Eating healthy foods during pregnancy is important for your baby’s growth and development. Learn what foods to eat more of and why they are beneficial for you and your baby.
Pregnancy is a time of joy and excitement, but also a time of increased nutritional needs. Eating healthy foods during pregnancy is not only good for your own health, but also for your baby’s growth and development. In this blog post, we will explore what foods you should eat more of during pregnancy and why they are beneficial for you and your baby.
Why is nutrition important during pregnancy?
Nutrition is important during pregnancy because your body needs more calories, protein, vitamins, minerals, and fluids to support your baby’s growth and development. Eating a balanced diet of whole foods can help you meet these increased needs helping to prevent complications such as anaemia, gestational diabetes, preterm births and also low birth weight.
Eating healthy foods during pregnancy can also help you in the following ways:
- Feel more energetic and less tired
- Manage your weight gain and avoid excessive weight loss or gain
- Reduce nausea, constipation, heartburn, and other common pregnancy symptoms
- Boost your immune system and prevent infections
- Support your baby’s brain development and cognitive function
- Lower the risk of birth defects and chronic diseases in your baby
- Prepare your body for labour and delivery
- Recover faster after giving birth
- Establish a healthy eating pattern for yourself and your baby
What foods should you eat more of during pregnancy?
There is no one-size-fits-all diet for pregnancy, but there are some general guidelines that can help you choose healthy foods that provide the nutrients you and your baby need. Here are some foods that you should eat more of during pregnancy and why they are beneficial.
Dairy products
Dairy products, such as milk, cheese, and yoghurt, are excellent sources of protein, calcium, phosphorus, magnesium, zinc, and B vitamins. These nutrients are essential for your baby’s bone development, teeth, muscle, nerve, and blood development. Dairy products also contain probiotics, which are beneficial bacteria that support your digestive and immune health.
You should aim for three servings of dairy products per day during pregnancy. One serving is equivalent to one cup of milk or yoghurt, or one and a half ounces of cheese. Choose low-fat or fat-free dairy products to limit your intake of saturated fat and cholesterol. If you are lactose intolerant, you can try lactose-free milk yoghurt, or hard cheeses, which have less lactose than soft cheeses. You can also get calcium from other food sources such as fortified soy milk, almond milk, orange juice, and dark green leafy vegetables, such as kale, spinach, and broccoli.
Legumes
Legumes, such as beans, lentils, peas, chickpeas, soybeans, and peanuts, are plant-based foods that are rich in protein, fibre, iron, folate, and calcium. These nutrients are important for your blood production, tissue growth, and DNA synthesis. Folate, in particular, is crucial for preventing neural tube defects, such as spina bifida, in your baby.
You should aim for three servings of legumes per day during pregnancy. One serving is equivalent to half a cup of cooked beans, lentils, or peas, or a quarter cup of hummus, peanut butter, or soy nuts. You can add legumes to your salads, soups, stews, casseroles, or sandwiches, or enjoy them as snacks or dips. If you are not used to eating legumes, start with small amounts and increase gradually to avoid gas and bloating. You can also soak, rinse, or cook legumes well to reduce their gas-producing compounds.
Sweet potatoes
Sweet potatoes are starchy vegetables that are high in beta-carotene, a plant pigment that your body converts to vitamin A. Vitamin A is vital for your baby’s eye, skin, and immune system development. Sweet potatoes also contain fibre, which can help you feel full longer, regulate your blood sugar levels, and prevent constipation.
You should aim for one serving of sweet potatoes per day during pregnancy. One serving is equivalent to half a cup of cooked or mashed sweet potatoes, or one small baked sweet potato. You can enjoy sweet potatoes as a side dish, or add them to your soups, salads, or desserts. You can also make sweet potato fries, chips, or pancakes for a tasty treat. Avoid eating too much vitamin A from animal sources, such as the liver, as this can cause toxicity and birth defects in your baby.
