During pregnancy, your body is going through huge changes, and both you and your baby need a full dose of nutrients to stay healthy and strong. In particular, it’s ESSENTIAL to be getting enough:
Protein
Healthy fats, especially DHAs (an Omega-3 fatty acid)
Folate (aka folic acid) and all B-vitamins
Calcium
Iron
Zinc
Magnesium
Copper
Choline
Most vitamins, especially: Vitamin A, Vitamin D, Vitamin E, Vitamin C
Fiber & Antioxidants
Of course a good-quality prenatal with plenty folate and extra Omega-3”s is key, but that doesn’t mean you can ignore your diet. You cannot supplement your way out of a bad diet, especially not in pregnancy.
*Note: another blog is coming shortly where I will detail other tips for a healthy pregnancy including my recommendations of prenatal vitamins based on my extensive research
If you focus on eating a nutrient-dense whole-foods diet and include these 12 “pregnancy superfoods” on a regular basis (in addition to your supplements), you will keep both you and your baby super healthy, and increase your chances of a healthy birth and post-partum journey.
Here are 12 foods (packed with the above mentioned essential nutrients) that are extremely helpful for a healthy pregnancy - that I’ve been eating regularly since the day I found out I was pregnant!:
1. Eggs (organic, free range).
Why? They’re packed with protein, choline, omega-3, Vitamin A, D, B12. They help build a strong spinal cord and support your child’s memory (among so many other benefits).
How to eat them? Omelet, Frittata, scrambled, poached on avocado toast, fried on top of a vegan bowl. Hard boiled as a snack. Add them to your healthy banana bread or cookies,… so many ways!
2. Dark leafy greens & broccoli.
Why? They’re super rich in folate, antioxidants, calcium, plus vitamins A, C, E and K, and B vitamins. Not to mention high in fiber, which will keep you satiated and with healthy bowel movements (preventing pregnancy constipation, and aiding in digestion overall).
How to eat them? Add leafy greens to your smoothies (here is my GREEN SMOOTHIE GUIDE), start each lunch with a green salad, make “broccoli rice”, roast broccoli and drizzle with a good quality olive oil, include some leafy greens in your stir-fries, curries, with your pasta,… so many ways!
3. Lentils, chickpeas, edamame & beans.
Why? Great source of vegetarian protein, fiber, B vitamins, iron, zinc, magnesium, potassium and some calcium. Just 1 cup of lentils satisfies ½ of your folate requirement, and the iron will prevent pregnancy anemia. *just remember to soak your beans for better digestion!
How to eat them? I love to make veggie burgers with lentils and black beans, add any of these pulses to a vegan bowl, mix black or pinto beans with quinoa (i call it “quinoa-pinto”) and serve with plenty veggies, and also love to make lentil soup or black bean soup. With chickpeas, you can make falafel, hummus, or just crispy roasted chickpeas. Steamed edamame with sea salt and ghee is an amazing satisfying snack. Your options are limitless.
Try this amazing lentil soup recipe this week!
4. Sweet potatoes (carrots and butternut squash, too!).
Why? Packed with vitamin A, C, potassium, fiber, iron, antioxidants & healthy carbs. They help satisfy your carb needs/cravings and keep you satisfied (to prevent overeating), but also help to keep your blood sugar stable and improve your digestive health.
How to eat them? Sweet potato toasts are my favorite, either topped with avocado and an egg for the ultimate pregnancy super breakfast, or top with some almond butter and cinnamon for a great pregnancy snack. Slice them thinly and make sweet potato chips. Mash them and make sweet potato mash (another favorite of mine). Cube and roast them, makes a great side dish. Add cubed sweet potato to any curry… again, so many options. Read more here on BENEFITS OF SWEET POTATOES. And try these BUTTERNUT SQUASH (and/or sweet potato) RECIPES.
5. Avocados.
Why? They’re one of the best healthy fats (for mom and baby), plus they have potassium (even more than bananas), vitamin C, vitamin E, copper and fiber. All super important for your baby. And they’re incredibly satisfying!
How to eat them? Eat your avocado straight up with some sea salt, lemon and cayenne. Slather on gluten-free crackers or bread for an “avocado toast” – pairs well with soup for dinner, or with eggs for breakfast, or simply as a great snack. Add chunks of avocado to every salad. Make guacamole. Add to your hummus for an avocado hummus.
6. Grass-fed meats (beef or other meats, including grass-fed bison, lamb, etc.)
Why? Great source of protein, iron, b vitamins and omega-3’s. if you’re not a big meat eater (like me) pregnancy may be a good time to give meat a second chance. The iron can help prevent anemia and fatigue, and even protect against premature birth.
