15 Healthy Foods, Meals, and Food Alternatives to Eat When You’re Pregnant

Even if you’re trying your best to eat foods that contain all the necessary vitamins and minerals, you may still be concerned that you are not meeting the expectations of a proper pregnancy diet- especially if you are still struggling to muster an appetite.

Enter these nutritional superstars. When it comes to nourishment for pregnant women, opt for food sources that are dense in nutrition and light on empty calories. This will provide you and your infant with vital vitamins and minerals that are necessary for health. It’s alright to have your occasional snack like a cookie or an ice cream cone, so don’t be too hard on yourself and treat yourself every now and then!

Foods that are packed with nutrients are especially helpful when you need to get the most from each bite, such as when you’re feeling sick, putting on lbs too fast or not putting on enough.

Speaking of nutrients, while all are important right now, the best foods for pregnancy are high in vitamins and minerals that play a key role in supporting your baby’s growth and development, including:

• Folate. Getting at least 600 micrograms per day during pregnancy reduces the risk for neural tube defects.
• Iron. You need nearly twice as much iron during pregnancy, or 27 milligrams daily. The mineral is used to make more blood that carries oxygen to your baby.
• Calcium. Aim for 1,000 milligrams daily. Calcium is key to help your baby build strong bones, teeth, muscles and nerves.
• Vitamin D. It helps calcium do its job and keeps your immune system strong. You should get 600 IU daily.
• DHA. An omega-3 fatty acid, DHA plays a role in your baby’s brain and eye development. You need 200 to 300 milligrams per day.
• Iodine. The mineral promotes your baby’s brain and nervous system development. You should get 290 micrograms daily.
• Choline. Aim to get 450 milligrams of this vital nutrient each day to help prevent neural tube problems and support your baby’s cognitive development.

It is important to be aware of the nutritional requirements you have while you are pregnant, however it can be a challenge. Eating the right meals can assist you in meeting as much of your needs as possible, in addition to taking a prenatal vitamin. Make sure you have some of these pregnancy superfoods available, and try to include them in your meals every day.

15 Healthy Foods, Meals, and Food Alternatives to Eat When You’re Pregnant

Breakfast

Breakfast Cereal Fortified with Folic Acid

The synthetic version of folate, a vitamin that promotes healthy red blood cells and cell growth, is known as folic acid. Because a lack of folate may lead to serious birth defects, it is found in high quantities in any type of prenatal vitamin. Folic acid taken during pregnancy can assist in the forming of the neural tube, which is necessary for the beginning of evolution of the spine, skull, brain, and spinal cord, as indicated by the Centers for Disease Control and Prevention (CDC).

You can increase the amount of folic acid in your body by consuming certain breakfast cereals. Some brands have the full amount of folic acid that you need each day—take a look at the nutrition facts to make sure.

Strawberries

Strawberries have a large amount of vitamin C, with 56 milligrams for every 100 grams (approximately a half cup). By consuming Vitamin C, expecting mothers can strengthen their immune system and take better care of their unborn child.

As well, strawberries can even serve as a natural dessert that can satisfy any maternal cravings for something sweet during pregnancy. Research from Nutrients suggested that expectant mothers raised their eating of sweet foods by 16.3 percent. This was richer than flavorsome at 11.3 percent or tangy at 1.3 percent. Fruits such as strawberries offer a healthy substitute for sugary confections and manufactured snacks as they are packed with vital nutrients.

Eggs

The U.S. has stated that it is okay to consume eggs during pregnancy. Food & Drug Administration (FDA). You do, however, need to pay attention to the way eggs are prepared:

• For cooked eggs, make sure both the yolks and whites firm up.
• Fry eggs for two minutes on each side.
• Scrambled eggs should be firm throughout everything in the pan. Do not eat runny scrambles.
• Avoid raw or slightly cooked eggs.

Why should pregnant women choose eggs? They contain about 24 micrograms of iodine. An egg of a substantial size contains around 16 percent of the daily prescribed allowance of this essential nutrient, for which expecting mothers need to get an additional 50 percent more than other women. Iodine deficiency can have grave consequences on one’s health, including newborn hypothyroidism, loss of life around the time of birth, congenital abnormalities, mental impairment, and a higher chance of an unintended pregnancy termination.