Salmon
Salmon is a fatty fish that is rich in omega-3 fatty acids, which are essential for your baby’s brain and eye development. Omega-3 fatty acids can also lower your risk of preterm birth, preeclampsia, and postpartum depression. Salmon also provides protein, iodine, selenium, and vitamin D, which are important for your thyroid, immune, and bone health.
You should aim for two servings of salmon per week during pregnancy. One serving is equivalent to three ounces of cooked salmon, or about the size of a deck of cards. You can bake, grill, or steam salmon, or add it to your salads, sandwiches, or pasta dishes. You can also eat canned or smoked salmon, but limit your intake of salt and preservatives. Avoid eating raw or undercooked salmon, as this can increase your risk of foodborne illnesses, such as listeria, which can harm your baby.
Eggs
Eggs are one of the most complete foods, as they contain high-quality protein, healthy fats, and various vitamins and minerals. Eggs are especially rich in choline, a nutrient that is essential for your baby’s brain and spinal cord development, and can prevent neural tube defects. Eggs also provide iron, zinc, iodine, selenium, and vitamin B12, which are important for your blood, metabolism, and immune function.
You should aim for one or two eggs per day during pregnancy. You can have eggs for breakfast, lunch, or dinner, or as a snack. You can boil, scramble, poach, or make an omelette with eggs, or add them to your salads, sandwiches, or baked goods. You can also use egg whites or egg substitutes, which have less cholesterol and fat than whole eggs. Make sure to cook eggs thoroughly, or use pasteurized eggs, to avoid salmonella, a bacteria that can cause food poisoning and harm your baby.
Leafy greens
Leafy greens, such as spinach, kale, collard greens, Swiss chard, and lettuce, are low in calories but high in nutrients. They are excellent sources of folate, vitamin C, vitamin K, vitamin A, calcium, iron, and fibre. These nutrients are essential for your baby’s growth, development, and protection from infections and bleeding.
You should aim for two to three servings of leafy greens per day during pregnancy. One serving is equivalent to one cup of raw or half a cup of cooked leafy greens. You can eat leafy greens raw in salads, or cook them in soups, stir-fries, or casseroles. You can also blend them in smoothies, or make them into chips or pesto for a crunchy or creamy treat. Wash leafy greens well before eating, or buy pre-washed varieties, to avoid dirt and pesticides.
Lean meat and poultry
Lean meat and poultry, such as beef, pork, chicken, and turkey, are good sources of protein, iron, zinc, and B vitamins. These nutrients are important for your baby’s muscle, organ, and blood development, and for preventing anemia and infections in you and your baby. Lean meat and poultry also contain creatine, a compound that can enhance your baby’s brain function and memory.
You should aim for two to three servings of lean meat and poultry per day during pregnancy. One serving is equivalent to three ounces of cooked meat or poultry, or about the size of the palm of your hand. You can choose lean cuts of meat, such as sirloin, tenderloin, or loin, and remove the skin and fat from poultry. You can roast, bake, grill, or broil meat and poultry, or add them to your soups, stews, or sandwiches. Avoid eating processed meats, such as bacon, ham, sausage, or hot dogs, as they are high in salt, fat, and preservatives, and can increase your risk of high blood pressure and cancer.
Berries
Berries, such as strawberries, blueberries, raspberries, and blackberries, are delicious fruits that are packed with antioxidants, vitamin C, fibre, and water. Antioxidants are compounds that protect your cells from damage and inflammation and can prevent oxidative stress and chronic diseases in you and your baby. Vitamin C is important for your baby’s skin, bone, and cartilage development, and for enhancing your iron absorption. Fibre and water can help you stay hydrated and prevent constipation.
You should aim for one to two servings of berries per day during pregnancy. One serving is equivalent to half a cup of fresh or frozen berries, or a quarter cup of dried berries. You can eat berries as they are, or add them to your yogurt, cereal, oatmeal, smoothies, or desserts. You can also make berry jams, sauces, or pies for a sweet treat. Wash berries well before eating, or buy organic varieties, to avoid pesticides and bacteria.
