10 Superfoods to eat during your Pregnancy

The baby eats whatever you eat – and it needs certain nutrients in order to develop optimally. So it’s especially important that you ensure a healthy pregnancy and baby by incorporating these superfoods into your diet.

Fatty fish

Fatty fish such as cod or salmon are amazing sources of omega-3 fatty acids and protein that is not only good for your heart but promotes your baby’s brain growth as well. 

The docosahexaenoic acid (DHA), aka the omega-3 fatty acid, is an important component of the human brain, cerebral cortex, retina and skin. Cod is also a great choice as it is lower in mercury content and is thus safe for pregnancy. If you prefer not to consume fish, there are alternatives such as ingesting cod oil supplements instead to still get the nutrients you need!

As a general rule of thumb, it is recommended to consume such fatty fish 2-3 times a week, and avoid fish that are higher in mercury such as mackerel & swordfish. 

Vegetables

While vegetables are a must-eat regardless of whether you are pregnant, it is definitely an essential ingredient to include in your meals so your little one can get all the nutrients it needs. For pregnancy, dark, leafy greens are recommended as they are rich in folate and contain plenty of vitamins and minerals. Such vegetables aid in forming your baby’s nervous system (the brain and spinal cord), as well as allowing you to have regular bowel movements due to its high fiber content.

Some popular options of dark, leafy greens are spinach & kale, which you can easily mix into various dishes while cooking. However, do avoid consuming raw vegetables while you are pregnant as they may carry bacteria that may be harmful to you and your baby.

Whole grains

Swap out your regular white rice for whole grains such as brown rice, red rice and quinoa when you are pregnant as these alternatives have their grains intact. This means that they contain more essential nutrients like fiber and minerals as compared to white rice, which has its main nutrients stripped off. 

Consuming whole grains with at least 3 servings per day is a good way to reduce your blood sugar levels, reduce risks of diabetes and it helps to keep you feeling satiated for a longer period of time! Other whole grain options you may consider include whole grain crackers & breads that can be incorporated into breakfast meals.

Fruits

Rich in vitamins and bursting with flavor, fruits are a fun way to get the vitamins you need – specifically vitamin C and nutrients like folate, and avoid constipation. It helps your body function better in general!

Fruits such as avocados contain healthy unsaturated fats that lowers cholesterol and are great sources of fiber, iron and nutrients. Avocados contain potassium & magnesium, which may relieve leg cramps and nausea during pregnancy. The folate in avocados also helps to prevent birth defects in your baby.

Oranges are also a great fruit to get your daily dose of vitamin C and water, as it not only boosts your immune system but your baby’s as well! Oranges aid in the physical development of your child through building strong, connective tissue. 

All in all, there is a wide plethora of fruits to choose from with each carrying its own benefits – incorporating them as snacks into your daily diet can do wonders for you and your child.

Lean meat

Opt for lean meats such as chicken breast, lean ground beef/chicken and lean minced pork when consuming meat in your meals. You may also want to avoid consuming the fatty parts of meat such as skin in order to avoid excess saturated fat and cholesterol in your diet.

Meat is also high in iron, which is especially necessary for your body to make more blood to supply oxygen to your fetus. If you experience anemia and dizzy spells during pregnancy, it may be a sign for you to consume more iron-rich foods. Consuming lean meat 1-2 times per week is a good amount to get the protein and nutrients you need.

Eggs

Did you know that just eating 2 eggs everyday provides all the extra protein requirements that your body needs while pregnant? This is because eggs contain various vitamins, omega-r fatty acids, antioxidants and plenty of protein – which contributes to your baby’s healthy development.

Besides protein, eggs also contain high amounts of choline, which is a key nutrient in your baby’s brain and spinal cord development, as well as reducing the risk of birth defects. Eggs are a versatile & easy food to incorporate into your daily diet as they can be prepared in so many ways, as long as they are fully cooked!

Seeds & nuts

A wonderful superfood that is high in healthy fats, protein, folate and vitamins, seeds and nuts are helpful in ensuring smooth digestion as well as contributing to your baby’s brain development. Some examples you may choose to snack on include pumpkin seeds, chia seeds, walnuts, cashews and almonds. 

However, do remember to consume nuts in moderation as they are high in fat, and to opt for unsalted alternatives for a healthier option.

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The bottom line is, it is really important to incorporate as many superfoods as possible into your daily diet in order to obtain the protein, vitamins and minerals that you need while growing a baby to ensure its healthy growth and development.