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Pregnancy Diet: 10 Superfoods for Pregnant Women

Last updated on 20 October 2021

Although your appetite may increase during pregnancy (and you should definitely eat adequate portions so you are not left hungry), pay extra attention to the food you are eating and the amounts you are consuming. Did you know that food quality matters more than food quantity?

Here are 10 superfoods that are good for pregnant women to eat to help ensure a healthy pregnancy. If you’re in doubt, speak to your obstetrician & gynaecologist (O&G).

1. Fatty fish (ie. salmon and cod)


Salmon and cod are great sources of omega-3 fatty acids and protein. Omega-3 fatty acids are good for the heart and can promote fetal brain development.

Salmon is a fantastic provider of docosahexaenoic acid (DHA), an omega-3 fatty acid that is a primary structural component of the human brain, cerebral cortex, skin, and retina. Salmon also contains calcium and vitamin B12. When choosing salmon, it is best to go for wild salmon as they have superior nutrition, lower levels of contaminants, and are better for the environment as compared to farmed salmon.

Cod is a low-level mercury fish that is considered safe for pregnancy. During pregnancy, you can safely eat up to 6oz of cod per month. You can also choose to have your omega-3 fatty acids through cod oil supplements.

2. Lean meat (ie. chicken, pork, beef)

Lean meats are a good source of protein to support your baby’s growth, and have fewer calories than non-lean meats. Go for breast meat, lean minced pork/chicken, and grass-fed beef where possible. In the case of beef, grass-fed beef is not only lean, but also juicer than its grain-fed sibling! You can also take extra caution by not consuming the fatty parts of meat, eg. chicken skin.

Iron Rich foods for pregnancy

Pregnancy increases your blood supply by up to 50%. This means that you’ll need more red blood cells and more iron to make those red blood cells. The body, however, does not naturally make iron. It can only be obtained through the diet or supplements.

Sources of pregnancy-friendly, iron-rich foods include, fully cooked red meat, chicken, salmon, sardines, trout, cod and light tuna. You can also try plant-based sources of iron including, beans and lentils, spinach, kale and broccoli.

Soups for pregnancy

Soups and broths are great ways to keep up your nutrient intake especially when you are having morning sickness and you don’t feel like eating much. Make a broth from grass-fed beef bones, which has a lot of minerals in the bone marrow. If you’re feeling very nauseous, adding in some fresh ginger can help. Beans and lentils are also good ingredients for soup as they are packed with various vitamins and minerals.

3. Whole grains


Brown rice, quinoa and millet have their grains intact without losing essential nutrients like protein, minerals and dietary fibre. White rice, on the other hand, is a grain with the hull, bran layer and germ removed, thus stripping off its key nutrients.

Eating whole grains is one of the ways to keep your blood sugar level low, reducing the likelihood of gestational diabetes and keeping you full for longer. Whole grains are also dense in dietary fibre, which is good for the digestive system. Eating more whole grains would make it easier for pregnant women to get sufficient nutrition without eating too much. During pregnancy, women are advised to eat at least 3 servings of wholegrain foods each day.

4. Vegetables

When it comes to veggies, eat a rainbow of colours! Different-coloured vegetables contain different vitamins and minerals, so having variety will introduce your growing baby to different types of tastes in vegetables. Dark, leafy greens like spinach, kale, and Swiss chard contain lots of vitamins, minerals and folate.

While it is safe to eat raw vegetables during pregnancy, it is best to avoid raw sprouts, including alfalfa, radish, clover, and mung beans. These vegetables generally need warm and humid conditions to grow and would be carriers of dangerous bacteria such as E. coli, salmonella, and listeria.

5. Fruits


It is beneficial to eat more fruits during pregnancy as they contain important vitamins and nutrients like vitamin C and folate. The daily recommended intake of vitamin C for pregnant women is 70mg.

Fruits have high fibre content and can help prevent or ease constipation, which is common during pregnancy. Eat a variety of fruits such as oranges, berries and apples.

