Pregnant? Hangry? Looking for a snack that will make your tummy and your baby happy? You’re probably hearing it a lot: Eating nutritious foods while pregnant is essential.
We’re here to make your pantry into a one-stop shop of healthy and delicious foods that will give your baby the best start to life. Here are 13 super nutritious foods to eat when you’re pregnant to help make sure you’re hitting those nutrient goals.
1. Dairy products
During pregnancy, you need to consume extra protein and calcium to meet the needs of your growing little one. Dairy products like milk, cheese, and yogurt should be on the docket.
This group of food includes lentils, peas, beans, chickpeas, soybeans, and peanuts (aka all kinds of fabulous recipe ingredients!).
3. Sweet potatoes
Sweet potatoes are not only delicious cooked about a thousand ways, they’re also rich in beta carotene, a plant compound that is converted into vitamin A in your body.
Smoked on a whole wheat bagel, teriyaki grilled, or slathered in pesto, salmon is a welcome addition to this list. Salmon is rich in essential omega-3 fatty acids that have a host of benefits.
Those incredible, edible eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need. A large egg contains about 80 calories, high-quality protein, fat, and many vitamins and minerals.
6. Broccoli and dark, leafy greens
No surprise here: Broccoli and dark, green vegetables, such as kale and spinach, pack in so many of the nutrients you’ll need. Even if you don’t love eating them, they can often be squirreled into all kinds of dishes.Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. They’re a bonanza of green goodness.
7. Lean meat and proteins
Lean beef, pork, and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, choline, and other B vitamins — all of which you’ll need in higher amounts during pregnancy.
Berries hold a lot of goodness in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants. Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar.
9. Whole grains
Unlike their refined counterparts, whole grains are packed with fiber, vitamins, and plant compounds. Think oats, quinoa, brown rice, wheat berries, and barley instead of white bread, pasta, and white rice.
Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. This makes them taste buttery and rich — perfect for adding depth and creaminess to a dish. They’re also high in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E, and vitamin C.
11. Dried fruit
Dried fruit is generally high in calories, fiber, and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.