During pregnancy, we get told what we should and shouldn’t do about almost every little thing on our daily routine. But, pregnancy-safe food is a topic that takes the cake.
Everyone has an opinion on it, that’s for sure.
So, in this post I decided to focus on the amazing superfoods you can eat during your pregnancy that both taste mouthwatering and they come wrapped up with amazing health benefits!
Let’s not deny it!
To many of us, fast-food as become our to-go choice because it’s way more convenient and it does make you feel better. Some days, the flavor overload you get on your taste buds feels more like instant gratification than just-food.
Trust me, I completely get it.
I was turning too fast food a lot when I first found it I was pregnant, but then I realized that I was no longer eating to taste something yummy, but now there was so much more at stake. I was nurturing my baby and I wanted to make good wise food choices.
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Did you know these 3 main health problems can drastically be reduced by changing your pregnancy diet?
Developing Gestational diabetes, preeclampsia and IUGR (Intrauterine growth restriction) during pregnancy can put you and your baby at a higher risk, but the good news is it can be minimized by what we eat!
You might feel like this list is too much to take in at once, that’s totally okay!
Don’t feel guilty or ashamed of your food choices, it’ll take a bit to adjust to new food groups and eating habits.
What if is too hard? Just ask yourself this one question:
“What’s one thing on this list that I can eat this week?”
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All you have to do is pick one thing of this list and eat it during the week.
From then on, just try to ask yourself the same question every day and you’ll soon realize you’re building new eating habits and adding more variety into your diet.
Logically, if you try to do it all at once, you’re more likely to cave in when someone asks if you want a takeaway.
But by creating smaller goals –such as only one superfood a week – you’ll feel less tempted and less frustrated, leading to a better –and maintainable- result.
20 Pregnancy Superfoods
Here is a list of 20 amazing superfoods that will change your pregnancy, birth and postpartum.
(Don’t forget about drinking our magical weapon; water!)
With 4 grams of protein, 150mg of calcium, 491mg of potassium and more than your daily requirement of Vitamin A and K in one cup of kale, who could say no to this wonder-food?
Kale is great and if you decide to eat anything on this list, kale should definitely be a top choice. You can have it in a smoothie, salads, sautéed in butter and so many other ways.
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Another leafy green goodie! They are extremely important to have in your diet whether you’re pregnant or not.
Spinach has high manganese, niacin, copper, zinc, potassium, protein, phosphorus, fiber, magnesium, vitamin A, C, E and K, iron, thiamine, calcium, vitamin B6 and folate content.
It is best to eat it steamed and with a dash of salt and vinegar or mix it in a smoothie.
3. Collard Greens
When I moved to the South I was so shocked people there were eating this vegetable. I was not used to eating it at all.
But don’t let new food scare you, if you’ve never tried them or your culture doesn’t eat them, give it a shot.
Cook these greens in bacon with a pinch of salt and black pepper, thank me later.
Now, you’ve probably been told that you should be taking folic acid supplements during your pregnancy, which you definitely should because it’s an essential nutrient for your growing baby.
So, why not implement it into your diet too? Broccoli is a great source of folate, which is also known as folic acid.
Broccoli is popular for a reason. It tastes amazing! Add extra to your veggies portion to ensure you’re getting the best out of it.
Tip? Try adding it to your curry recipe. I speak from experience.
Avocado is the trendiest food at the moment. And can we blame anyone for it? No!
Avocados are not just delicious but also packed with insane nutritional properties like potassium and monounsaturated fatty acids.
I would usually have it on a toast with an egg and some cheese on top. You can even give it to your baby when they’re ready for their first foods!
Spirulina is a great way to add some iron into your diet. Especially if you have been diagnosed with anemia or you’re prone to it.
It also contains calcium and protein, so we’re talking about a win-win with this one. I would add this into a drink of lemonade because it does have quite a peculiar taste.
Bananas are cheap and accessible and to be honest… who doesn’t like bananas? There’s nothing so good as their sweet taste and they also boost up any dessert recipe.
They help prevent those nasty muscle cramps that come with pregnancy, provide instant energy and they can even save your day by preventing morning sickness symptoms in between meals.
If you’re daring enough and your cravings are wild, fry one up in bacon grease.
Although, I prefer them in smoothies mixed with other superfoods I’ve mentioned so far.