Lunch

Vegetable Salads

During pregnancy, a major priority should be demonstrating adequate consumption of protein, because this vital nutrient facilitates the healthy development of the baby, assists with regular body operations, expands the blood circulation, and prepares the mother for breastfeeding. The American Pregnancy Association suggests that pregnant women consume 75 to 100 grams of protein per day from a variety of sources, such as poultry, lean red meat, lamb, certain types of nuts, and vegetables.

As indicated in the European Journal of Pediatrics, animal protein is more nutritious than vegetable protein, implicating that mothers-to-be should opt for meat over plant proteins. The grade of proteins typically relies upon the amount and uptake of the amino acids found in the meal.

During pregnancy, an aversion to meat is common. If you have difficulty consuming meat while pregnant, a salad full of diverse vegetables can give you an adequate amount of essential protein. Combining different types of vegetables can improve the amount of protein derived from plants. Prepare a salad using lettuce, baby spinach, green peas, broccoli, and lima beans to get a good dose of plant-based protein.

Salmon

Eat fish while pregnant? The U.S. The Department of Health and Human Services has declared that the answer is yes. Fish that have healthy fats are beneficial for the health and growth of both the mother and the infant. Including fish in a diet can help guard against premature birth and unpreventable pre-eclampsia, as long as the fish does not have high levels of mercury.

The United States Department of Health and Human Services (HHS) recommends consuming eight to twelve ounces of cooked seafood like salmon cooked until its internal temperature in the thickest part of the filet reaches 145°F each week.

High-mercury fish that you should avoid include the following:

• Tilefish
• Swordfish
• Mackerel
• Shark

Instead, select lower-mercury fish:

• Salmon
• Canned tuna
• Pollock
• Catfish

Daytime Snack

Berry Smoothies

Berries are not high glycemic fruits, thus they should not produce huge increases in blood sugar during pregnancy. Fiber found in fruits has been linked to fewer visits to a woman’s doctor during both the early and late stages of pregnancy.

Fiber can make your stool more comfortable to pass and can help with digestion, since pregnancy can slow down the digestive process and make it harder to have a bowel movement.

Try mixing the following berries (fresh or frozen), which offer the most fiber impact:

• 1 cup of blackberries
• 1 cup of blueberries
• 1 cup of raspberries

Pour in a cup of milk (or some other liquid) and mash together.

No Sugar Added Yogurt

Johns Hopkins Medicine has indicated that the growth of an infant’s bones, heart, nervous system, and muscular functions is reliant upon calcium. If you do not take in adequate amounts of calcium while expecting a baby, your body will draw calcium from your own bones. This can lead to frailty, which is undesirable particularly while nurturing an infant.

Eating sugar free yogurt offers calcium, protein, and probiotics (microorganisms that may improve digestion). Yogurt that has not had any sugar added to it is not the same as yogurt that does not contain any sugar. Sugar-free yogurt generally contains artificial sweeteners. Yogurt has natural sugars derived from milk, but yogurt with no added sugar has natural flavoring instead of being sweetened.

Dinner

Avocado Toast

Pregnant women can gain the advantages of omega-3 fatty acids by consuming avocado toast, a widely available food that is packed with nutritional value. The healthy fats found in avocados are advantageous for a baby’s cognitive growth and the quality of their mother’s breast milk. The American Pregnancy Association states that getting enough omega-3 can help control hypertension, stop excessive blood coagulation (e.g. swollen ankles), and reduce inflammatory and allergic responses.

If you want to benefit from the high-fiber content of toast, check the packaging of your bread for the words “100 Percent Whole Wheat” or “Whole Grain,” and make sure to review the nutrition facts. The primary component of the package should be whole wheat flour.

Lentil Soup

A portion of lentils contains roughly 8g of protein, which is a necessary amount for women during their gestational period; the minimum requirement for them being around 60g.

The International Journal of Molecular Sciences reports that consuming lentils increases iron intake, a critical nutrient, especially necessary for pregnant women. Eating enough iron can help reduce the risk of developing the widespread form of anemia found in expectant mothers: iron deficiency anemia.

