20 Foods For the Ultimate Healthy Pregnancy Diet
It can be really difficult to eat the perfect pregnancy diet, because although it’s the most important time to choose a nutrient dense diet, you’re also fighting nausea, a list of food aversions, and intense fatigue. The idea of whipping up a healthy meal from scratch is intimidating. And oh the smells. An amped up sense of smell combined with being grossed out by so many foods isn’t easy to combat.
So do the best you can to choose foods that are high in folate, which is important for baby’s development. Folate is especially important for fetal development in the first trimester. That’s why pregnant women take a prenatal vitamin with higher doses of folate. But you should also get it from food sources.
Vitamin D and omega-3 fatty acids should also be emphasized, because baby’s bones are growing strong. Vitamin D regulates the levels of calcium and phosphate for both you and your baby. It can also help to fight infections and low birth weight. Omega 3 fatty acids, especially DHA, are important for baby’s brain development. And eat as much produce as possible considering that now you need it for both you and your baby. Choose a colorful plate with minimal processed ingredients or sugars. Here are some perfect foods to add to your pregnancy diet.
1. Broccoli
2. Lentils
3. Spinach
4. Avocado
5. Wild caught salmon
6. Fortified orange juice
7. Fortified eggs
8. Green leafy vegetables
9. Sweet potatoes
10. Walnuts
11. Bananas
12. Oatmeal
13. Oranges
14. Nuts
15. Nut butters
16. Dried fruit (sulfate-free)
17. Tofu
18. Edamame
19. Mangoes
20. Red peppers
Don’t stress if some of these foods make you want to gag while you’re pregnant, even if you loved them before. But choose as many as possible to add to your diet.
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