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  • Writer's pictureCaroline Healy

Top foods to eat during pregnancy

During pregnancy, your body works overtime to give your baby the nutrients needed to grow and thrive— and to ensure that you are staying healthy and nourished too. Not every day will be perfect, and it’s important to give yourself grace along the way.

But here are some of my favorite all-star pregnancy foods to help you feel your best during this exciting (and tiresome) time. ❤️

Top foods to consume during pregnancy:

Wild Caught Salmon: Fish that live in cold water, like wild salmon, are rich in omega-3 fats like DHA which play an important role in brain and vision development. Salmon is also naturally low in mercury, so you can safely consume it during pregnancy.

Bone broth: Bone broth is full of glycine and also a fantastic source of minerals like calcium and magnesium. When you’re growing a human, minerals are imperative to healthy fetal bone development while also helping to preserve your own bone density!

Kale and dark leafy greens: Leafy greens are among the best natural sources of folate, which is key during pregnancy. Kale, in particular, contains essential minerals like magnesium and potassium, fiber, vitamin C, beta-carotene, and an abundance of antioxidants.

Avocado: Avocados are rich in potassium and B6 which helps to keep morning sickness at bay. They are also delicious and pair with just about anything.

Liver: It may as well be a prenatal vitamin— packed with B-vitamins (including folate), choline, iron, zinc, and all the fat-soluble vitamins (A, D, E, and K). Liver has gotten a bad rap for its high levels of Vitamin A, but evidence shows that naturally occurring vitamin A in food sources is perfectly safe and encouraged during pregnancy.

Beans and whole grains: These plant-based whole foods are rich in fiber, iron, and key vitamins— and when paired together, they are also a complete protein!

Grass-fed meat: Grass-fed meat is high in iron, choline, and other B vitamins — all of which you’ll need in higher amounts during pregnancy. In your third trimester, iron is especially important as your blood volume increases.

Colorful fruits and veggies: Different colors in plant foods are tied to different antioxidants and key nutrients. The wider variety of color you can put on your plate throughout the week, the healthier your gut microbiome will be (and your little one will thank you too!)

Eggs (don't forget the yolks!): Eggs are not only delicious but also super simple to cook and loaded with nutrients. They're loaded with protein, omega-3 fatty acids (especially DHA), B-vitamins, choline, minerals, and vitamins A, D, E, and K.

Walnuts: Walnuts literally look like little brains if you think about it. They’re packed with omega-3 fatty acids which are key for baby’s brain development. They’re also the perfect snack to help stabilize your blood sugar throughout the day.

Full-fat yogurt and Kefir: Dairy is an excellent source of calcium and other minerals and full-fat dairy contains fat-soluble vitamins, which ensures you absorb all those minerals. Yogurt and kefir are fermented and loaded with probiotics which help support your gut health.

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