How to eat them? Any steak cut of your choice (just make sure its 100% grass fed) is great on a salad or paired with some broccoli or sautéed spinach and baked sweet potato for a triple superfood pregnancy dinner. Ground beef is great for homemade meatballs (on zucchini noodles) or burger patties (which I like to have with large portobellos mushrooms as my “bread” or large plantain “tostones” for a more comfort version). Also, I often stuff bell peppers, squash and/or eggplant with ground beef (mixed with finely chopped veggies and herbs), and serve with a side salad. Just note: aim to stick with 5-7oz of meat at a time, otherwise it can be too heavy and difficult to digest.
7. Wild-caught fish (especially salmon, sardines, anchovies, mackerel & shrimp)
Why? Best source of omega 3’s, plus great source of protein, vitamin D, selenium, zinc, and iron. Salmon and other fatty (wild-caught) fish will help to build an optimal brain for your baby, retina development, and more.
How to eat them? Since its hard for me to get fresh wild-caught salmon here in Nicaragua, I buy it canned in the US (have it shipped) and make delicious salmon burgers with my canned wild-caught salmon, or I make a great salmon salad to eat with leafy greens. Any wild-caught fish I can get locally I love to sauté with ghee or olive oil (maybe with a bit of coconut flour for a crispier version), or bake in parchment paper with veggies, or grill. The key lies in adding a great sauce, such as my vegan pesto. PS- Here’s my GUIDE TO HEALTHY FISH.
8. Coconut yogurt or Greek yogurt (full fat).
Why? Amazing source of probiotics and healthy fats, to keep your digestion healthy during pregnancy (SO IMPORTANT). More on BENEFITS OF COCONUT YOGURT HERE.
How to eat it? I love my coconut yogurt for breakfast, served with some fruit, chia pudding, nuts/seeds and nut butters (I often make it into a parfait; HERE IS A FAV RECIPE OF MINE). Otherwise, a small portion with a tiny drizzle of honey or 2 dates is a perfect snack for when you have a sweet craving.
9. Collagen peptides (and/or bone broth).
Why? Collagen makes up 1/3 of the protein in our bodies. So both collagen peptides and bone broth are great sources of protein needed for growing your baby's cells and the placenta, plus they help with blood sugar management. Collagen helps with your gut, and supports your joints, pelvic floor tissue, you hair and skin elasticity (so can potentially help prevent stretch marks). I add it always to my lattes, smoothies, and homemade desserts. More here on BENEFITS OF COLLAGEN.
How to eat it? I add unflavored collaged (I like vital proteins) to my matcha latte or golden milk latte, to my homemade desserts, and to smoothies. As for bone broth, I use it as the base liquid when making all of my veggie soups that I batch make for easy dinners.
10. Walnuts (and all nuts)
Why? Nuts are packed with brain-boosting omega-3s (walnuts specifically are considered the top vegan “brain food”), filled with fiber, and even contain protein.
How to eat them? They’re the best snack when on the go or when you just need something to hold you over till your next meal. I also use them as toppings for salads and bowls (especially my smoothie bowls). They’re also great toppings for vegan ice-cream, chocolate mousse and chia pudding.
11. Hemp, chia, sunflower, pumpkin & sesame seeds.
Why? Loaded with healthy fats, protein, iron, zinc, magnesium.
How to eat them? I make tons of dips and pestos and seed butters with these seeds. I also use them as toppings for salads, for any veggie stir-fry or curry, or veggie soups or stews. And just like nuts, they’re a great snack. I love making a trail mix where I mix walnuts, cashews, pumpkin and sesame seeds with shredded coconut and chocolate chips. Or I make homemade granola and granola bars with all these seeds.
12. Prunes, figs & dates.
Why? Packed with fiber (are said to help prevent preeclampsia), antioxidants, magnesium, and are great for satisfying sweet tooth. Also, dates have been shown to help with labor, so its suggested to have 2-5 dates daily in the last weeks of your pregnancy! Note: they are high in natural sugars, so make sure to eat in moderation (I suggest max 3 at a time) and ideally paired with some healthy fats.
How to eat them? Stuff your dates with a tsp of almond butter for perfect sweet snack, make energy balls (here is my FAV RECIPE), or just have 1-2 dates as dessert to satisfy your sweet tooth. I love figs and prunes to sweeten green smoothies, and again, as a snack paired with a few nuts/seeds.
Overall, the idea is to focus on eating a real food diet as much as possible, avoiding processed junk foods, eating a variety of colors, and aiming for high nutrient-dense choices. Additionally, if you make the effort to enjoy these 12 pregnancy “superfoods” as much as possible, you’ll be increasing your chances of an amazing, healthy pregnancy, birth and baby.
Lastly, remember to ENJOY every bite of your food. Eat consciously, slowly, and regularly check-in with your body to see what feels good and what doesn’t.
Main resources: Genevieve Howland, aka Mama Natural (I’m taking her course), Be Well by Kelly Fab 4 Pregnancy (course completed), plus all my own personal holistic nutrition studies and experience so far!