You know the old saying, “you are what you eat,” well that sorta takes on a whole new meaning when you are pregnant.
We all know the main don’ts of pregnancy food and drinks: No Alcohol. No Sushi. (Break my heart why don’t you). Then, all the foods we should avoid are all over the internet… first my sushi now you take my Brie!! *INSERT HEART BREAK EMOJI* What we don’t know are the SUPERFOODS that we should be eating.
Pregnancy is kind of a big deal that’s marked by physical and emotional changes, and what you eat plays a VITAL role in ensuring a healthy pregnancy.
We will be diving into the world of pregnancy nutrition starting with the top superfoods that can be your allies in nourishing both you and your growing baby. These nutrient rich powerhouses are packed with vitamins, minerals, and other essential compounds that can support your body during this transformative time.
From boosting your baby’s development to promoting your overall well-being, these 11 superfoods are a must for any expecting mommy.
So, who’s ready to embark on a culinary journey to discover the SUPERFOODS that can help you thrive and survive your whole pregnancy.
So I dove into the deep dark web and buried my nose in a bunch of pregnancy books¹ and came up with this list of 11 Superfoods that you should be including in your diet when you’re pregnant. ♥
Star Nutrients
There are so many important vitamins and nutrients that you need to be putting in your body while you are pregnant. Here is a list, put together by the Mayo Clinic, of the most essential nutrients you should be paying extra attention to while feeding you and your growing baby.
Also known as VITAMIN B9, is something you have probably heard over and over. Your growing baby needs folate to make healthy new cells and to make DNA and RNA. Vitamin B9 will help prevent birth defects such as spina bifida. Talk to your doctor if birth defects are genetic and they might ask you to up your folate intake 🙂 **Make sure your prenatal has FOLATE in the ingredients as well.
RECOMMENDED: 600 – 1,000 mcg (micrograms) per day through out pregnancy
FOUND IN: Dark Leafy Greens. Whole Grains. Legumes. Nuts. Peas. Asparagus.
Not only is calcium needed to make strong bones and teeth, calcium also helps support healthy functioning of the muscular, circulatory and nervous systems.
RECOMMENDED: 1,000 mg (milligrams) per day
FOUND IN: Dairy Products. Spinach. Salmon. Broccoli. Kale.
Along side our trusty sidekick CALCIUM, Vitamin D helps build strong bones and teeth for both you and your baby.
RECOMMENDED: 600 IU (international units) per day
FOUND IN: Fatty Fish. Eggs. Getting some of that amazing SUN.
Imperative for the growth of your baby ALL THROUGH your pregnancy.
RECOMMENDED: 71 g (grams) per day
FOUND IN: Eggs. Poultry. Lean Meat. Nuts. Seeds. Peas.
When you’re pregnant, your body needs DOUBLE the amount of iron that it needed before you were pregnant with your little cutie. Iron is needed to make more blood to supply oxygen to your baby. Without enough iron, you run the risk of developing iron deficiency anemia which can lead to premature birth, low birth weight and even postpartum depression.
RECOMMENDED: 27 mg per day
FOUND IN: Lean Red Meat. Poultry. Fish. Beans. Spinach.
SuperFoods
Superfoods are nutrient dense, whole foods that are SUPER rich in vitamins, minerals, antioxidants, and so many more beneficial compounds (Check out the Star Nutrients section above). They are the foods that offer us copious amounts of health benefits beyond our basic nutrition and are often associated with improved well-being.
1. Avocado
Behold, the avocado, the original green goddess of the produce aisle, the millennial’s answer to creamy, dreamy, and oh-so-healthy indulgence! But why does the avocado top my list of Superfoods? Look at all the goodies in these bad boys!!
Key Nutrients:
- Healthy Fats
- Magnesium
- Potassium
- Packed with Antioxidants
- Vitamin B6
- Vitamin B7 (Biotin)
- Vitamin B9 (Folate) – 1/2 an Avocado is 14% of your daily folate needs!
2. Nuts
These little power-packed snacks prove that good things do come in small packages. Conquer your pregnancy cravings with these, nature’s energy bites! Enjoy as an on-the-go snack or use as a salad topper.
Key Nutrients:
- Fiber
- Healthy Fats
- Protein
- Omega-3s – Found in Walnuts
- Magnesium – Found in Pistachios
3. Wild Fish
Wild fish, where the ocean meets your taste buds in a delightful dance. It’s a ‘splash’ of flavor and a ‘reel’ good time on your plate. Sorry, I had to. Try baking your fish instead of frying for a healthier option!!
