It can be quite a difficulty to eat well when pregnant. Morning sickness, tiredness, strong aversions to certain foods, and a continually increasing number of dietary restrictions can make the prospect of preparing healthy meals seem completely impossible. On some days, merely thinking about food is enough to make your stomach turn; on other days the only thing you can manage is a slice of toast. Luckily, it’s not necessary to achieve perfection. You are already having a beneficial effect just by focusing on the main nutrients and by including nutritious foods as often as you can, even if the situation is not ideal.
Try to choose foods that provide the nutrients your baby needs most—such as folate for the neural tube, iron for healthy blood, calcium and vitamin D for strong bones, omega-3 fatty acids for brain development, protein for growth, and fiber for proper digestion. The following are 20 of the best options for nutrition during pregnancy. Never mind if you can’t eat all of them—just include the ones you can, and both you and your baby will benefit.
1. Green Leafy Vegetables
Spinach, kale, Swiss chard and collard greens all contain folate, a natural nutrient that is important during the first trimester for preventing birth defects in the baby’s spine and brain. They also provide you with iron, calcium, vitamin K and fibre. If the idea of eating raw salads doesn’t appeal to you, then cook the spinach with garlic, blend the kale into a fruit smoothie or add the collards to soups and stews. Even a small amount each day can be beneficial to your health.
2. Spinach: A versatile superfood
Spinach warrants special attention since its mild taste is suitable for use in smoothies and when it has been cooked. A single cup of cooked spinach contains more than the daily amount of folate together with a good deal of iron and magnesium. It should be eaten with foods that are high in vitamin C, for example oranges or red peppers, in order to help the body absorb more iron.
3. Broccoli: A crunchy vegetable, high in fibre and full of nutrients
Broccoli contains folate, fibre, vitamin C and a small amount of protein; its crunchy texture may give some pregnant women a sense of comfort, although other women prefer it when it has been steamed until it is soft. You can roast it by putting it in olive oil and adding a little salt to make a tasty side dish, or include some uncooked pieces in salads for an extra crunch.
4. Sweet potatoes: beta-carotene for your baby’s vision and immunity
Sweet potatoes contain beta-carotene, a substance which the body converts into vitamin A—something that is important for the development of your baby’s eyesight, immune system, and cells. They also have fibre and potassium, both of which may help to alleviate constipation during pregnancy and leg cramps. You can bake them, mash them or roast them for a healthy source of carbohydrate that gives you energy.
5. Lentils contain plant-based protein and folate in each bite.
Lentils are a cheap source of protein, fibre, iron, and folate; they cook quickly, do not require soaking, and mix well into soups, curries, and grain bowls. If you want a fast meal, just boil them with chopped tomatoes, garlic, and cumin to make a hearty stew which helps to increase iron.
6. Avocado: creamy, calorie-dense, and rich in healthy fats
Avocados contain healthy fats which are beneficial for your baby’s brain together with folate, potassium, and fibre. Their smooth texture is usually easy to eat when you’re unwell and they match well with toast, eggs, salads, or smoothies. Moreover, these healthy fats aid your body in absorbing the vitamins from other foods.
7. Bananas are easy on the stomach and high in potassium.
Bananas are so popular during pregnancy for valid reasons: they are easy to digest, help replace the potassium lost through vomiting, and provide a quick source of energy. It’s a good idea to have some on hand as snacks that are kind to the stomach, or to freeze slices and add them to smoothies for a creamy and refreshing result.
8. Oranges: Providing Vitamin C for immunity and for the absorption of iron
Oranges are a good source of vitamin C, since this vitamin helps your immune system and enables your body to absorb iron from plant foods; they also help to keep you hydrated and may soothe a disturbed stomach. You can get the extra fibre by drinking pasteurised fresh-squeezed orange juice or by eating whole oranges.
9. Mangoes: sweet, tropical, and rich in vitamins A and C
Mangoes are similar to candy made by nature in that they are sweet, juicy and contain vitamins A and C. They are usually more pleasant to eat when other fruits seem too sour or heavy. You can cut them into yogurt, blend them into smoothies or simply eat them fresh as a cool snack.
10. Red peppers contain more vitamin C than oranges.
Red bell peppers contain more vitamin C than oranges, together with beta-carotene and fiber; their crisp texture and slight sweetness make them suitable for use in salads, stir-fries, or mixed roasted vegetables, and they can be cut into strips to make a crunchy and refreshing snack.
