Eating for Two? Make Sure These Foods Are On Your Plate

Published April 26, 2016

You might be familiar with what foods to avoid during pregnancy. But there are lots of delicious, nutritious foods out there you can, and should be eating that are beneficial to both you and your baby’s health.

Here are 10 foods to munch on during pregnancy:

Beans & Lentils: A great option for vegetarian and vegan moms-to-be. Rich in zinc, an essential mineral linked to a lower risk for preterm delivery, low birth weight and prolonged labor.
Dark, Leafy Greens: Supply calcium, potassium, fiber and folate. Contain vitamin A, which plays a role in eyesight development and aids in bone and skin growth.
Sweet Potatoes: Full of nutritious fiber, potassium, vitamin C, iron, copper and beta-carotene – an antioxidant that the body converts to vitamin A. Rich in carbohydrates and vitamin B6.
Nuts: Full of healthy fats, brain-boosting omega-3s, protein, fiber and a variety of vitamins and minerals, like magnesium, which aides in the development of baby’s nervous system.
Raspberries: High in fiber, vitamin C and K, and manganese. Vitamin C can provide some elasticity to stretching skin.
Salmon: Rich in healthy mono- and polyunsaturated fatty acids, as well as vitamin B12, niacin, potassium, phosphorus, zinc and omega-3 fatty acids, which are fundamental for healthy brain and eye development.
Lean Meats: A great source of protein packed with iron and B vitamins. Vitamin B6 helps baby’s tissue and brain growth, while vitamin B12 helps maintain healthy nerves and red blood cells.
Orange Juice: Potassium keeps muscle function, metabolism and overall health in check. Vitamin C aids in the absorption of iron. Vitamin D increases blood circulation in the placenta, helps with calcium absorption.
Eggs: A great source of protein, folate, iron and choline, which is critical to fetal brain development and reduces the risk of neural tube defects, such as spina bifida.
Yogurt: High in calcium and other essential bone-building nutrients, including protein, B vitamins and zinc, which helps baby’s bone and teeth development.