Contrary to popular belief, you don’t need to “eat for two” during pregnancy. What you do need to do is make sure you’re getting plenty of the right nutrients. In this article, we’ll explore 10 healthiest foods to eat while pregnant to support your baby’s growth and keep you feeling your best.
Healthy Foods to Eat While Pregnant
Oranges
Oranges are an excellent, nutritious pregnancy snack, as they contain:
- Folate
- Potassium
- Vitamin C
Folate is essential for preventing neural tube defects like spina bifida and anencephaly–serious conditions affecting the baby’s brain and spinal cord. Potassium, on the other hand:
- Supports fetal cell, tissue, and organ development
- Maintains healthy fluid and electrolyte balance–in both you and your baby
- Promotes optimal maternal and fetal muscle, nerve, and cardiovascular function
- Regulates blood pressure, reducing your risk of gestational hypertension and other complications like preeclampsia, a condition involving high blood pressure and protein in the urine
Meanwhile, vitamin C:
- Boosts the immune system
- Prevents cellular damage
- Facilitates the production of new cells, including in the blood and brain
- Improves iron absorption, reducing the risk of anemia and supporting fetal development
Oranges also help keep you hydrated. Enjoy them as daily snacks, or blend them into fresh fruit smoothies.
Dark, leafy greens
Another one of the best things to eat during pregnancy is leafy green vegetables, such as:
- Broccoli
- Spinach
- Kale
These superfoods are loaded with antioxidants, which are essential for combating oxidative stress. Oxidative stress is a common factor in complications like preeclampsia and other pregnancy-related disorders. Leafy greens also provide:
- Fiber: Prevents constipation, helps stabilize blood sugar levels, and may even combat depression
- Vitamin A: Supports healthy skin, eyesight, and bone growth
- Potassium
A study involving 374 pregnant women found that low or inconsistent leafy green intake increased the risk of issues like:
- Low birth weight
- Premature birth
- Stillbirth
So enjoy a fresh green salad, or incorporate these veggies into other meals each day.
Sweet potatoes
The holiday favorite, sweet potatoes, aren’t just rich in fiber and potassium-containing even more of each per serving than bananas. They’re also a fantastic source of beta-carotene. The body converts beta-carotene into vitamin A, which supports eye, bone, and skin health and contributes to fetal organ development. Sweet potatoes also score low on the glycemic index, meaning they help stabilize blood sugar levels. This is particularly beneficial if you’re battling gestational diabetes.So don’t wait for Thanksgiving to enjoy a sweet potato with dinner.
Legumes
Legumes and beans are excellent sources of plant-based protein and iron. They also contain folate and, in some instances, significant amounts of zinc. Zinc is particularly important, as it contributes to fetal nervous system health. Some studies suggest it can also reduce the risk of premature birth and potentially shorten the duration of labor. Many beans have a low glycemic index, as well, which can help control blood sugar levels. Some of these varieties include:
- Black beans
- Kidney beans
- Chickpeas
- Lentils
Enjoy legumes cold in a salad, or stewed with other vegetables for a delicious and hearty soup.
Nuts
Nuts are truly one of the best pregnancy snacks. Pistachios, almonds, and cashews are packed with plant-based protein, which provides your baby with the amino acids needed to develop healthy:
- Tissues
- Organs
- Muscles
- Nerves
Nuts are also high in:
- Folate
- Iron
- Magnesium, which helps form your baby’s bones, muscles, and organs
- Omega-3 fatty acids, which are essential for fetal brain and eye development, and may even reduce the risk of preterm birth
Some research even suggests that children of mothers who regularly ate nuts during pregnancy have a significantly lower risk of developing certain behavioral problems. This is likely due to the impact of nuts’ nutrition on children’s brain development, contributing to better cognitive function and social skills. So enjoy a handful of nuts, or add nut butter to sliced fruit, smoothies, or whole grain bread.
Oatmeal
Oats are loaded with soluble fiber, especially beta-glucan, which helps prevent constipation–a common discomfort during pregnancy. They’re also a low-glycemic source of complex carbohydrates, which provide sustained energy–unlike the “crash” associated with refined grains such as white bread. Enjoy a bowl of oatmeal with a splash of milk and drizzle of honey for a tasty and satiating breakfast. Or sprinkle oats into baked goods for a nutritional boost.
Yogurt
Yogurt supplies ample calcium, an essential nutrient for your baby’s skeletal system–which can contain up to 300 bones at birth. It also helps keep blood pressure in check while promoting safer uterine muscle contractions. Furthermore, yogurt provides a substantial amount of protein and probiotics, which support muscle and gut health, respectively. The iodine in yogurt is a key component of thyroid hormones, which are critical for fetal brain development. Low iodine consumption can lead to severe health issues in babies, such as intellectual disabilities and even death. Your body needs more iodine during pregnancy–especially during the first trimester–due to increased:
- Hormone production
- Iodine excretion
- Fetal needs
So enjoy plain, unsweetened yogurt for breakfast or as a snack daily.
Eggs
Eggs are rich in high-quality protein and healthy fats, meaning they provide sustained energy and nutrients both you and your baby need for optimal well-being. The yolks contain vitamin D, which works alongside calcium to develop fetal bones and teeth. They’re also packed with choline, a component of cell membranes and a precursor to the neurotransmitter acetylcholine, which can help prevent neural tube defects. Acetylcholine is essential for health:
- Brain function
- Breathing
- Heart rate
- Muscle movements
Research suggests pregnant women might need nearly twice the typical recommended daily value of choline. So whether you prefer scrambled, hard-boiled, or poached eggs, enjoy them regularly for a healthy pregnancy.
Lean meats
For omnivores, meat is one of the top sources of protein and iron. And some varieties–like beef and pork–are chock-full of choline and B vitamins. B vitamins contribute to fetal brain and nervous system health, as well as supporting strength and vitality during pregnancy. Lean beef also provides 72% of the recommended daily amount of zinc. You need more iron than usual to support increased blood volume while pregnant, and to deliver sufficient oxygen to your baby. So go ahead and enjoy that lean steak or hamburger a few times per week.
Salmon
Another one of the best things to eat during pregnancy is salmon. It’s an excellent source of omega-3 fatty acids–particularly docosahexaenoic acid (DHA)–and it’s lower in mercury than many other fish. It also provides a substantial amount of protein and choline. Studies suggest eating salmon regularly during pregnancy can:
- Reduce the risk of premature birth
- Lower the risk of preeclampsia
- Diminish the risk of postpartum depression
Experts recommend enjoying salmon two to three times a week, from at least the second trimester through birth. This frequency helps maintain higher levels of amino acids in the blood, supporting healthier development for your baby.Be sure to wash down these nutritious foods with plenty of plain, filtered water, too. The American College of Obstetricians and Gynecologists recommends drinking eight to 12 cups daily to support increased blood volume. Proper hydration can even help alleviate certain pregnancy symptoms, such as nausea and constipation. By incorporating these pregnancy-friendly foods into your diet, you’re taking exceptional care of your own well-being and paving the way for a healthy, vibrant future for your baby. Whether you’re expecting your first child or welcoming another addition to a growing family, cheers to a healthy and joyful journey to motherhood.
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