It is important to feed your body nutritious foods, especially during pregnancy. I know, myself, I had a lot of concerns when it came to what to feed my body when I was first pregnant. During pregnancy, you need to consume extra calcium and protein to supply your growing baby.
Doctors recommend that maintaining a healthy pregnancy consists of consuming an extra 300 calories per day. I’m going to help break down some of the most nutritious foods to eat when you’re expecting.
Foods to Eat During Pregnancy
Legumes- Consisting of Chickpeas, Lentils, Nuts, and Peas. These are Delicious Plant-based sources of Protein, Fiber, Iron and Folate. Folate is one of the B Vitamins that are very important for the health of Mommy and Baby.
Dark Leafy Greens- Yummy Kale and Spinach. Rich in Antioxidants and Necessary Vitamins. Also contains plant compounds that benefit the immune system and digestion.
Whole Grains- Oats and Quinoa are just a couple of delicious whole grains. They contain Protein, Fiber, Magnesium, and are Rich in B Vitamins.
Dairy- One of the best sources of Calcium. Yogurt, especially Greek Yogurt is particularly beneficial for pregnant women. Some varieties include Probiotics which is great for digestion. *People that are Lactose Intolerant should take Probiotic Supplements (UPON DOCTOR APPROVAL) They may reduce the risk of complications such as Preeclampsia, Gestational Diabetes, Vaginal Infections and Allergies
Avocados- They contain a high content of Healthy Fats, Folate, and Potassium. Also high in Fiber, and Vitamins K, C & E. The healthy fats helps build the skin, brain, and tissues of baby and Folate may help prevent neural tube defects.
Berries- Contain high amounts of Vitamin C which helps absorb Iron. Also very important for skin health and immune system.
Salmon- Which is very rich in Essential Omega-3 Fatty Acids. They help build the brain and eyes of your growing baby. Salmon is one of the few resources that provide natural Vitamin D. *It is also advised to limit seafood intake to 2 Times per week
Sweet Potatoes- Rich in Beta Carotene, a plant compound that converts Vitamin A in your body. They contain Fiber which increases fullness, reduces blood sugar and improves digestive health.
Lean Meats- Beef and Chicken are Quality Sources of Protein which provides Iron necessary for your body. Iron is an essential vitamin used by Red Blood Cell and is important for delivering oxygen to all cells.
Foods To Avoid During Pregnancy
Hot Dogs and Deli Meats- A risk of Listeria which is a serious infection that can be detrimental in Pregnancy.
Unpasteurized Milk and Foods that are Made with Unpasteurized Milk- Like Soft Cheeses, Feta, Queso Blanco, Queso Fresco, Camembert, Brie, and Blue-Veined Cheeses.
Raw and Undercooked Seafood, Eggs, Meat, and Sushi
Refrigerated Smoked Seafood
Refrigerated Pate and Meat Spreads
Incorporate A Healthy Lifestyle
Just remember this is an amazing stage in your life and don’t be too hard on yourself. Your body is going to go through a lot of changes. In the First Trimester it might be difficult but do your best to eat a balanced diet full of Proteins, Veggies and Whole Grains. Take Your Prenatal Vitamins Daily and Keep up with Regular Exercise.
Related Post- Staying Healthy in Your First Trimester https://mamasdreaming.com/healthy-first-trimester/
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24 thoughts on “Nutritious Foods to Eat During Pregnancy”
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It is so important to follow healthy eating habits just like this when expecting! It can make such a difference for baby and mama, and in delivery.
Thank you for the feedback!
It’s so important to eat healthy while you are pregnant. Thank you for the reminder and sharing these great tips.
I appreciate you taking the time to read my post!
Healthy eating is so important, especially when you are pregnant. Lovely list.
Thank you Laura!
This is a great post . I am so happy to see such wonderfully detailed posts during these times.
I appreciate you taking the time to read my post! Thank you🥰
Great to know some of these. I had no clue about cheese!! ahh!
Thank you! It’s good to be aware when it comes to our Lit’l Loves🥰
It is so important to think about what we are putting into our bodies! Especially when our bodies are working hard to create life. This post is a great resource!
I appreciate the reply! Thank you for the feedback!
Great tips. My doctor told me to do everything in minimum even the sandwich meats. Be careful with salmon because it is a fatty fish it holds a lot of mercury and other contaminants
Yes very true! Thank you🤗
I remember trying to eat as many fruits and veggies as I could! I used to eat pints of strawberries and tomatoes. It is good to get nutrition from whole food sources.
Mmmm berries! With my current pregnancy I’m eating them every day!
This is really informative and helpful. I had no idea that refrigerated meat spreads is a no-no for pregnant women. Will avoid that for now. Thank you for sharing.
Of course! I’m glad I can be helpful!
I wish I had the chance to eat some of these yummy dishes when I was pregnant. I’ll try to make an effort on my next pregnancy.
Yes of course! First trimester is always a little tougher with nausea and aversions but all we can do is our best!
Eating healthy is so important, no matter what stage of life you’re in, especially during pregnancy!
So very true! Health is so important
These are great tips! Finding that healthy food is essential especially during pregnancy! Thanks for sharing.
Thank you, I appreciate you reading!