Avocado

Avocado, in particular, is full of healthy fats and is a good natural source of folate, a type of vitamin B that helps to prevent birth defects. It is rich in iron, vitamins A, C, E and K, all of which are good for both you and your baby. Avocado also contains potassium, which can help relieve leg cramps, a common symptom in pregnancy.

Papaya

Papaya, when ripe, is a great source of nutrients such as beta-carotene, choline, fibre, folate, potassium and vitamins A, B and C, and can be a beneficial part of nutrition during pregnancy. You should however avoid semi-ripe or unripe papaya (identified by its green skin) as it contains latex and papain, which can trigger uterine contractions leading to early labour or miscarriage.

6. Milk/Soy milk

Milk or soy milk is a good source of calcium and protein and should be part of the pregnant woman’s diet. Calcium during pregnancy is particularly important in helping to build strong bones in the growing baby. If you are not able to take dairy products, try getting your calcium from other foods such as vegetables. Consuming milk/soy milk, however, is good for adding variety to your pregnancy diet.

Which milk is best for pregnancy

A quick walk down the milk aisle of the grocery store will reveal that there is now a plethora of options when it comes to milk.

Cow and goat milk are good options as they provide protein, calcium and vitamin A. While goat milk is not popular due to its unusual flavour, it does have a higher protein and essential fatty acid content than cow’s milk as well as vitamin B2.

Among non-dairy milk options, soy milk provides significantly more calcium than the other types such as, rice milk, almond milk and oat milk.

Regardless of which type you choose, it is important to avoid drinking raw (unpasteurised) milk or any products made with raw milk during pregnancy, as they may contain bacteria that can be harmful to you and your baby.

7. Eggs


Eggs are a great source of protein, and contain amino acids that you and your baby need. They also have multiple vitamins and minerals including choline, which is necessary for your baby’s brain development. When consuming eggs during pregnancy, ensure they are not raw or undercooked. This means no soft-boiled, poached or scrambled eggs! The safer option is to have your eggs fully cooked.

8. Nuts and seeds

Nuts and seeds are great choices of snacks during pregnancy. They contain essential minerals like phosphorus, potassium, zinc, selenium, copper, magnesium, vitamin E, folate, and are a good source of healthy fats like omega- and omega-6. They are also rich in vitamins B and E. Nuts roasted in oil, however, contain unnecessary calories and high amount of protein, so it may be best to have your nuts raw or just slightly toasted. If your family has a history of allergies, you may want to consult your doctor before consumption.

Chia seeds

The tiny chia seeds pack a punch in their nutrient content and can be a healthful addition to your diet. Chia seeds are rich in omega-3s, calcium and antioxidants. They are also high in protein and fibre that are good for relief from constipation and blood sugar regulation, potentially preventing gestational diabetes.

9. Prenatal supplements


Eat your prenatal supplements as prescribed by your gynaecologist. They are usually iron, folic acid, calcium, and DHA supplements. These are all important in providing additional nutrients that you and your growing baby need. Do note also that these supplements are meant to complement a healthy diet, and not replace it.

Fish oil during pregnancy

Consuming fish oil either through supplementation or by eating fatty fish during pregnancy has been found to reduce the risk of preterm birth.

10. Water

Water delivers nutrients to the foetus via the blood cells, so it is very important to increase your water intake to remain hydrated at all times. The general guideline is to take 8 – 10 glasses of water each day, including from all food sources. However, this could vary from person to person, depending on your body type, size, etc. Staying hydrated is very important especially during the last trimester as dehydration could trigger pre-term labour contractions. Drinking enough water also keeps your urine diluted, prevents bladder infections, and keeps constipation at bay. Other benefits include less fatigue and minimising of swelling as water flushes out excess sodium from the body.

Keeping yourself healthy is essential to the good health of your baby, which includes eating well, exercising regularly and prenatal care. Consult your O&G specialist to understand more about the essential nutrients for your baby’s development during pregnancy.

