Pregnancy Power Foods

So many women ask the same thing throughout pregnancy: What should I be eating to give my child the most nutrients to grow and give me the most energy to support my baby? Here we have a list of the top things to eat while pregnant (although every item on this list is great for people who aren’t pregnant too!)

Eggs

Eggs are essential in any pregnancy diet. Besides the benefits of pure protein they give you folate, iro and something called choline. Choline which is essential to fetal brain development and also reduces the risk of neural tube defects (like spina bifida.) In order to reap the benefit of choline you will have to eat the egg yolk of the egg- so get ready  to add eggs benedict and poached eggs! (Just remember try to to order egg whites!)

Sweet Potatoes

Sweet potatoes aren’t just for the holidays- incorporating sweet potatoes into your diet will give you plenty of fiber, vitamin B6, iron, potassium, copper and beta-carotene. Beta-Carotene is an antioxidant that your body converts into Vitamin A. Vitamin A is vital in your baby’s bone, skin and eye development. Try baking a sweet potatoes with butter and agave on top for a delicious dinner side. (Yummy for you and healthy for baby!)

Fun Fact: Did you know that sweet potatoes have more potassium than bananas, and much less sugar?

Plain Yogurt

Did you know that plain yogurt has more calcium in it than milk?  If that didn’t make it pregnancy approved it also provides bone building nutrients that include zinc, vitamin B and proteins. Eating plain yogurt is important for keeping your own bones and teeth healthy but also helps your little one develop his, too! Plain yogurt is also fantastic in supporting a healthy gut- with plenty of good bacteria to support your immune system. It is also thought that a mothers bacteria levels can affect the growing fetus from the beginning stages of pregnancy.

Fun Fact: Did you know that moms should get at least 1,000 mg of calcium a day while pregnant? This helps reduce the risk of preterm deliveries and low birth weight.

Salmon

Salmon is an easy and delicious way to get all of the omega-3 fatty acids and proteins that you and your baby need. The fatty acids in salmon are directly related to helping your baby’s brain develop. Salmon is a good fish to eat while pregnant because it is low in mercury- just be sure that you only 2-3 servings a week.

Did you know that newborns who are born with higher levels of omega-3 fatty acids tend to have more advances motor skills, higher IQ’s and a better chance of having neurological issues later in their life?

Fresh Oranges

Obviously, oranges are a great source of Vitamin C which is vital in keeping your immune system strong while you carry your little one to term. Oranges are also 90% water so they are a great option for giving you nutrients as well as hydration. Try making your own orange juice to avoid all of the extra sugars and preservative that manufacturers put in their orange juice to give it a longer shelf life.

Spinach

Spinach is the way to go if you are looking to best the best bang for your buck since it provides maximum micronutrient density per calorie. 1 cup of spinach ensures more than your daily requirement of vitamin A and K and folate. Spinach is rich in magnesium, iron and calcium. Spinach is also a incredibly versatile veggie- make a spinach salad , put it as a substitute for lettuce on your sandwich or simple sauté some spinach with some avocado oil and fresh lemon.

Legumes

The Legume group includes lentils, peas, chickpeas, beans, soybeans and peanuts. Legumes are nutrient dense and provide calcium, levels fiber, protein, iron and folate (B9). This group is fantastic for vegetarians mamas since it is so important for your body to get proteins. If you are eating peanuts be sure you eat them raw and unsalted for the maximum health benefits for you and your child.

Oatmeal

Oatmeal is a fantastic option for a healthy and satisfying complex carbohydrate. Oatmeal is full of folic acid, iron, and fiber to keep you going! Oatmeal helps keep you regular and give you the dose of energy you need to start your day. Since oatmeal is a complex carb (as opposed to simple carbs) it takes time for your body to break down and digest which helps keep your blood sugar levels normal. The folic acid helps your baby’s brain and nervous system develop. Make hot oatmeal with butter and a little honey on top or try overnight oats where you put equal parts rolled oats and freshly squeezed apple juice in a Mason jar and leave covered overnight in your fridge. Then in the morning add fruit, nuts, chia seeds and a little honey or agave. You can also use oat flour as a replacement for all-purpose flour when baking cookies, pancakes, bread, muffins etc.