Nuts and seeds
Nuts and seeds, such as almonds, walnuts, pistachios, sunflower seeds, pumpkin seeds, and chia seeds, are nutritious snacks that are high in healthy fats, protein, fibre, and minerals. They are especially rich in omega-3 fatty acids, magnesium, and zinc, which are important for your baby’s brain, nerve, and immune system development. Nuts and seeds also contain antioxidants, vitamin E, and selenium, which can protect your cells from damage and ageing.
You should aim for one to two servings of nuts and seeds per day during pregnancy. One serving is equivalent to a quarter cup of nuts or seeds, or two tablespoons of nut or seed butter. You can eat nuts and seeds raw or roasted, or add them to your salads, soups, or baked goods. You can also make nut or seed milk, butter, or flour for a dairy-free or gluten-free alternative. If you have a nut allergy, you can avoid nuts and seeds, or choose those that are safe for you.
Whole grains
Whole grains, such as oats, quinoa, brown rice, barley, and whole wheat, are complex carbohydrates that provide energy, fibre, and various vitamins and minerals. They are especially rich in B vitamins, magnesium, and selenium, which are important for your baby’s energy, metabolism, and growth. Whole grains also contain phytochemicals, which are plant compounds that have anti-inflammatory and anti-cancer effects.
You should aim for six to eleven servings of whole grains per day during pregnancy. One serving is equivalent to one slice of bread, one cup of cereal, half a cup of cooked rice, pasta, or oatmeal, or three cups of popcorn. You can choose whole grain varieties of bread, cereal, pasta, crackers, or tortillas, or add whole grains to your soups, salads, or casseroles. You can also make oatmeal, granola, or muffins for a hearty breakfast or snack. Avoid refined grains, such as white bread, white rice, or white flour, as they have less fibre and nutrients than whole grains.
Avocado
Avocado is a creamy fruit that is high in healthy fats, fibre, folate, vitamin K, vitamin C, and potassium. These nutrients are essential for your baby’s brain, skin, and blood development, and for preventing neural tube defects and bleeding problems. Avocado also contains lutein and zeaxanthin, which are carotenoids that can improve your baby’s vision and eye health.
You should aim for one serving of avocado per day during pregnancy. One serving is equivalent to one quarter of a medium avocado, or two tablespoons of mashed or sliced avocado. You can eat avocado as it is, or add it to your salads, sandwiches, or dips. You can also make guacamole, avocado toast, or avocado smoothie for a delicious and nutritious treat. Choose ripe avocados that are slightly soft to the touch, and store them in the refrigerator after cutting to prevent browning.
Water
Water is not a food, but it is the most important nutrient during pregnancy. Water is essential for your body’s functions, such as digestion, circulation, temperature regulation, and waste elimination. Water is also important for your baby’s growth, development, and amniotic fluid. Drinking enough water can help you prevent dehydration, which can cause headaches, fatigue, cramps, and preterm labour.
You should aim for eight to twelve glasses of water per day during pregnancy. You can drink water plain, or add some lemon, cucumber, mint, or berries for some flavour. You can also drink other fluids, such as milk, juice, tea, or soup, but limit your intake of caffeine, alcohol, and sugary drinks, as they can dehydrate you and harm your baby. You can also eat foods that have high water content, such as fruits, vegetables, yoghurt, or broth. Drink more water if you exercise, sweat, or live in a hot or dry climate.
To wrap up, eating healthy foods during pregnancy is one of the best ways to support your baby’s growth and development, and to maintain your health and well-being. In this blog post, we have discussed what foods you should eat more of during pregnancy and why they are beneficial for you and your baby. We have also answered some common questions and concerns about eating during pregnancy.
We hope you have found this blog post informative and helpful. If you have any questions, comments, or feedback, please feel free to leave them below. We would love to hear from you and help you with your pregnancy journey.