 

Article reviewed by Dr Ting Hua Sieng, obstetrician & gynaecologist at Parkway East Hospital

References

Bjarnadottir, Adda. (2016, August 16). 11 Foods and Beverages to Avoid During Pregnancy. Retrieved March 7, 2018, from https://www.healthline.com/nutrition/11-foods-to-avoid-during-pregnancy

Busch, Sandy. (2017, October 3). List of Safe Fish to Eat While Pregnant. Retrieved March 7, 2018, from https://www.livestrong.com/article/32754-list-safe-fish-eat-pregnant/

Eating Fish during Pregnancy: What’s Safe and What Isn’t. (2017, January 23). Retrieved March 7, 2018, from https://www.whattoexpect.com/pregnancy/diet/eating-fish-during-pregnancy/

Galan RN, Nicole. (2016, April 8). 7 Nutritious Fruits You’ll Want to Eat During Pregnancy. Retrieved March 7, 2018, from https://www.healthline.com/health/pregnancy/best-fruits-to-eat#1

Ghoush, Moumita. (2017, August 4). 8 Amazing Nutritional Benefits of Eating Nuts During Pregnancy. Retrieved March 7, 2018, from http://www.momjunction.com/articles/amazing-nutritional-benefits-of-eating-nuts-during-pregnancy_0081423/

Haas, Sarah. (n.d.). How much water should I drink while I’m pregnant? Retrieved March 7, 2018, from https://www.babycenter.com/404_how-much-water-should-i-drink-while-im-pregnant_5283.bc

Hendrickson, Kirstin. (2017, September 11). Cod Fish & Pregnancy. Retrieved March 7, 2018, from https://www.livestrong.com/article/362107-is-cod-a-healthy-fish-to-eat/

Laseter, Elizabeth. (2017, June 5). The 9 Essential Whole Grains You Need in Your Diet. Retrieved March 7, 2018, from http://www.cookinglight.com/nutrition-101/essential-whole-grain-foods-you-need-your-diet

Why whole grain foods are important for pregnant women. (2016, December 18). Retrieved March 7, 2018, from http://www.youngparents.com.sg/pregnancy-baby/why-whole-grain-foods-are-important-pregnant-women/

Pump Up Your Iron with These Pregnancy-Friendly, Iron-Rich Foods. (2019, June 26) Retrieved September 16, 2021, from https://www.healthline.com/health/pregnancy/iron-rich-foods-for-pregnancy

Here’s What Every Healthy Woman Should Eat & Avoid While Pregnancy. (2017, May 10) Retrieved September 16, 2021, from https://www.wellandgood.com/prenatal-nutrition-food-guide-from-maternal-health-experts/

Is It Safe to Eat Papaya While Pregnant? (2018, July 25) Retrieved September 16, 2021, from https://www.healthline.com/health/papaya-in-pregnancy

Milk During Pregnancy: Which Type Is Best For You And Why? (2021, June 8) Retrieved September 16, 2021, from https://www.momjunction.com/articles/types-milk-can-consumed-pregnancy_0076537/

Is it safe to eat chia seeds during pregnancy? (2020, March 10) Retrieved September 16, 2021, from https://www.medicalnewstoday.com/articles/chia-seeds-pregnancy

Middleton P, et al. Omega-3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018;11(11):CD003402.

The best milk for pregnancy: Whole, skim, soy, almond, and more

Most experts recommend cow's milk as the healthiest kind of milk to drink during pregnancy. It has the best nutritional profile with a broad selection of vitamins and minerals you need during pregnancy, including calcium and vitamin D. But if you're avoiding dairy, whether because of an intolerance or personal preference, alternative milks can be okay, too.

Learn about the nutritional makeup of milk and milk alternatives so you can be sure you're getting enough of the pregnancy nutrients you need.

Cow's milk

Most experts recommend cow's milk while you're pregnant because it's packed with nutrients for you and your developing baby. Calcium and vitamin D are especially important in helping build and maintain strong bones. Cow's milk is also rich in protein, providing essential amino acids, which are the building blocks for your baby's cells.

If you're trying to reduce the amount of saturated fat in your diet, you may want to choose 1 percent or skim milk. Otherwise, it's fine to drink 2 percent or whole milk.

