy Foods

If you are a vegetarian, or are unable to consume meat while pregnant, try tofu. It contains over 10 grams of protein per half cup! That will definitely keep you on track to get all of the right nutrients- including protein- you’re supposed to while pregnant.

Leafy Greens

Like salads? Be sure that you are taking advantage of the greens that have high levels of iron and folate like kale, turnip greens, and spinach. Or, if you just can’t do salads right now, try adding a handful of dark, leafy lettuces to your pasta dishes or soups.

Lean Meat

For some woman, they have an extra craving for meat (protein anyone?!). Your body needs double the iron during pregnancy, so it is important to include iron-rich foods into your diet. Meat is one form of iron that is easily digestible by your body too.

Cheese

Certain cheeses, including soft cheeses, are off-limits during pregnancy, but there are two options that can help you meet your calcium requirements during pregnancy: cheddar and mozzarella. Grab some string cheese to snack on. Or, add slices of cheddar to go alongside an apple for a quick and yummy snack.

Nuts and Nut Butters

Love to snack? Trade in almonds or cashews for pretzels and chips. Not only is this a healthier option, it will keep you fuller longer.

Oatmeal

Oatmeal is a yummy breakfast alternative to toast or a bagel during the week. Not only is it filling, but it can help lower your cholesterol. To sweeten it, forego any pre-made oatmeal and cook up the plain version and stir in maple syrup or jelly.

Whole Grain Bread

Hopefully you can steer away from white bread now that you no longer have morning sickness and grab whole grain bread instead. Not only does whole grain bread have plenty of iron and zinc, it also contains plenty of fiber to get you to your recommended amount for the day.

Eggs

If you, like me, couldn’t stomach the idea of eating meat while pregnant, eggs are a great alternative to getting the amino acids you need during pregnancy. You have great egg options for breakfast, obviously, but you can also make an omelet with chopped veggies with cheese for a quick dinner too.

Oranges

Oranges are packed with fiber, folate, and of course, vitamin C. Plus, they have a ton of water if you are having a hard time consuming water; this will help with your dehydration. Keep oranges in your car, or on your desk, to consume easily throughout your day.

Dried Fruit

Do you find that you are craving something sweet while pregnant? Try eating dried fruit to help with that sweet tooth. Dried fruits like cherries, cranberries, and apricots will help you squash that sweet tooth and are a much healthier alternative to something full of sugar.

Beans

Beans like black beans, white beans, pinto beans, lentils, black-eyed peas, and kidney, garbanzo, or soy beans are rich in nutrients. Try adding them to soups, pasta, or salad to get an extra dose of iron, folate, calcium, and zinc.

Berries

Berries like blueberries, raspberries, and blackberries are another way to fight off a sweet tooth, but they also are packed with vitamin C, potassium, folate, and fiber. Top your pancakes with them, add them to your morning yogurt, or snack on a handful of berries with nuts for an afternoon snack.

Salmon

Salmon is a great source of omega-3 fatty acids that is also good for your baby’s brain and eyes. It also contains protein and B vitamins. Try it on a salad grilled or broiled. Also, you can safely eat up to 12 ounces of low-mercury fish, like salmon, per week.

What healthy foods did you love to consume while pregnant?

 

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Author Info

Avatar for Lacey Pappas

Lacey Pappas

Mother of 2 silly boys and a new baby girl. Happily married. Love to laugh, inspire others, take pretty photos, and curl up with a good book.

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