10 Foods to Definitely Include in Your Prenatal Diet

What foods should you include in your diet now that you are responsible for the health of a growing baby?

While there is no list of “superfoods” that will guarantee you to have a perfect pregnancy or the smartest baby on the block, this list has several foods that contain key nutrients during pregnancy and when combined with other healthful foods and lifestyle habits can result in positive pregnancy outcomes.
1. Asparagus
They contain a significant amount of folate compared to other vegetables. Although best fresh, the canned or frozen varieties work when out of season.
2. Pasture-Raised Chicken Eggs
Eggs are one of the only dietary sources of choline. Choline is left out of the majority of prenatal vitamins.
3. Kale
A nutrient powerhouse! Pair with olive oil, nuts, or avocados for better nutrient absorption. Leafy greens also contain iron, a key nutrient during pregnancy.
4. Strawberries
Berry nutritious! They contain folate, vitamin c, fiber, and paired with high iron foods can help with absorption.
5. Walnuts
1 ounce of walnuts contains 4 grams of protein, magnesium, zinc, phosphorus, and manganese, and even a little bit of folate and choline. They are great added to your trail mix!
6. Chia seeds
Rich in fiber, iron, calcium, potassium, and magnesium these tiny seeds can be sprinkled into yogurt, salads, smoothies, or made into pudding. Easy and powerful!
7. Salmon
Good for you protein packed with DHA. Fatty fish provide optimal nutrition to you and your growing baby, no need to avoid them.
8. Lentils
One of the best plant protein sources is lentils. They also contain our favorite nutrients iron and folate. Research shows lentils may significantly lower our chances of developing diabetes.
9. Broccoli
Broccoli is often listed under good sources of vitamin C, K, and A. It also contains folate, magnesium, small amounts of choline, and calcium. Winner!
10. Greek yogurt
Yogurt contains iodine, calcium, vitamin k2, protein, probiotics, and other vitamins. Greek yogurt contains a bit more protein and is sometimes tolerated easier.
Are there other foods that help build a healthy baby? Of course! This list is not inclusive; there are many other foods that provide exceptional nutrition for you and your baby. It is important that you eat foods from each food group every day and be aware that your prenatal vitamin is only used to “supplement” a healthy diet. Most prenatal vitamins do not provide all the nutrients necessary to fully support a healthy pregnancy.

You get ONE SHOT at this. Unfortunately, there are no do-overs in pregnancy. You have one chance to do it to the best of your ability. I’m not saying this to scare you, but I am saying this to be 100% transparent. Good nutrition during pregnancy is directly correlated to positive pregnancy outcomes, plain and simple. Okay, so it may not be THAT simple, but that is why dietitians like myself spend countless hours studying the science and research on best nutrition practices during pregnancy. So we can help people like YOU create the perfect environment for your baby to grow in and make it easy to do so!

Are you ready? Let’s get you on the right track! Don’t wait any longer to get support on this uphill journey we call pregnancy. The beginning of pregnancy is SO important, so the sooner the better.
Set up a free discovery call with me!
Click here to review my various prenatal nutrition packages. We can cater a package to uniquely fit you, no matter which week or stage of the journey you are in.
– Ryann Kipping, RDN, CLEC

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