Avoid drinking raw (unpasteurized) milk or any products made with raw milk during pregnancy, as they could contain harmful bacteria.

Soy milk

Soy milk has nearly as much protein as cow's milk and is often fortified to match the calcium content of cow's milk. But your body may not get all of that calcium, since soy contains a natural compound that inhibits calcium absorption. 

Flavored non-dairy milks often contain added sugars, so if you're watching your sugar intake, look for an unflavored, unsweetened variety. 

Soy milk has the closest nutritional value to cow's milk compared to other common non-dairy milks, so some experts say it's the best alternative milk to drink during pregnancy.

Almond milk

If you have an allergy to dairy or soy, almond milk may be your go-to milk alternative. It's less nutrient-dense and lower in protein than cow's milk, but naturally contains some vitamin A and calcium. Some varieties are fortified with more calcium and other vitamins, including D.

Rice milk

Rice milk can be a good alternative for those with dairy, soy, and nut allergies. It's low in protein but higher in carbohydrates than cow's milk, and some varieties are fortified with vitamins including A and D.

Oat milk

Oat milk is another good alternative for those with dairy, soy, and nut allergies. And while oats themselves are gluten-free, store-bought oat milk could be processed using the same equipment as grains that do have gluten. So if you have a gluten intolerance, check the label on any store-bought oat milk to make sure it's gluten-free, or make your own at home.

Oat milk contains less protein than cow's milk, but has more carbohydrates than other milks. Oat milk also naturally contains iron, vitamin B, and other essential vitamins and minerals, and many store-bought varieties are fortified with calcium and vitamins A and D, among other nutrients. 

Nutrition tips for nondairy milk

If you regularly drink nondairy milk, be sure to get enough calcium, vitamin D, and protein from other sources in your diet. It can be harder to get some key nutrients for you and your baby from a plant-based diet, so if you're vegan or vegetarian, pay extra attention to what nutrients you're getting, and take supplements if necessary.

Calcium-fortified juices (like orange juice), canned fish (think sardines), tofu made with calcium sulfate, tahini, and some types of leafy greens (like collard, spinach, kale, and bok choy) can help you get all the calcium you and your baby need.

Dairy can also be a key source of vitamin D, so if you're not eating or drinking dairy products, be sure to get enough vitamin D from different sources. Eat pregnancy-safe fish that's fatty like salmon or trout, eggs, or fortified cereal to boost your vitamin D intake.

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Can pregnant women have milk

Nature took care of the little ones, having invented milk - food, thanks to which the cub will quickly gain growth and strength. But cow's milk is very useful for the expectant mother.

Doctor's consultation

You can get the consultation of the necessary specialist online in the Doctis application

Laboratory

You can undergo a comprehensive examination of all major body systems

Can a pregnant woman include milk and milk products in her diet? First about the unconditional benefits of milk.

Drink, mothers, milk!

More than a hundred useful components - proteins, fats and carbohydrates, vitamins and minerals, enzymes and hormones - contains milk.

Milk protein, rich in amino acids, so necessary for the organisms of mother and baby - the most valuable component. And therefore milk and products from it will successfully replace meat, fish and eggs, if pregnant for 9months she did not refuse her usual vegetarian table. By the way, milk protein is digested easier and faster than meat and fish. Its main advantage is methionine, a special amino acid that takes care of the proper functioning of blood vessels in the mother and fetus.

Phospholipids, predominantly in the form of lecithin, are the healthiest animal fats. They act as building materials. to create a membrane of cells, vessels, sheaths of nerve fibers. And these substances help to normalize mother's blood pressure.

Have you noticed that drinking a glass of milk or a glass of yogurt creates a sense of satiety? This comes from the fact that glucose and galactose are absorbed without problems and in a short time. For these two components lactose (milk sugar) is broken down, getting into the small intestine and undergoing the influence of the enzyme lactase.

