19 Foods And Drinks To Consume During Pregnancy

With all of the demands that pregnancy places on a woman’s body, it’s vital that she consumes the best foods to sustain both her and her foetus.

This article lists some of the most recommended foods that will help you experience a healthy pregnancy.

Avocadoes

These are a terrific source of healthy monounsaturated fatty acids, as well as copper, fibre, folate (vitamin B9), potassium, vitamin C, vitamin E, and vitamin K.

The potassium may also help reduce leg cramps, a common problem with pregnancy.

Berries

These fruits are high in antioxidants, fibre, healthy carbohydrates, vitamin C, and water,

The vitamin C is crucial when you’re pregnant because it helps your body absorb iron, which you need more of because of your increasing blood volume.

Broccoli

This vegetable contains calcium, fibre, folate, iron, potassium, vitamin A, vitamin C, and vitamin K, as well as antioxidants.

Carrots

These are a great source of beta-carotene, which is the type of vitamin A you need when pregnant.

They are also very versatile – you can cook them, of course, eat them raw, or shred them to put in salads.

Dark Leafy Greens

These include kale, spinach, and Swiss chard, and they contain the same type of nutrients as broccoli (see above).

Dried Fruits

These are high in calories, and rich sources of fibre and various minerals (potassium) and vitamins (e.g. folate).

However, they are also sources of natural sugars, which you want to limit, so make sure that any dried fruit you buy do not have any added sugar (or are not candied), and only have one serving at a time.

Examples of the benefits of some dried fruits include:

• Dates, which have been shown to make cervical dilation easier and to reduce the need to induce labour.
• Prunes, which are a natural laxative that can ease constipation (another side-effect of pregnancy).

Eggs

Firstly, a caveat – make sure that any eggs you eat are fully cooked – raw or partially cooked eggs can cause problems (e.g. salmonella).

Eggs are a powerhouse of nutrients – fat, protein, vitamins, choline, and minerals.

However, be careful because the vitamin A contained in eggs is the type called retinol, and too much of this can cause birth defects.

Fish Liver Oils

Usually made from cod liver, these contain omega-3 fatty acids DHA and EPA, which are required for healthy brain and eye development.

However, since these contain retinol (a form of vitamin A), which can be dangerous in excess, make sure you do not exceed the stated dose (e.g. one tablespoon per day), and remember to take into account other dietary sources of retinol.

Fruits

Other than berries, which are discussed above, other great fruits to eat when you’re pregnant, because they contain loads of fibre, minerals, and vitamins, include:

• Apples
• Apricots
• Bananas
• Grapes
• Guavas
• Mangoes
• Oranges
• Pears
• Pomegranates

Lean Meats

Meats such as beef, chicken, and pork are great sources of proteins, of course, but they also contain choline, iron, and several B vitamins.

Iron is particularly important during pregnancy – too little is associated with premature delivery and low birth weights.

Legumes

This food group includes items such as beans, chickpeas, lentils, peanuts, peas, and soybeans.

All of these are great sources of calcium, fibre, folate (vitamin B9), protein, and iron. Some are also high in magnesium (e.g. black beans, black-eyed peas, chickpeas, kidney beans, lentils, and white beans) and potassium (e.g. kidney beans, lentils, lima beans, and pinto beans).

Popcorn

This may be a surprise, but popcorn by itself is actually quite healthy – it contains fibre, proteins, selenium, and vitamins. It’s all of the toppings (e.g. loads of butter and salt) that make it unhealthy.

However, do not buy the microwave popcorn – it contains chemicals (e.g. diacetyl and PFOAs) that nobody should be ingesting, never mind pregnant women -, watch out for any unwanted added ingredients, and if you are going to use salt and butter, do so in moderation.

Red Peppers

These are another great source of retinol.

Salmon

Not only is salmon a source of protein that is low in fat, it’s also a good source of vitamin D (something most people are deficient in these days) and omega-3 fatty acids.

Fish has long been recommended as something women should eat when pregnant, but of course these days so many fish are contaminated with mercury. So, if you can, try to get wild Alaskan salmon, as this is believed to be one of the safer varieties of fish.

Sweet Potatoes

These are another great source of retinol.

They are also fibrous, so they can improve digestive health and mobility, increase feelings of fullness, and reduce blood sugar spikes.

Walnuts

These nuts are full of both fibre and protein, but they are also a great source of plant-based omega-3 fatty acids.

Water

Yes, staying hydrated is vital during pregnancy, and regular water (well, filtered, ideally) is the best way to do this.

Becoming dehydrated can not only cause issues for you (e.g. anxiety, bad moods, headaches, memory problems, and tiredness) but also for your baby.

So, how much should you drink?

Recommendations vary, and there is no one-size-fits-all answer since every person’s needs are different. Common suggestions are around 68 fluid ounces (which is about two litres) per day, although some say you should drink 1 fluid ounce for every two pounds of body weight.

Whole Grains

These are especially useful during the second and third trimesters, when your calorie intake needs to be higher to support your growing baby,

They contain fibre, magnesium, plant compounds, and vitamins, and some (e.g. oats and quinoa) also are good sources of protein.

Yoghourt

This popular food, especially Greek yoghourt, contains more calcium than many other dairy products, and it is also a good source of probiotics.

This can sometimes be a good alternative for women who are lactose intolerant.

Conclusion

All of the above are currently deemed safe and beneficial to eat when pregnant.

However, health and dietary recommendations are constantly changing, as scientists do more research, so if you’re not sure about whether any particular food or drink is safe for you to consume during pregnancy, please remember to consult your OB/GYN for the latest and best advice.

During this crucially important stage of your life (and your child’s), it is always better to err on the side of caution, so if in doubt, leave it out.

Finally, don’t forget to check out these 25 recipes that support a healthy pregnancy.

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. Nutrition In Pregnancy
2. Organic Fruit & Vegetable Wash