Top 10 Foods to Eat While Pregnant

In a world where (it feels like) every food is banned we’re here to bring you some good news.

There’s plenty of delicious foods and snacks out there that also pack in key nutrients. Not only are these foods pregnancy-approved but encouraged! And while some of you overachievers may already be hitting a nutritional quota longer than a CVS receipt, the rest of us could use a little help navigating that department, especially in the first few months when morning sickness is very real. Having these nutrient-dense foods with little calorie intake in your back pocket can prove to be very beneficial for you and your growing baby. 

When it comes to pregnancy and your baby’s development here are the important vitamins and minerals to look for in your foods:

• Folic acid — 600 micrograms daily

• Iron —27 milligrams daily

• Calcium —1,000 milligrams daily

• Vitamin D — 600 IU daily

• DHA (an omega-3 fatty acid) — 200 to 300 milligrams daily

• Iodine — 290 micrograms daily

Here’s   our list for the top 10 foods to eat while pregnant:

1. Lean meat:

   • Lean beef, pork, turkey and chicken are great options for quality protein. Beef and pork are also rich in iron, choline, and other B vitamins — nutrients you need during pregnancy. Friendly reminder to cook your meat thoroughly. An internal temperature of 160 to 165 degrees Fahrenheit is high enough to kill illness-causing bacteria.

2. Legumes:

   • If lean meats aren’t your thing, have no fear legumes are your new best friend. This includes, chickpeas, lentils, beans, peanuts and more. Legumes are great plant-based alternatives for protein, iron and calcium that you’d get from lean meat. They’re also great source of folate.

3. Yogurt:

   • Did you know cup for cup yogurt contains as much calcium as milk? Getting 3-4 servings of dairy will help you hit your calcium needs to support your babies growing bones, and yogurt is a simple way to do that. Plus, yogurt contains active cultures (aka good bacteria) which combats upset stomachs and yeast infections. Not to mention it’s also packed with proteins and folate. Just be sure you are purchasing yogurts that are free of added sugars.

4. Salmon:

   • Who says you can’t have fish while pregnant? Salmon is one of the best foods you can eat while pregnant (or not pregnant for that matter) as it is packed with DHA omega-3s. Omega-3s help fetal brain, eyes, and nervous system development. After a baby is born, omega-3s help combat postpartum depression. As far as mercury is concerned — salmon is a safe seafood choice, you can even have 2-3 servings per week. When possible look for wild salmon over farm raised.

5. Avocado:

   • Thank the heavens we can keep our avocado toast. Avocado contains folate and vitamin B6, which promotes healthy tissue and brain growth for baby as well as ease morning sickness. It also can help absorb many of the vitamins found in other fruits and veggies. Is there anything this fruit can’t do?

6. Eggs:

   • Eggs are a protein addicts dream, one egg delivers 6 grams of protein. Moreover, eggs are one of the few food sources of vitamin D. Vitamin D helps build strong bones for baby, keeps your immune system strong, as well as may reduce risk of gestational diabetes, preeclampsia and low birth weight. Just be sure to cook eggs thoroughly to avoid salmonella.

7. Leafy Greens: 

   • Ya heard it once, ya heard it a thousand times before. You can’t go wrong with a leafy green. Take Kale for example, which contains folate, iron, calcium, vitamin A, vitamin C, vitamin E, vitamin K and fiber.

8. Oats:

   • We know, pregnancy constipation is REAL, that’s why getting your recommended fiber intake is so important. Not only can it help fight pregnancy constipation but it also helps you feel fuller longer. An easy way to get your fiber is through a cup of oatmeal which serves 4 grams.

9. Bananas

   • Bananas are awesome during pregnancy. Not only are they a quick energy source, but they can also help settle your stomach when that pesky morning sickness settles in. They can also fight of Charley-Horses, another unexpected side-effect of pregnancy.

10. Quinoa

    • This little seed has a big punch. The whole grain serves 8 grams of protein, 5 grams of fiber and nearly 3 grams of iron per cooked cup, along with small amounts of calcium, magnesium, potassium and zinc.