Sodium, magnesium, zinc, iodine, fluorine, calcium and phosphorus salts are all present in milk. A pregnant woman should receive 2000 mg of calcium per day so that she has enough supply to share an important mineral with a baby for laying his skeleton and future teeth. If calcium in the body not enough, the baby will "pull" the missing from the mother's bones. They will become fragile, in a pregnant woman osteoporosis may develop. For the same reason, mom runs the risk of losing her teeth. To provide body with calcium, drink at least half a liter of milk daily. Add kefir, cottage cheese and cheese to your diet.

Vitamins A, D and group B are also important for a woman in position. Riboflavin (B2) is especially needed. For example, just one glass of milk will provide the expectant mother with a fifth of the daily requirement for it.

Don't get carried away!

If you are overweight (more than expected this week of pregnancy), you should not get carried away with the usual milk, cottage cheese and fats. It is better to switch to dairy products with low fat content. They are not as high in calories.

For the first time in Russia with the support of the Federal State Budgetary Institution "Federal Research Center for Nutrition and Biotechnology" studies have been conducted on the relationship between yogurt consumption and its effect on reducing the risk of overweight body weight. It turned out that one serving of yogurt a day reduces the risk of developing type 2 diabetes by 18%, and also is the prevention of cardiovascular diseases, metabolic syndrome and reduces the risk of obesity. And it doesn’t matter at all whether it was fatty or dietary yogurt.

If you are worried about nausea, diarrhea, and your stomach "swells" after drinking milk, give it up. There is an explanation for complaints: with a hereditary predisposition (when there are not enough special enzymes or they are not active enough) lactose may not be digested. As a result, it falls into the unsplit form into the intestines, where it undergoes an active fermentation process. If you are familiar with this situation, give up milk and switch to dairy products. Yogurt, yogurt will not bring discomfort.

Advice: if milk fixes stools, switch to dairy products. Kefir must be fresh.

With low hemoglobin, dairy products will not save. That which is the panacea for anemia, iron and copper - a little in milk. Therefore, if the analyzes in the antenatal clinic showed that the expectant mother develops anemia, you will have to lean on meat, which contains a lot gland.

If you can't afford to drink milk and immediately eat a cucumber, consider a menu. Milk - a picky drink. It does not tolerate neighborhood with very many products. good to him sweet fruits and berries, vegetables containing starch, cereals are suitable. Even such deliciousness as milk with sweet bun, nutritionists do not approve. No wonder in Rus' they said "eat milk", that is, they considered it a separate dish. So drink milk a few hours after tomorrow or lunch. A glass of kefir or fermented baked milk can be safely considered another snack with fractional nutrition, so useful for pregnant women.

If you have any questions, you can ask our specialists online in the Doctis app.

Article author: Marina Vishnevskaya

What Not to Eat During Pregnancy


Your body works like a finely tuned machine to support a growing fetus, but a healthy and balanced diet (and avoiding certain foods) can help Mother Nature do her job even better . So, how is the nutrition of pregnant women different from the usual proper nutrition? What exactly should you be eating? Many pregnant women also wonder what foods to avoid and what not to eat during pregnancy. Here you will find answers to your questions, as well as practical advice on nutrition during pregnancy.

We are always ready to help you with advice, but remember that each woman's pregnancy is different, so our advice cannot replace the advice of a doctor. Contact your doctor to discuss any individual changes to your diet.

What not to eat during pregnancy


The good news is that healthy eating during pregnancy is very similar to healthy eating for non-pregnant women. You should eat regularly and try to eat mostly natural foods such as vegetables, fruits and whole grains. Also, try to limit high-sugar and processed foods in your diet.

For safety reasons, avoid raw or undercooked meat, liver, raw fish sushi, raw eggs, soft cheeses, and unpasteurized milk and juices. Below you will find more information on some foods that should not be consumed during pregnancy: 1 2 3

mercury content, which include marlin, swordfish, king mackerel, mackerel, shark, tuna and tilefish. Only canned light tuna is allowed in moderation.

To the dismay of all sushi lovers, raw fish, shellfish and crustaceans are also among the foods that are highly discouraged during pregnancy, as they may contain bacteria or even parasites. Smoked seafood should also be excluded from the diet.