What foods do you enjoy eating during pregnancy? What foods do you avoid or crave? Share your thoughts and experiences with us and other readers in the comment section. 😊
Thank you for reading and happy eating! 🍽️
FAQ
Here are some frequently asked questions and answers about what foods you should eat more of during pregnancy.
Q: Can I eat seafood during pregnancy?
A: Yes, you can eat seafood during pregnancy, as long as you choose low-mercury and cooked varieties. Seafood is a good source of protein, omega-3 fatty acids, iodine, and selenium, which are important for your baby’s brain and eye development. You can eat up to 12 ounces of low-mercury seafood per week, such as salmon, shrimp, tilapia, cod, or canned light tuna. You should avoid high-mercury seafood, such as swordfish, shark, king mackerel, or tilefish, as they can damage your baby’s nervous system. You should also avoid raw or undercooked seafood, such as sushi, sashimi, oysters, or clams, as they can contain harmful bacteria, viruses, or parasites.
Q: Can I eat cheese during pregnancy?
A: Yes, you can eat cheese during pregnancy, as long as you choose pasteurized and hard varieties. Cheese is a good source of protein, calcium, and probiotics, which are important for your baby’s bones, teeth, and digestive health. You can eat pasteurized cheese, which is cheese made from milk that has been heated to kill harmful bacteria. You can also eat hard cheese, such as cheddar, Swiss, or Parmesan, which have less moisture and less risk of contamination. You should avoid unpasteurized cheese, which is cheese made from raw milk that can contain listeria, a bacteria that can cause miscarriage, stillbirth, or infection in your baby. You should also avoid soft cheese, such as brie, camembert, feta, or blue cheese, as they can also contain listeria unless they are made from pasteurized milk and cooked thoroughly.
Q: Can I eat chocolate during pregnancy?
A: Yes, you can eat chocolate during pregnancy, in moderation. Chocolate is a source of antioxidants, magnesium, and iron, which can benefit your health and mood. Chocolate also contains caffeine, which can stimulate your baby and increase your blood pressure and heart rate. You can eat up to 200 milligrams of caffeine per day during pregnancy, which is equivalent to about two cups of coffee, four cups of tea, or six bars of milk chocolate. You should limit your intake of dark chocolate, which has more caffeine and less sugar than milk chocolate. You should also avoid eating chocolate that has added sugar, fat, or calories, as they can cause weight gain and gestational diabetes.
Q: Can I eat spicy food during pregnancy?
A: Yes, you can eat spicy food during pregnancy, if you enjoy it and can tolerate it. Spicy food is not harmful to your baby and can add flavour and variety to your diet. Spicy food can also boost your metabolism, increase your appetite, and relieve congestion. However, spicy food can also cause heartburn, indigestion, or nausea, especially if you have a sensitive stomach or a history of gastritis or ulcers. You can eat spicy food in moderation, and avoid eating it on an empty stomach or before bedtime. You can also drink plenty of water, milk, or yoghurt to neutralize the acidity and cool down your mouth. If you experience any discomfort or adverse effects from eating spicy food, you should stop or reduce your intake.
Q: Can I eat honey during pregnancy?
A: Yes, you can eat honey during pregnancy, as long as you choose pasteurized and pure varieties. Honey is a natural sweetener that can add flavour and nutrition to your food and drinks. Honey is also a source of antioxidants, enzymes, and minerals, which can benefit your health and immunity. You can eat pasteurized honey, which is honey that has been heated to kill any harmful bacteria or spores. You should avoid raw honey, which is honey that has not been processed or filtered and can contain botulism, a toxin that can cause paralysis or death in your baby. You should also avoid adulterated honey, which is honey that has been mixed with sugar, corn syrup, or other additives, and can cause allergic reactions or infections. You can eat up to two tablespoons of honey per day during pregnancy, and use it as a substitute for sugar or artificial sweeteners