**AVOID fish that are high in mercury: Sword Fish. Big Eye Tuna. King Mackerel. Marlin. Shark. Tile Fish. Orange Roughy.
Key Nutrients:
- Healthy Fats
- Iodine – Found in Cod
- Protein
- Vitamin B6
- Vitamin B12
- Vitamin D – Found in Fatty Fish
4. Eggs
I’ve heard that eggs are considered to be culinary chameleons and it’s so true. Eggs can turn a simple skillet into a star studded breakfast with all their versatility!! Just remember, cook the yolk all the way through while you are pregnant!
Key Nutrients:
- Choline – Assists in brain development
- Healthy Fats
- Protein
- Vitamin B7 (Biotin)
- Vitamin B12
- Vitamin D – Found in Organic Egg Yolk
5. Berries
Berries are nature’s way of saying, “Life can be sweet and tangy, just like me!” Packed with antioxidants and a pop of color, they are the little superstars of your pregnancy diet. Put them in yogurt or just eat them alone for a snack or maybe dessert!
Key Nutrients:
- Antioxidants
- Fiber
- Potassium
- Vitamin B7 (Biotin) – Found in Strawberries and Raspberries
- Vitamin B9 (Folate)
- Vitamin C
6. Dark Leafy Greens
These emerald champions are nutrient packed and prove that salads are anything but basic. Try a variety, from kale, arugula (my favorite), spinach, or collard greens. Can I get a “KALE YEAH?!”
Key Nutrients:
- Iron
- Magnesium
- Vitamin B9 (Folate)
- Vitamin K
- Zinc
7. Yogurt
Yogurt, the megastar of dairy, is like the Beyoncé of breakfast. This cultured baddie is full of probiotics that are great for you and your baby. Pair yogurt with berries, granola and a drizzle of honey for a delicious and healthy breakfast.
Key Nutrients:
- Calcium – 6 oz plain greek yogurt has 19% of your total calcium needs!
- Probiotics
- Vitamin D
8. Asparagus
The beautiful green sticks of the veggie aisle! Add a touch of sophistication to any plate with asparagus. Toss in avocado oil and Jack Daniel’s Steak Seasoning then place asparagus on a baking sheet lined with parchment paper in the oven for 12 minutes at 350ºF. ♥
Key Nutrients:
- Calcium
- Fiber – Soluble Fiber
- Vitamin B9 (Folate) – 1/2 cup gives you 34% of your daily Folate needs!
- Vitamin K
9. Lean Meat
Lean meat packs a protein punch without the extra baggage. Plus, you have so many yummy options for lean meat: Skinless Chicken Breast or Thighs. Turkey. Pork Tenderloin. Cod. Shrimp. Lean Ground Beef (90% or higher lean).
Key Nutrients:
- Iron
- Protein
10. Sweet Potatoes
Sweet Potatoes are a sweet and savory adventure that is simply ‘rooted’ in deliciousness. The dessert of the main entrée. A favorite for sides in our house!
Key Nutrients:
- Carbohydrates
- Fiber
- Potassium
- Protein
- Vitamin A
11. Carrots
The original finger food, reminding us that somethings, the simplest pleasures are the most satisfying! Toss carrots in your salad or just eat them on their own. Enjoy knowing that with every crunch is yummy goodness for you and your growing baby!
Key Nutrients:
- Fiber
- Potassium
- Vitamin A
- Vitamin B9 (Folate)
- Vitamin C
- Vitamin K
Healthy and happy
Remember, the foods you consume during pregnancy play a significant role in nourishing not just you but your baby as well. These superfoods are your allies for the next 9 months! From the brain boosting power of avocados to the calcium packed yogurt, and the iron rich lean meats, these superfoods are nature’s gift to you, mama.
Let me know in the comments how you incorporated these superfoods into your pregnancy diet. Would love to hear from yall! If you enjoyed reading, please repost to Pinterest ♥
Disclaimer: I am not a licensed medical professional, and the information provided on this blog is for informational purposes only. It should not be considered as medical advice. Always consult with a qualified healthcare provider for any medical concerns or questions.
As an Amazon Associate I earn from qualifying purchases. However, regardless of compensation, I only link products that I use myself and recommend. If I do not believe in the product, I will not share it.
¹Statistics and Facts: Lang, Jennifer, and Dana Angelo White. The Whole 9 Months: A Week-by-Week Pregnancy Nutrition Guide with Recipes for a Healthy Start. Sonoma Press, 2017.
All other Resources can be found in links.