Nighttime Snack

At night, it can be common for people to have a desire to reach for the cupboard or open the fridge to snack on food. Make sure to fill up your kitchen with wholesome goodies like fruits, vegetables, nuts and whole grains to suit your hunger in a healthy way.

Walnuts

Want something crunchy? Grab a handful of walnuts. These walnuts could be especially useful during the initial 3 months of pregnancy when you may be struggling with feeling sick. Walnuts are an excellent source of nutrition, including omega-3s, that can help you feel satisfied and get the daily nutrition you need without having to consume a large amount. This is helpful if nausea makes eating unenjoyable.

Frozen Bananas

Want ice cream? Create a frozen treat similar to ice cream by blending together frozen bananas and peanut butter. A survey conducted by Nutrition Journal concluded that almost all of the pregnant women surveyed indulged in high-sugar sweets, with ice cream being the sweet of choice for over eighty percent of them.

Rather than having ice cream every time you are in the mood for something sweet, why not attempt to substitute the treat with a blend of frozen bananas and peanut butter? This mixture has an identical texture, is deliciously cold and a great source of potassium and protein.

Tart Cherry Juice

Trouble sleeping with your pregnant belly? Drink a little tart cherry juice. In an experiment where neither participants nor researchers knew who was receiving the active substance or placebo, researchers discovered that drinking the juice caused the hormone melatonin levels to become higher, thus helping individuals with sleep related difficulties.

Other Foods to Eat When Pregnant

Edamame

Cooked soybean pods can be a delicious way to get vegetarian protein, which provides 18 grams per cup when the shells have been removed. But they’re rich in other important pregnancy nutrients, too. A serving of edamame packs around 100 milligrams of calcium, 3.5 milligrams of iron, and 482 micrograms of folate.

It’s simple to prepare them (the frozen pods can be cooked by either steaming or using the microwave in a few minutes), and they are adaptable food. Sprinkle sea salt on edamame for a fast, delicious snack, blend them with olive oil and lemon juice for a tasty spread, or add them to salads for immediate protein.

Kale

Choosing leafy greens is always beneficial, being especially beneficial during pregnancy due to their powerful nutrients. Kale is a very beneficial food full of folate, iron, vitamin C, calcium, vitamin A, vitamin E, vitamin K, and fiber; and it is also great tasting, able to be adapted to many different dishes.

Utilize kale by swapping it for basil in a pesto recipe, combine it with noodles, put it in a sandwich, or blend it in scrambled eggs.

Water

Okay, it’s technically not a food. It is essential for a woman expecting a baby to have a balanced diet that includes lots of H2O, so she should make an effort to drink eight to ten 8-ounce glasses of water every day.

Why is water so important? The placenta is vital in getting essential nutrients to the infant and aiding in creating new cells in its body. Staying hydrated is important for you, too. Consuming the recommended amount of water is the most beneficial approach to preventing constipation while pregnant. Plus, dehydration can increase the risk for early labor.

It is important to drink water regularly to reap its rewards, so make sure to fill a container and take it with you wherever you go. If drinking a lot of liquid at once makes you too full, sip a little bit at regular intervals throughout the day.

Foods to avoid during pregnancy

When speaking of the most beneficial foods to consume while pregnant, keep in mind that some items should be avoided. It is better to avoid certain foods since they could contain bacteria or chemicals that could lead to illness, so it is recommended to stay away from them until after the baby is born.

For the time being, you’ll want to take a break from:

• Unpasteurized juice
• Unpasteurized cheese
• Raw seafood
• Rare meat
• Hot dogs and deli meats
• Raw or undercooked eggs
• High-mercury fish like swordfish, king mackerel, orange roughy, bigeye tuna and tilefish from the Gulf of Mexico
• Raw sprouts
• Alcohol

Be concerned if you feel like your diet during pregnancy is not quite adequate. Staying away from unhealthy foods and adding items that are rich in essential nutrients like folate, protein, iron, calcium, vitamin D, DHA, and iodine will help ensure that you and your baby receive the nourishment that is essential for you both.

Should you be worried about not having adequate amounts of vitamins or minerals during your pregnancy, contact your medical provider for assistance. Collectively, you can figure out what is not working and how to address your deficiencies.