11. Tofu: A complete protein suitable for both vegetarians and omnivores
Tofu is a versatile source of complete protein, calcium, and iron and absorbs flavours well, which is why it’s suitable for use in stir-fries, scrambles, soups and even smoothies (silken tofu mixes smoothly). Choose calcium-set tofu if you want additional support for your bones.
12. Fortified Orange Juice: A Convenient Way to Increase Your Intake of Vitamin D and Calcium
Fortified orange juice provides you with calcium, vitamin D, and folate all in a single glass—something useful on those days when the idea of eating solid food seems difficult. Choose pasteurised varieties in order to stay safe from germs, and limit yourself to having only a small glass each day to keep your sugar intake low.
13. Salmon Caught in the Wild: Omega-3s for the Development of a Baby’s Brain and Eyes
Salmon is one of the best foods available for DHA, a healthy fat that is important for the development of your baby’s brain and eyes. It also contains a good amount of protein and vitamin D. Aim to have 2 to 3 servings per week of salmon that has low mercury levels and is caught in its natural habitat. You can bake it, grill it or add it to salads as a simple and healthy meal.
14. Fortified Eggs: Eggs that contain choline for the development of the brain
Eggs are quite nutritious, particularly if you add omega-3s or vitamin D to them; they provide high-quality protein, choline (which is important for the development of your baby’s brain), and the B vitamins. You can hard boil some as a convenient snack, scramble them with vegetables, or poach them on toast for a satisfying meal.
15. Walnuts: A portable package containing omega-3s and protein
Walnuts are one of the very few plant foods that contains omega-3s (ALA) and they also contain protein, fiber, and magnesium. It is a good idea to have a small bag of them in your purse so that you can eat them as snacks when you are on the move, or to scatter some chopped walnuts over oatmeal, yogurt, or salads.
16. Nuts
Nuts contain healthy fats, protein, and minerals such as magnesium and zinc; almonds in particular are high in calcium and vitamin E. To avoid overeating, put them in small bags and enjoy them with fruit as a healthy snack.
17. Oatmeal: A comfort food high in fibre which helps to stabilise energy levels
Oatmeal is gentle on the stomach, contains soluble fibre (since this helps with blood sugar control and digestion), and provides iron and the B vitamins. You can add sliced bananas, berries, nut butter, or a small amount of honey to make a warm and satisfying breakfast. Overnight oats are ideal when you’re feeling low on energy in the morning. Nut Butters (Peanut, Almond, Cashew): Energy-Rich and Satisfying
Nut butters are a good source of healthy fats, protein, and minerals and can be easily eaten when unwell; they can be mixed into oatmeal, spread onto apple slices or multigrain toast, or blended into smoothies to give them extra creaminess and calories. Choose natural ones that contain no added sugar or unhealthy oils.
19. Dried Fruit (Free from Sulfates): Concentrated Energy and Fiber
Dried apricots, figs, dates, and raisins provide iron, potassium, and fibre in a convenient and long-lasting form; they are helpful in relieving constipation and offer a quick source of energy. However, you should watch the amounts you eat since dried fruit is high in calories. Make sure that you choose varieties that are free from sulphates in order to avoid extra additives.
20. Edamame: Young soybeans containing protein and folate
Edamame (which is steamed young soybeans) is a enjoyable finger food containing complete protein, folate, iron, and calcium. It is best to buy it frozen, either shelled or in the pod, so that you can have a quick snack or include it in salads. When you are looking for something salty, lightly salted edamame can be particularly satisfying. Instead of Perfection
It’s quite normal if certain foods on this list don’t seem appealing, since pregnancy can alter your sense of taste and smell considerably and make some textures or odours difficult to tolerate. If particular foods make you feel sick, there’s no need to be concerned since this is entirely normal. The aim isn’t to eat each of the items every day, but rather to include a variety of them during the week as you are able. The small amounts you do eat will add up and prove beneficial over time.
For quick meals keep some frozen fruits and vegetables and have easy snacks on hand in case of low energy. When you start to feel nauseous have with you snacks that you can tolerate, for example crackers, bananas or nut butter. Remember that your baby is strong and will receive what they need even if your diet isn’t perfect. Give yourself praise for each small achievement, be kind to yourself and have confidence in the fact that you are doing an excellent job of feedbaby