8. Lacto Fermented Carrots
Carrots are cheap and basically in every grocery store. Lacto fermented carrots are really healthy and rich in probiotics. They are extremely easy to make, so don’t worry, no need to freaking out.
This is both easily accessible and delicious, so when you’re out shopping for all of your new superfoods, keep your eyes open for yogurt without added food-coloring dyes and sugar.
Yogurt is amazing to add in your smoothies or mixed with granola for breakfast to kick start your day. You could even use plain yogurt for sour cream as a salad dressing.
Protein is a key element to feel well during your first semester, so consider switching up to greek yogurt as it has loads more of protein than your regular yogurt.
If you think you’re drinking too much soda, Kombucha is a great fermented substitute. It is quite expensive per bottle, but easy to make at home. Believe me, its high levels of probiotics makes it worth it.
You might see a trend because kefir is another rich probiotic superfood. I often drink it plain because I find it delicious.
It can also be used to make your smoothies have a richer, thicker consistency.
12. Bone Broth
The good ole’ bone broth is never going to be out of fashion.
It is proven to heal your gut lining and reduce intestinal inflammation as well as supporting your immune system thanks to its high mineral levels and healing compounds like glutamine, collagen, proline, and glycine.
You should simmer it for hours in a pot with vegetables and a pasture-raised chicken carcass.
13. Coconut Oil
We should all really put an effort to have this healthy fat in our daily diet.
You can use it as a dollop in your coffee, as cooking oil or as a great alternative to lotion. Coconut oil offers a boost to our immune system and can even help make breastmilk better!
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I would have eggs with avocado on a toast for breakfast.
That was insanely good!
It boosts protein levels and takes nausea away, helping you have a great morning. Egg yolk is also considered a “brain food” for your growing baby and similar to fish oils, eggs have a great source of special long-chain fatty acids called DHA and EPA.
These play a vital role in the nervous system development of a child.
Lentils are a good source of vitamin K, potassium, niacin, calcium and zinc, but also are rich in iron, dietary fiber, folate, and lean protein.
They are the powerhouse of nutrition and you’ll feel full after eating them so that’s a huge plus.
16. Pumpkin Seeds
You can eat these either roasted, salted or as they come in the package. You’ll find them addictive, which is great because they can’t harm you, no matter how many you eat.
Just like lentils, pumpkin seeds are also a nutritional powerhouse and offer zinc, magnesium, protein, manganese, and copper.
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17. Chia Seeds
They are one of the most nutritious foods on the planet because they’re loaded with various micronutrients, fiber, omega-3 fatty acids, and protein. Mix them in one of your superfood smoothies or in one of your morning yogurts.
To be honest, the options are completely endless and they even expand once they get in contact with liquids, creating a great texture for different recipes.
If you’re on the go, almonds are great to have in your purse, especially because they rank the highest in niacin, protein, riboflavin, calcium and vitamin E than any other tree nut.
If you have a top-notch blender, this is another food you can add to your smoothie, and if you make a smoothie every day, you’ll be the superfood queen!
Your cervix can become softer, more open and are ready for labor if you eat them closer to your due date. They can even stop postpartum hemorrhages. How crazy and amazing is that?!
Also, they boost your energy and are high in fiber so if you have more energy, you’ll have less constipation and your body can be prepared for labor.
Are there any negatives to dates? Nope!
There are a lot of theories to suggest that pineapple can induce labor due to the enzyme it contains called bromelain which causes the uterus to contract.
You might have to consume a high amount for it to get to that point though. Pineapple contains vitamins and nutrients like Vitamin C.
I swore by pineapples to keep colds away and I would eat them frozen, in a smoothie or on its own.
Even though I’ve made a list of all of the superfoods to have in pregnancy, just be careful.
There are foods that should be avoided, which include:
Soft cheeses with white rinds
Licorice (in moderation)
Herbal tea (in moderation)
Raw or uncooked meat
Caffeine (in moderation)
Swordfish or Marlin
Related: Foods to avoid during pregnancy
I absolutely loved trying these new foods when I was expecting and I would usually have avocado and egg on a toast for breakfast or mix it up with granola and yogurt. During midday, I would always have my superfood smoothie, just before my lunch.
It would completely set me up for the day and I believe that you’ll feel fulfilled and overall so much better if you try some of these superfoods.
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