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Eating for two can be a nerve-wracking
responsibility, especially with so much conflicting
information.
Is it important to eat enough fish, or does it
contain too much mercury? Do you need meat
for protein, or is it too fatty? Are eggs okay, or
do they have too much cholesterol?
It's enough to make you want to throw your
hands up and dive into the nearest bag of candy
bars. There are lots of ways to ensure that you
and your baby are getting the nutrients you both
need .
Here's some advice from nutrition experts on
their top pregnancy foods. You don't need to like
or eat them all, but pick and choose your
favorites to give your pregnancy a nutritional
boost.
2 / 11
Eggs
"It's amazing what you get in one egg for only
about 90 calories," says Elizabeth Ward, dietitian
and author of Expect the Best, Your Guide to
Healthy Eating Before, During, and After
Pregnancy .
In addition to more than 12 vitamins and
minerals, eggs contain lots of quality protein,
which is essential for pregnancy.
"Your baby's cells are growing at an exponential
rate, and every cell is made of protein," Ward
explains. "Plus, as a pregnant woman, you have
your own protein needs."
Eggs are also rich in choline, which promotes
your baby's overall growth and brain health,
while helping prevent neural tube defects. Some
eggs even contain omega-3 fats , important for
both brain and vision development. (Brands that
have omega-3s will probably state it on the
label. Look for DHA-enriched eggs because those
contain the most beneficial form of omega-3s.)
As for the egg's bad rap about cholesterol? Not
warranted, says Ward. It turns out that eating
saturated fat does much more damage to your
cholesterol level than eating the cholesterol
naturally found in food.
And while eggs are high in cholesterol, they're
also relatively low in saturated fat, with only
about 1 1/2 grams per egg.
"Healthy women with normal blood cholesterol
can consume one to two eggs a day as part of a
balanced diet low in saturated fat," Ward says.
But if cholesterol is a concern for you, substitute
egg whites for whole eggs.
Need more convincing? Eggs are cheap, easy,
quick, and versatile. When you're too exhausted
to cook a full meal, a couple of hard-boiled or
scrambled eggs are just the ticket.
3 / 11
Salmon
Not only is salmon rich in high-quality protein,
says Ward, but it's also an exceptionally good
source of omega-3 fats , which are good for your
baby's development – and may help boost your
mood. And unlike swordfish, king mackerel,
tile fish, and shark, salmon has low amounts of
methyl mercury, a compound that can be harmful
to your baby's developing nervous system.
Just remember that even for salmon and other
low-mercury fish, such as canned light tuna and
Pollock, the FDA recommends eating no more
than 12 ounces per week to avoid ingesting too
much mercury.
4 / 11
Beans
Navy beans, lentils, black beans, pinto beans,
chickpeas … there are so many to choose from.
"Beans contain the most fiber and protein of all
the vegetables," says Ward.
You already know that it's important to get
enough protein during pregnancy, but you may
not yet realize that fiber could become your new
best friend. When you're pregnant, your
gastrointestinal tract slows down, putting you at
risk for constipation and hemorrhoids . Fiber can
help prevent and relieve these problems.
In addition, says Ward, food that contains fiber
tends to be rich in nutrients. This is certainly
true of beans, which are good sources of iron,
folate, calcium, and zinc.
5 / 11
Sweet potatoes
Sweet potatoes get their orange color from
carotenoids, plant pigments that are converted
to vitamin A in our bodies, says Ward.
Although consuming too much "preformed"
vitamin A (found in animal sources, such as
liver, milk, and eggs) can be dangerous,
carotenoids are a different type. They're
converted to vitamin A only as needed, so
there's no need to restrict your consumption of
vitamin A-rich fruits and veggies.
Sweet potatoes are also a great source of
vitamin C, folate, and fiber. And like beans,
they're inexpensive and versatile. "Cook extra
and save them to slice up later as a snack,"
Ward suggests.
6 / 11
Whole grains
Yes, you read that right. Popcorn is a whole
grain. "People love it when I tell them that!" says
Ward.
Whole grains are important in pregnancy because
they're high in fiber and nutrients, including
vitamin E, selenium, and phytonutrients (plant
compounds that protect cells).
But don't stop at popcorn: There are lots of
other whole grains out there, from oatmeal to
barley. Fluffy, nutty-tasting quinoa is one of
Ward's favorites.
"Whole grain quinoa is easy to make and is very
high in nutrients, particularly protein, making it a
super food in and of itself," she says.
7 / 11
Walnuts
"Walnuts are one of the richest sources of plant-
based omega-3s," says dietitian Kate Geagan,
author of Go Green, Stay Lean . "A handful of
walnuts is a great choice for an on-the-run
snack or an addition to a salad."
While plant-based omega-3s don't provide much
of the DHA that will benefit your baby, they're
still good for both of you. Walnuts are also a
good source of protein and fiber.
8 / 11
Greek yogurt
Greek yogurt typically has twice the protein of
regular yogurt, making it one of Geagan's
favorite pregnancy foods. And any kind of yogurt
is a great source of calcium , which is vital in a
pregnancy diet. If you don't take in enough
calcium, the limited amount you have will go to
your baby, says Geagan, depleting the calcium in
your bones.
"The goal during pregnancy is to make sure you
provide everything your baby needs without
sacrificing your own health and nutrition," she
explains. "Calcium will help keep your own bones
intact while laying down a healthy skeleton for
your baby."
9 / 11
Dark green, leafy vegetables
Spinach, kale, Swiss chard, and other green leafy
vegetables are loaded with vitamins and
nutrients, including vitamins A, C, and K, as well
as the all-important folate. They've also been
found to promote eye health, Geagan says.
10 / 11
Lean meats
Meat is an excellent source of high-quality
protein, says dietitian Karin Hosenfeld of North
Dallas Nutrition. "Look for lean meats with the
fat trimmed off," she says. "When buying red
meat in particular, look for cuts that are around
95 to 98 percent fat free."
Beef and pork stand out among meats because
they contain choline in addition to protein, says
Ward.
Don't eat deli meats or hot dogs, though, unless
they're heated until steaming hot. There's a
small risk of passing bacteria and parasites,
such as listeria, toxoplasma, or salmonella, from
the meat to your baby, says Mayo Clinic
obstetrician Mary Marnach.
11 / 11
Colorful fruits and veggies
Eating plenty of green, red, orange, yellow,
purple, and white fruits and vegetables ensures
that you and your baby get a variety of nutrients.
"Each color group provides different vitamins and
minerals," explains dietitian Jodi Greebel, owner
of Citrition, a nutrition counseling service in New
York.
Hosenfeld points out another advantage of
eating across the fruit and veggie spectrum:
"During the later stages of pregnancy, the baby
'tastes' the foods you eat through the amniotic
fluid," she says. "So if you expose your baby to a
variety of healthy fruits and vegetables in the
womb, you'll increase the chance that your baby
will recognize and accept those flavors later on.
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