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11 Super Foods to Help Your Pregnancy

 

Are the foods you are eating each day giving you what you need to have a healthy pregnancy? It can be difficult during your pregnancy to make wise food choices, but it's so essential! 'Cause these choices aren’t just important for your baby while they are in utero, they can last a lifetime. Many studies show that the foods we consume while pregnant helps to establish eating habits of our children for the rest of their lives. 

That’s a lot of pressure, but don’t worry: we can help you out. Here are a few foods that you can depend on to help you and your baby eat healthier.

1. Water

a glass of water, water is essential for a healthy pregnancy

It’s very important to make sure that you are consuming enough water. During your pregnancy, aim for ten glasses of water per day to ensure that you are staying hydrated. 

2. Almonds

a bunch of almonds, almonds are a known super food for pregnant women

These little nuts are packed with goodness! Almonds are known to lower blood pressure and help control blood sugar, and they are loaded with antioxidants. And they are rich in protein, so they can help curb your hunger. 

3. Eggs

a bowl of eggs, eggs are a known super food for pregnant women

Choline is an important nutrient for healthy brain development, but it’s hard to find in the foods we consume. Eggs are a great source of choline, plus several other vitamins and minerals (and protein!). For all of the good stuff in them, eggs are pretty light on the calories, so you can feel free to eat a few. 

4. Leafy Vegetables

a bowl of baby spinach, leafy greens are a healthy food for pregnant women

Kale, spinach, broccoli, arugula, and collard greens are filled with fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. Just a small serving of leafy vegetables each day can go a long way in making sure you are getting those important vitamins and minerals. 

5. Dairy Products

an image of a dairy section of a grocery store, dairy foods are great for pregnant women

Dairy is an excellent source of protein, calcium, vitamin D, and zinc. Yogurt also contains probiotics, which are key to making sure that your digestive system is in working order. Some experts believe that drinking three or more glasses of milk can ease nausea. 

6. Fish Liver Oil

an image of a fish made out of fish liver oil capsules, fish liver oil is a healthy food for pregnant women

You need Omega-3 in your diet, especially while pregnant. Fish liver oil is loaded with that, vitamin D, and vitamin A. A bonus: you only need one serving a day to get you what you need!

7. Berries

a selection of berries, berries are a healthy super food for pregnant women

Instead of indulging in that candy bar, grab a big cup of berries topped with a little whip cream for a treat.  It will save you from those empty calories and give you a dose of vitamin C, fiber, and antioxidants.  

8. Sweet Potatoes

sweet potato wedges, a great food for pregnant women

Rich in health-boosting beta-carotene and fiber, sweet potatoes are a delicious must-ea during pregnancy.  

9. Chia Seeds

chia seeds in a pudding, chia seeds are a super food for pregnancy women

These tiny black specks are like little superheroes of the food world, packed with calcium, protein, and omega-3s. They're a good source of energy and what tired pregnant mama doesn't need more of that! You can put chia seeds in just about anything - throw some into your cookie dough, add a spoonful into your smoothie, or sprinkle them over a salad. 

10. Kidney Beans

kidney beans in a rice salad, kidney beans are a super food for pregnancy women

No one wants to deal with being anemic, an ailment that commonly occurs in pregnancy when your body runs low on iron. Good news: Kidney beans are a great source of iron. They are also filled with protein, fiber, and antioxidants. 

11. Whole Grains

a selection of foods made from wholegrains

When selecting carbs to eat, you want to choose wisely, and whole grains are a smart choice. They provide you and baby with fiber, iron, and various B-vitamins. When selecting grains, make sure to go for whole wheat options, oatmeal, or even quinoa. 

By adding these foods to your daily diet, you'll make sure that your body is getting what it needs to thrive during your pregnancy, and you'll set your little one up for a lifetime of healthy eating. It’s worth taking the time to make sure you choose your foods wisely!  

 
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