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Amazing Superfoods to Eat While You’re Pregnant

Posted on 11/07/2012 in Pregnancy & Baby & Well-Being


There is no better time to take care of yourself and focus on your physical and emotional health than during pregnancy. As a woman’s body nurtures and grows a new life, she needs to fuel her body with quality nutrients, including vitamins, minerals and phytonutrients, all of which are found in completely natural whole foods. Being so healthy also offers the advantage of the expectant mother feeling amazing and confident as the pregnancy progresses and she wears stylish and flattering maternity clothes, maternity dresses and celebrates the wonderful changes taking place within her body.

We hear a lot about ‘superfoods’ today and understand them to be foods that have an incredibly positive impact on human health, energy and vitality. With this understanding of superfoods, it comes as no surprise to learn that their consumption can be particularly advantageous during pregnancy.

So what are the superfoods that should be eaten during pregnancy to help you look and feel great in your maternity clothes?

The food consumed during pregnancy should deliver as many nutritional advantages as possible. ‘Functional foods’ supply nutrients essential for the mother’s wellbeing and the healthy growth and development of the baby. The following list includes some of the most important foods to eat during pregnancy:

Eggs:  Eggs are part of a healthy diet because they contain substantial protein, in excess of one dozen vitamins, minerals and choline. It is generally recommended that one egg per day be consumed by a healthy person, provided that they do not consume more than 300mg of cholesterol per day.

Berries:  Almost all berries, including blueberries, cherries, raspberries and blackberries, are filled with phytochemicals that serve as antioxidants that free the body of free radicals that cause cell damage. Berries are a definite superfood and provide carbohydrates, vitamin C, fibre and folate.

Yoghurt:  Natural, unflavoured yoghurt is actually richer in calcium than milk and is a fabulous source of zinc. Some brands of yoghurt are also fortified with vitamin D. Yoghurt is a superfood that provides calcium, carbohydrates, protein, B vitamins and zinc.

Whole grains:  Oats, whole-wheat flour, whole-wheat pasta and brown rice contain significantly more fibre and trace nutrients than their counterparts made from highly processed grains. Whole grain foods offer fibre and carbohydrates and enriched whole grains are fortified with B vitamins, folic acid, iron and zinc.

Lean beef:  The leanest cuts of beef available are a great choice of food for pregnant women. They offer protein, vitamins B6 and B12, as well as zinc and iron in their most absorbable form. Beef is also considered a superfood because it is one of the most concentrated sources of choline available through food.

Cheese:  Gingivitis is a real threat to pregnant women and can cause premature delivery. This danger can be ameliorated by eating cheese after a meal, which stops the formation of cavities and neutralises mouth acids that lead to dental decay and the gum disease, gingivitis. Cheese also offers carbohydrates, fat, protein, calcium and vitamin B12.

Legumes:  Legumes such as lentils, chickpeas, soybeans, peanuts and black beans are a wonderful substitute for fattier sources of protein and an excellent choice of nutrients for women who are vegetarian and pregnant. Legumes deliver protein, carbohydrates, fibre, iron, folate, zinc and calcium.

Broccoli:  Whenever possible, choose broccoli florets because they have a higher concentration of phytochemicals and nutrients than other parts of the plant. However, nutritional benefit also comes from the leaves and stems. Broccoli is a superb source of fibre, folate and carbohydrates.

Seafood:  Much seafood contains omega-3 fats, which are beneficial for heart and overall health. Seafood is usually low in fat, but fattier species, including cod, haddock and salmon, are great sources of omega-3 and are an important component in the diet of a pregnant woman.

Milk:  Calcium is important for the health and wellbeing of pregnant women and their developing babies. If substituted for cow’s milk, soy milk is a sound alternative as long as it is fortified with a minimum of 30 per cent of the daily recommended value for vitamin D.

Superfoods make a worthy and important contribution to the diet of a pregnant woman. Because pregnancy places so many demands on the physical health of an expectant mother, there is no better time in life to focus on health and wellbeing and consume a nutrient-rich diet.


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