What you eat the baby eatsand baby needs specific nutrients for optimal development of all those tiny organs.
There are specific macro and micronutrients your body needs more of when growing a baby.
Folate and choline help baby’s brain and spinal cord development.
Calcium and vitamin D support developing bones and teeth.
And while prenatal vitamins deliver some of these key nutrients, they lack in delivering some, experts say.
says Katie Goldberg, MCN, RDN, LD, registered dietitian at Katie Goldberg Nutrition.
“The benefits of omega-3s far outweigh the risks of mercury in seafood.”
Omega-3 fatty acids, especially docosahexaenoic acid (DHA), are important for baby’s brain development.
This equates to about 8-12 ounces per week.
Steer clear of king mackerel, tilefish, swordfish, and shark, which are higher in mercury.
If you have an air fryer, try ourAir Fryer Salmon Cakes.
Asparagus
3.
Eggs
“Eggs are one of the best sources of choline,” Kipping says.
“Choline has been compared to folate for its equally important role in brain development.
Sadly, it is left out of the majority of prenatal vitamins.”
Goldberg and Monroe echo this recommendation with the reminder that you have to eat the yolk to get choline.
Plus, eggs are quick and easy to eat.
Dark leafy greens
You probably saw this one coming.
Load up on kale, spinach, broccoli, and Brussels sprouts.
“Pair kale with olive oil, nuts, or avocados for better nutrient absorption.”
Mix spinach into scrambled eggs and add salmon to get more bang for your buck.
Cottage Cheese
Cottage cheese is chock-full of calcium, protein, and iodine.
Iodine plays a role in brain and spinal cord development, along with thyroid function."
Enjoy cottage cheese sweet or savory.
Or mix it with berries and honey for a sweet treat.
Learn more about why cottage cheese is so good for you.
Greek yogurt
You need 1,200 mg of calcium per day when pregnant.
Six ounces of plain Greek yogurt has 230 mg of calcium, delivering 19% of daily calcium needs.
Not to mention, yogurt is also high in vitamin D and contains good-for-the-gut probiotics.
Monroe recommends choosing full-fat dairy to help with vitamin absorption.
Vitamins A, D, E, and K need fat to make it be fully absorbed.
The added fat will also keep you full longer.
Enjoy grilled meat with vegetables and whole grains or make taco Tuesday a regular occurrence each week.
Magnesium plays a role in everything from blood sugar control to protein synthesis to muscle and nerve function.
Beans and Legumes
Protein is essential to support baby and mom’s growth during pregnancy.
Not to mention, some moms can’t handle the smell of meat during pregnancy.
Enter: beans and legumes.
Think chickpeas, black beans, kidney beans, lentils, and soybeans.
Plus, they’re easy to prepare.
To increase iron absorption from beans, pair them with vitamin C-rich foods like peppers and leafy greens.
Try adding more beans to your diet with ourComposed Bean Salad with Basil VinaigretteandVegan White Bean Chili.
Whole Grains
We can’t conclude this pregnancy superfood list without including carbs.
Think: whole grain crackers or breads, plain popcorn or dry cereal.
I recommend small amounts of these foods in between meals or first thing in the morning."
Don’t beat yourself up if you just want white toast or pizza in the first 12 weeks.
The protein, iron, and fiber from these foods will also keep you regular throughout pregnancy.
