Finding out you’re pregnant can raise a range of questions, notably: What can I eat? What can’t I eat? What’s safe for the baby? What’s unsafe for the baby? Don’t panic! Here, we discuss some of the best foods to eat for your baby’s optimal growth and development.
Eggs
Eggs contain a ton of nutrients and have only about 70 calories with the proper amount of protein and fat. In addition, eggs are a great source of choline, which is essential for your baby’s brain development. Pregnant women typically need 450 mg a day of choline, and a single egg has 147 mg. Just be sure your eggs are not raw or have runny yolks; stick with hardboiled or scrambled varieties.
Dairy
Cheese, yogurt, and milk are great for you and your baby.
Let’s start with cheese, which is rich in calcium. Be sure to stick to varieties made with pasteurized milk. Avoid options like feta, Brie, Camembert, blue-veined, queso fresco, and queso blanco.
Then, we move on to yogurt, another calcium-rich food. Avoid the over-processed and sugary kinds. Instead, opt for plain or Greek yogurt. You can add berries to sweeten it up.
Lastly, milk is another excellent source of calcium and vitamin D. Just ensure it’s fortified.
Cooked Salmon/Tuna
Both salmon and tuna are fatty fish with DHA, an omega-3 fatty acid highly recommended during pregnancy. Consuming at least 200 mg of DHA daily will aid the baby’s brain development and provide mom with health benefits. Purchase canned, light tuna, which is FDA-approved and safe. Just don’t overdo it, as fish also contains mercury. Two to three servings a week will get the job done.
Nuts
Nuts are a great crunchy snack you can lean on while pregnant. These nutrient-dense foods provide a protein punch, necessary fiber, and healthy fats and minerals. And you don’t have to consume a lot to feel satisfied. The best part is that there are no limitations unless you’re allergic to one type.
Oranges
Oranges are packed with vitamins A and C, which are excellent for immunity. They are also great at absorbing iron. And you’ll need adequate iron to deliver the appropriate amount of oxygen to your growing baby.
Freshly squeezed orange juice is a great drink, too. Just make sure there are no sugary additives. Sweet potatoes and carrots can also help with iron stores.
Remember: Every pregnancy is different. So always check with your doctor about what foods you should and shouldn’t eat during pregnancy.