In This ArticleView AllIn This Article1. Salmon2. Asparagus3. Eggs4. Dark leafy greens5. Cottage Cheese6. Greek yogurt7. Meat8. Pumpkin Seeds9. Beans and Legumes10. Whole Grains
In This ArticleView All
View All
In This Article
Salmon
Asparagus
Eggs
Dark leafy greens
Cottage Cheese
Greek yogurt
Meat
Pumpkin Seeds
Beans and Legumes
Whole Grains
What to Eat—and Avoid—When You’re Pregnant
“Fish and seafood also contain a number of other nutrients such as iodine and selenium,” says registered dietitian Jessica Monroe PhD, RD, LD, dietitian and owner of Fresh Nutrition & Wellness. “Research shows that the best sources of DHA are from fish like salmon, canned light tuna, and anchovies, all safe to consume and recommended 2-3 times per week while pregnant,” she says. This equates to about 8-12 ounces per week. Steer clear of king mackerel, tilefish, swordfish, and shark, which are higher in mercury. Fresh salmon is expensive, so try adding canned salmon to your diet (Safe Catch tests for mercury in their canned salmon.)
If you have an air fryer, try ourAir Fryer Salmon Cakes.
“Eggs are one of the best sources of choline,” Kipping says. “Choline has been compared to folate for its equally important role in brain development. Sadly, it is left out of the majority of prenatal vitamins.”
Goldberg and Monroe echo this recommendation with the reminder that you have to eat the yolk to get choline. In addition to containing choline, “Eggs are a complete protein (meaning they contain all of the essential amino acids) and contain many vitamins including folate, B12, A, E, and D and minerals such as iodine and selenium,” says Monroe.
In a2018 study, infants had faster information processing speeds throughout the first year of life when their mothers consumed twice the recommended amount of choline in the third trimester, compared to infants of moms who received the recommended amount of choline per day.
Plus, eggs are quick and easy to eat. But if you’re getting bored of your usual scrambled or hard boiled eggs, mix things up with ourSheet-Pan Eggs with Spinach & Ham.
You probably saw this one coming. Load up on kale, spinach, broccoli, and Brussels sprouts. “Dark leafy green vegetables are rich in folate, a nutrient essential in forming the neural tube (which ultimately becomes the brain and spinal cord),” says Monroe.
Leafy greens also, “contain folate, fiber, vitamin C, vitamin K, magnesium, and iron, all vital components in having a healthy pregnancy,” says Kipping. “Pair kale with olive oil, nuts, or avocados for better nutrient absorption.”
Mix spinach into scrambled eggs and add salmon to get more bang for your buck.
Cottage cheese is chock-full of calcium, protein, and iodine. “As table salt has gone out of fashion,” Goldberg explains, “iodine deficiency and insufficiency is on the rise. Iodine plays a role in brain and spinal cord development, along with thyroid function.” Enjoy cottage cheese sweet or savory. You can mix ¾ cup with cherry tomatoes, basil, and a drizzle of extra virgin olive oil. Or mix it with berries and honey for a sweet treat. If you don’t love the texture of cottage cheese you can put it in a smoothie in place of yogurt to reap its benefits, Goldberg says. Learn more aboutwhy cottage cheese is so good for you.
You need 1,200 mg of calcium per day when pregnant. Six ounces of plain Greek yogurt has 230 mg of calcium, delivering 19% of daily calcium needs. Not to mention, yogurt is also high in vitamin D and contains good-for-the-gut probiotics. Monroe recommends choosing full-fat dairy to help with vitamin absorption. Vitamins A, D, E, and K need fat in order to be fully absorbed. The added fat will also keep you full longer.
Enjoy Greek yogurt with berries and granola for breakfast or use it to make a tzatziki sauce for salmon like we do in ourSalmon Souvlaki with Tzatziki & Green Beans.
Meat is high in iron, and you need 27 mg of iron per day when pregnant—that’s one and a half times the recommended dietary allowance (RDA) for non-pregnant women. The iron in meat, also called the heme form, is more efficiently absorbed than non-heme iron, the kind found in plants. So add lean ground beef, turkey, chicken, and lean pork to your grocery cart and consume one to two times per week.
Enjoy grilled meat with vegetables and whole grains or make taco Tuesday a regular occurrence each week.
One ounce of pumpkin seeds packs five grams of fiber, five grams of protein, and 18% of the recommended dietary allowance for magnesium, a key nutrient during pregnancy that helps regulate over 300 enzyme systems in the body. Magnesium plays a role in everything from blood sugar control to protein synthesis to muscle and nerve function. Along with pumpkin seeds, almonds, cashews, peanuts, chia seeds and avocados are also high in magnesium.
If plain nuts and seeds sound a little unappealing, try a healthy snack bar or DIY chia seed pudding. Larabars are made with nuts and dates, and sometimes chocolate.Chia puddingis chia seeds mixed with milk of choice and some fruit or sweetener and can be a great high-fiber, protein-rich snack that delivers omega-3’s and magnesium.
Try adding more beans to your diet with ourComposed Bean Salad with Basil VinaigretteandVegan White Bean Chili.
We can’t conclude this pregnancy superfood list without including carbs. Besides being your body’s preferred source of energy, carbohydrates are your best friend in the first trimester when nausea strikes. “You’re not normally going to see ‘plain carbs’ on anyone’s list of superfoods, but that is one thing that I recommend for managing nausea (and the one thing that helped me during my two pregnancies!).
Think: whole grain crackers or breads, plain popcorn or dry cereal. I recommend small amounts of these foods in between meals or first thing in the morning.” Pre-bagged popcorn, whole-grain pancake mix, and whole-grain toast with nut butter, avocado or cheese are all great choices.
Don’t beat yourself up if you just want white toast or pizza in the first 12 weeks. But when you can, try to make those grains whole for added iron, zinc, B vitamins, and fiber, which will keep you full and regular. Try ourQuinoa Veggie Burgerto add more whole grains to your diet
The Bottom Line
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
