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10 Foods to Eat During Pregnancy

By Tiarna Breen May 19, 2021

10 Foods to Eat During Pregnancy

During such transformative and exciting times, it’s important to get a grasp on how you should be taking care of your body (and the little human growing inside of you). It can feel extremely overwhelming, especially when you have a million different opinions being thrown at you every day. However, you are the only person that completely understands your body.
With the right information and nutrition, you can cultivate the best environment for your little one to grow. But don’t worry, we understand you also have to take care of yourself, so go ahead and satisfy those pregnancy cravings while you can. Let's get into the top 10 foods to eat during pregnancy.

Avocado

Whether you smash it on some toast or you blend it up in a green smoothie, this creamy fruit is loaded with folate and vitamin B6. Both of these nutrients are beneficial to the healthy brain development and tissue growth of your baby. As well as this, it also might help you feel relief from morning sickness! A win, win.

Eggs

Nutrient-dense and delicious, you can happily enjoy some scrambled eggs on your avocado toast tomorrow morning. Amongst having high amounts of protein, they are packed with 11 different vitamins and minerals and are a great source of omega-3's. Eggs are a great and inexpensive way to ensure you’re getting ample protein and nutrients each day.

Make sure your eggs are fully cooked as raw eggs can sometimes contain harmful bacteria's. To be extra safe avoid aioli, mayonnaise and cake batter.

Oats

Pregnancy constipation is absolutely real but can be combatted with enough fibre in your diet. Oats are a quick and delicious way to fuel your body with nutrients and long-lasting energy. They also provide magnesium, which is essential in the healthy development of your babies bones and teeth. The great thing about oats is that you can make them to suit your cravings! Add your favourite fruits, spreads or nuts and you have a super delicious and nutritious meal.

Dried Fruit

If you’re trying to curb your candy cravings, dried fruits will be your new best friend. These sweet treats will give you a quick boost of energy and are perfect for snacking on during the day (or for a midnight snack). Dried dates, prunes, apricots, bananas and apples all serve as a great source of antioxidants, fibre, iron and potassium. Eat the dried fruit on its own or add it into some of your favourite yoghurt to make a satisfying snack!

Sweet Potatoes

If you’re craving some salty fries opt for the sweet potato option. These orange vegetables have a lot more nutrients than you might expect. Packed full of vitamin A, they are great to incorporate in your first trimester. During this time your baby’s cells are transforming into organs and vitamin A plays a big part in this process! However, many women choose to avoid vitamin A supplements in particular, as large doses have been linked to birth defects. So, sweet potatoes are your best bet!

Kale

If there’s a time in your life to start eating kale, it’s during pregnancy. This dark leafy green truly is as healthy as it looks. Labelled as a superfood, it’s packed with vitamin C, E, A and K and also has folate, iron and calcium all in one. You might be wondering, how can anyone actually enjoy eating kale? Luckily, if you don’t like the taste you can disguise it within a fruit smoothie or turn the leaves into crispy kale chips. Whatever way you choose to consume it, your body will be thanking you!

Nuts

Although they might not seem like much, nuts are loaded with nutrients that are extremely helpful during all stages of your pregnancy. From magnesium, zinc and potassium to protein and omega-3 fatty acids, nuts should be a staple in your diet. Add them into your oats for a bit of extra crunch and nutrients! You could also get your hands on a nut spread and switch up your morning toast. 

Wild Salmon

You may have heard that you should steer clear of raw fish and sushi. However, when you fully cook wild salmon, you can reap some serious health benefits. Packed full of omega-3 fatty acids, the nutrient that helps the development of your baby's brain and eyes and can also help reduce the likelihood of prenatal depression.

Yoghurt

Loaded with protein, calcium and folate, yoghurt is great for helping form strong bones in your baby and keeping yours intact. Yoghurt also contains active cultures, which can help combat gut issues and can even reduce the likelihood of yeast infections, which can occur more frequently during pregnancy. Try to steer clear of the yoghurts that are packed with sugars and artificial additives. If you’re unsure what to pick, go with the plainest yoghurt you can find. Then, you can spice it up using your favourite toppings and nuts!

Legumes

Whether you’re plant-based or not, legumes are a great addition to your diet. They contain protein, folate, iron and calcium, making them a great source of nutrients. Using legumes, you can bulk make things such as curries, so you can have a nutritious meal ready to go when you need it.


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