During pregnancy, you’re working overtime — planning, preparing and literally building a new life. To support all this amazing activity, you need food that works overtime too!We’ve compiled a list of 10 nutrient-rich power foods for pregnant and lactating women. You might think of these foods as nature’s original multitaskers, because they deliver multiple essential nutrients for mama and baby in every bite.
The following foods belong at the top of any pregnant mom's priority list. Bonus: they can deliver a powerful nutritional punch to everyone at your dinner table, so now is the time to start incorporating them into your family's meals for life. Click on the linked ingredients for recipes and cooking tips.
Pregnancy Power Foods
Yogurt opens in a new tab - Calcium and probiotics
Dark leafy greens opens in a new tab - Calcium, fiber, folic acid and vitamin A
Eggs opens in a new tab - Vitamin A, iron and protein
Fatty fish opens in a new tab - Omega-3 fatty acids EPA and DHA
Lamb opens in a new tab - Vitamin B12, iron and zinc
Berries opens in a new tab - Antioxidants and fiber
Sweet potatoes opens in a new tab - Vitamins A and E
Avocados opens in a new tab - Potassium, folic acid, lutein and "good" fat
Legumes opens in a new tab - Vegetarian protein, fiber, iron, folate, magnesium and zinc
Nuts opens in a new tab - Fiber, vitamin E and magnesium
Did you know that by eating sweet potatoes with a little fat, you can increase the absorption of vitamin A? Or that it’s best to eat calcium-rich foods and zinc-rich foods at different times for optimal absorption of each? To learn more about the nutritional benefits of the foods listed above, check out our in-depth article on Nutrition for Pregnant and Nursing Moms opens in a new tab. It’s loaded with tips about what to eat, how much and when. And if you’re looking for some stomach-soothing smoothies, we’ve got a blender-full of great ideas in our guide to Healthy Pregnancy opens in a new tab.
While you’re adding nutrient-rich foods to your diet, don’t forget to add a prenatal vitamin too. Consult your healthcare practitioner and choose a product that’s free of artificial flavors, sweeteners and preservatives, such as Rainbow Light Prenatal One Multivitamin opens in a new tab.When I was expecting, my go-to breakfast was scrambled eggs with spinach. In the first trimester, I was sure my co-workers would guess that I was pregnant, because I couldn’t make it through a single meeting without breaking out the berries and yogurt.
Do you have a favorite pregnancy power food from our top ten list? Or, better yet, a delicious multitasking combination? Please share in the comments below.
We've collected more of our favorite simple tips that cover the very basics of having a healthy pregnancy opens in a new tab and preparing for a new baby opens in a new tab!