  • Soft cheeses made from unpasteurized milk
    Soft cheeses such as feta, brie, dorblu and camembert are also on the list of foods that pregnant women should avoid. Because these cheeses are made from raw milk, they can be contaminated with Listeria. 4
    Rule of thumb: look for the label that says the product is pasteurized!

  • Unpasteurized milk and juices
    Similar rules apply to milk and juices. Freshly squeezed juice or any unpasteurized juice may contain disease-causing bacteria (E. coli, Listeria, Salmonella) 5 , so these products should not be consumed during pregnancy.

  • Raw eggs
    Also on your pregnancy avoid list should be raw eggs or foods that contain raw or half-baked eggs: muffin mix, cookie dough, soft-boiled eggs, and fried eggs. Also be aware of foods that may contain half-baked eggs, such as salads, condiments, scrambled eggs, and ice cream. During pregnancy, it is necessary to consume only those eggs that have been heat-treated until fully cooked.

  • Semi-cooked or raw meat and poultry
    Semi-cooked or raw meat may contain listeria. During pregnancy, be careful to avoid such deli meats, or steam the meat until it is fully cooked. Cold meat pâtés are also prohibited. As for sliced ​​meat, make sure that it has been heat-treated until it is fully cooked before eating it.

  • Raw or semi-cooked foods of plant origin
    Eating raw vegetables, fruits, berries, lettuce, legumes, root vegetables, etc. carries the risk of food poisoning and should be thoroughly washed or cooked before consumption to reduce the risk of bacterial growth . Foods to Avoid During Pregnancy0005

    • Pre-cooked fresh minced meat
      Be careful when eating pre-cooked fresh minced meat. If you decide to buy a whole stuffed bird, you need to buy it frozen and do not defrost before cooking. Bacteria can grow in fresh meat in combination with stuffing. 7

    • Sweets, carbohydrate-rich foods, fast food
      Although there is no conclusive scientific evidence, sweets, fast food, and foods high in fat and carbohydrates are usually on the list of foods that expectant mothers crave to eat. If you have an overwhelming craving for certain foods during pregnancy, try choosing healthier options. Can't imagine a meal without french fries? Fry foods in little or no oil with the Airfryer Airfryer, a healthy alternative that lets you enjoy delicious fried food at 9% less0%*fat content. You must remember that a balanced, healthy diet is important for maintaining your health and the health of your unborn baby.

    • Excess caffeine
      During pregnancy, restrictions are placed not only on food, but also on drinks, among which drinks containing caffeine should be avoided. Remember that caffeine is found not only in coffee, but also in drinks such as tea, cocoa, cola.

      The World Health Organization (WHO) recommends that “women with daily high caffeine intake (more than 300 mg per day) reduce their daily intake during pregnancy to reduce the risk of miscarriage or low birth weight.” 8

    After the birth of a child, the diet of a nursing mother is no less important than during pregnancy. Watch a webinar from a Philips Avent expert on nutrition during this period:

    Healthy nutrition for expectant mothers


    Pregnancy is a period of intensive growth and development of your unborn child, as well as a time of many physiological changes in the mother's body, so the nutrition of a pregnant woman should contribute in every possible way to the success of passing this path. It's a good idea to discuss this with your doctor so you can make sure you're getting enough of the right nutrients. Here are some key tips for a healthy, balanced diet during pregnancy:

    • Eat whole grains such as whole grain bread and pasta; Choose lean meat or poultry and aim for 225-350 grams of boiled fish per week (remember to choose low-mercury fish).
    • Your diet should include five food groups: grains, fruits, vegetables, protein foods, and dairy products. 9 Have half of your plate of fruits and vegetables and the other half of whole grains.
    • And the easiest way to eat more fruits and vegetables is to make smoothies. Now there is a huge variety of recipes, and Philips blenders will help you cook them quickly and achieve the most delicate texture. Make new recipes from your favorite foods and add greens and nuts to them.