Pregnancy is a time in a woman’s life when the food a woman consumes is of great importance, for both the health of the mother and the developing child. Recommended amounts for many nutrients increase while a baby is growing – and to make it more difficult, prior to conception, women are often deficient in the nutrients that we need more of during pregnancy. This makes getting the amount of nutrients such as iron, DHA, choline and retinoids (among others) an uphill battle.
Some foods to include so that these nutrient needs are fulfilled and your baby’s development is supported include:
1. Eggs (with the yolks)
Whole eggs are a pregnancy superfood. They provide high amounts of choline (a relative of the B vitamins), DHA, folate, antioxidants, and minerals. These nutrients are important for the development of a baby and the overall health of Mom. Try to stick to pasture-raised eggs if they are available and within the budget, the vitamin content of these eggs is higher than conventional!
2. Organ meats
Organ meats, especially liver, have recently become a more mainstream source of nutrition. Praised for their high content of vitamins and minerals, particularly iron (liver is the richest source of bioavailable heme iron), folate, vitamin B12 and fat-soluble vitamins including A, E, D, and K, these meats are a great addition to a pregnancy diet. Good ways to add liver and other organ meats to your diet include adding them to chili or meatloaf!
3. Leafy greens and non-starchy vegetables
Vegetables in general, and more specifically leafy greens such as kale, arugula and spinach, are incredibly rich in vitamins and antioxidants. Folate in particular is abundant in these foods. Greens can be easy to hide in a pregnancy diet, adding a side salad to plates or blending them with a smoothie can be great ways to get an extra boost of nutrition throughout the day. Try to opt for organic if possible to avoid pesticide residue!
Keep in mind there are many foods that will support your health and your baby’s during pregnancy. These are particularly nutrient dense, but eating a diverse diet is key!
Taryn has worked with many fertility/preconception clients as well as women during pregnancy in order to help create a supportive environment for both mom and baby. If you’re looking for additional support around preparing for pregnancy, reach out to Taryn today!
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