The Most Nutritious Foods To Eat During Pregnancy

A healthy, whole-foods diet is always important, but especially during the childbearing year (via the Office of Disease Prevention and Health Promotion). Like most American adults, the majority of pregnant women do not consume enough nutrient-dense food, such as produce, seafood, whole grains, and dairy, while also taking in too many refined grains, added sugars, saturated fat, and salt. Balanced and nutritious food intake during pregnancy can help regulate weight gain, decrease the risks of low infant birth weight or defects, and help you avoid certain health complications. If you are pregnant, you should also avoid raw or undercooked animal products, unpasteurized foods, alcohol, and limit anything high in caffeine or mercury (via Brigham and Women's Hospital).

Your doctor or midwife can help you determine if you should have any special dietary concerns during pregnancy, and can also talk to you about how to include more nutrient-dense foods in your daily diet. These are high in vitamins and minerals while also being low in the kind of artificial sugars, sodium, or fat that can create elevated health risks (via Dietary Guidelines for Americans).

Women require around 300 extra healthy calories daily during pregnancy, according to Johns Hopkins Medicine. Focusing on what foods to include instead of zeroing in on what foods you want to restrict can be helpful and practical when making healthy changes. Let's explore some of the most nutritious foods for pregnancy. You might find some inspiration here in the beauty of the whole foods you already love!

Oatmeal is one of the most ideal morning breakfasts for pregnant women! Don't make the mistake of skipping oatmeal. Its beta-glucans fibers regulate the absorption of carbs and can, because of this, oatmeal can help you steady blood sugar levels (via Dr. Sears Wellness Institute). According to the Harvard T.H. Chan School of Public Health, oats and oatmeal are good sources of both soluble and insoluble fiber, phosphorus, thiamine (also known as vitamin B1), magnesium, and zinc. Another important feature of oatmeal is its ability to prevent constipation and ease digestion. Beta-glucan oat fibers break down and ferment, improving gut microbiome diversity and promoting bowel movement regularity. This is particularly important during pregnancy because increased progesterone and pressure from the growing uterus can slow intestinal digestion, according to the University of Rochester Medical Center. Exercise and increased fiber and fluid intake are often recommended during pregnancy for this reason.

Salmon is often considered a superfood because it can offer so many nutrients. The brilliant pink-toned fish contains omega-3 fatty acids, known to support prenatal and postpartum brain development (via the American College of Obstetricians and Gynecologists). The American College of Obstetricians and Gynecologists advises consuming at minimum two (8- to 12-ounce) servings of fish weekly during the childbearing year. Salmon is a good source of protein, which is critical to the developing fetus. Harvard University research suggests that at least 75 grams of protein daily during pregnancy can help prevent preeclampsia and low birth weights (via Midwifery Today).

Additionally, salmon is a natural source of vitamin D, which aids calcium in fetal skeletal development and supports healthy skin and eyesight. Remember, however, that the Food Safety and Inspection Service (FSIS) warns pregnant women against consuming raw fish during pregnancy, due to the dangers that Listeria or Toxoplasma bacteria pose to a fetus. Be mindful of recommended cooking temperatures and food preparation safety and hygiene.

Protein is required for daily repair and healing of the brain, muscles, and blood, and in pregnancy, it is required in higher amounts than usual to allow healthy fetal growth and development (via Cleveland Clinic). A variety of proteins is recommended for pregnancy. Research indicates that poultry such as chicken is healthier than red or processed meat, which is associated with disease and shortened lifespan (via the Harvard T.H. Chan School of Public Health). Chicken can be a critical source of affordable, lean protein for the body to fuel the growth of fetal tissue, breast and uterine tissue, and blood supply during pregnancy, according to the American Pregnancy Association. Around 75-100 grams of protein are needed per day during pregnancy, depending on pre-pregnancy weight and trimester.

It's important to note that the Food Safety and Inspection Service (FSIS) warns pregnant women that chicken must be fully cooked at an appropriate temperature to deter the risk of toxoplasmosis infection, which can cause fetal harm. Meats can be frozen below zero for several days to decrease infection risk. Washing cutting boards, cooking tools, and hands that may have touched raw poultry is also recommended.

The Leguminosae plant family, which includes legumes, beans, and peas, can offer a variety of nutrient components for pregnant people (via the Harvard T.H. Chan School of Public Health). Legumes contain vital proteins, fiber, folate, iron, phosphorus, and complex carbohydrates. They are also an affordable source of protein, which is extremely important during pregnancy. The American Pregnancy Association recommends around 2-3 half-cup servings of legumes daily during pregnancy. This can include split peas, lentils, black beans, navy beans, red or white kidney beans, black-eyed peas, or chickpeas. Legumes can also provide folic acid, which is critical for preventing birth defects, according to the Federal Drug and Food Administration (FDA). (Folic acid levels can have an impact in early pregnancy, so consuming them even before pregnancy is essential.) Folate also prevents anemia, which is important because blood volume increases during pregnancy. Legumes meet multiple nutritional needs in pregnancy — and research has even linked legume consumption to an incidence risk of low birth weights.

According to the American College of Gynecologists and Obstetricians, pregnancy requires 770 micrograms of vitamin A per day. Sweet potatoes are an excellent source of vitamin A. A research study published in the Journal of Nutrition, with data that included over 500 Kenyan women, also suggested that the consumption of sweet potatoes during pregnancy not only provided vitamin A during pregnancy but protected women from postpartum vitamin A deficiency. Research also shows that vitamin A is a necessary nutrient during pregnancy for healthy fetal development, most notably for ocular development, as well as the development of several fetal organs and the fetal skeleton. Vitamin A deficiency in pregnant mothers is a global public health concern, as it is the top cause of international preventable blindness. However, studies also indicate that excessive vitamin A can present particular health risks during pregnancy, including congenital malformations or miscarriage. Discuss the appropriate vitamin A intake for your diet with your medical provider.