Pregnancy Superfoods

Every expectant mum wants to do the best for the little person they are growing in their tummy and making sure you are offering the right type and amount of nutrients for your little one to thrive is often a worry to mums to be.

So, with so much information out there, we wanted to narrow it all down to highlight the best pregnancy super foods you can eat recommended by nutritionists. By fuelling your body well with foods such as these, you’ll ensure you provide your baby with all the nutrients and vitamins they need to grow healthily and happily. But also give you a much-needed energy and nutrients boost too.

These recommended super foods offer you a big nutrients punch in every bite. Perfect for offering you and your growing little one all the nutrients you both will need.

Yoghurt

You may not know, but plain yoghurt actually contains slightly more calcium than milk making it one of our top recommendations of super foods to eat during pregnancy. Your little one needs a steady supply of calcium for their growing bones, and you need it as well to keep yours strong. Plus it’s packed with protein, zinc, B vitamins and folate which all help towards strong bones.

Three to four servings of dairy products can help you meet your daily calcium needs, and yogurt is one of your best bets. Plain varieties are a better choice than flavoured ones, since they’re free of added sugars and make it easier to keep your calorie intake in check. Jazz it up with some fruit or nuts for an extra protein punch.

Banana

All wrapped up in 1 tasty banana is around 10-12% of your daily potassium intake needs. Potassium is a mineral that is key in promoting healthy blood pressure. Banana’s also give you a great energy boost and help to ease a queasy feeling as well as constipation. Plus they are high is carbohydrates so ideal for giving you an immediate energy boost to help fight fatigue and increase your energy levels.

Salmon

This fish is famous for being one of the best foods pregnant ladies can eat and for very good reason! Eating salmon throughout your pregnancy could help your little one become the next Einstein. Fish like salmon are packed with DHA omega-3s fish help baby’s brain to develop, and higher levels of DHA in newborns have even been associated with higher IQs, advanced motor skills and fewer neurological problems later on. The DHA omega-3s in salmon are essential for a few more reasons too; the body can’t make them on its own, they help metabolize fat-soluble vitamins like A and E, they may help reduce the risk of prenatal depression, and it’s a good source of iodine.

Are you a little worried about seafood? Don’t worry, salmon is low in mercury and a safe seafood choice for pregnancy. We recommend two or three servings a week to be the perfect balance (8 to 12 ounces).

Avocado

This food has recently become a trendy favourite that seems to be popping up in every café and recipe book, but this is good news for those pregnant ladies as it is a pregnancy super food. This fruit is full of folate and vitamin B6, which helps to promote healthy tissue and brain growth, it is also said it could help ease morning sickness. Avocado is a yummy source of healthy fats which help you feel fuller for longer, but they also help your body better absorb many of the vitamins found in other fruit and veggies that you eat.

Nuts

Nuts are the definition of the saying "best things come in small packages". These small but mighty little things come packed full of the good stuff you need for pregnancy. They are full of so many important vitamins and minerals like magnesium, zinc, potassium and vitamin E, along with protein, fiber and healthy fats. Plus, they’re easily portable, making them an ideal on-the-go pregnancy snack. Even though they’re high in fat, it’s mostly the healthy kind. Help yourself to plenty if you’re gaining weight slowly, and have just a moderate portion (a handful or so) if you’re gaining quicker. Some of our favourites are almonds and walnuts.

Eggs

Eggs are little balls of goodness when it comes to super foods, especially during pregnancy. However you eat them, they are a brilliant versatile, convenient and relatively cheap super food. They are great source of protein, iron and amino acids that babies need to help develop their brain and enhance their vision. They also contain choline; choline is critical to foetal brain development and reduces the risk of neutral tube defects, such as spina bifida. Although the whites contain more protein, it’s the yolks that have choline, so make sure to eat both parts.

Undercooked or raw eggs pose dangerous health risks, so always ensure they’re well-cooked. Scrambled eggs are a great way to make sure they’re completely cooked through. Be sure to avoid foods which include raw eggs such as mayonnaise and other sauces.

Water

We know, we know, this isn’t technically a food but it is one of the most important things you need during pregnancy. Water plays a key role in giving your baby nutrients and helps them develop new cells. But it is also important for you to stay hydrated, your body is working overtime so keep it topped up with water. It is recommended to drink 8 to 10 8-ounce glasses per day.

Including these superfoods into your diet during pregnancy will help to ensure you and your little one are getting all the goodness they need. It’s normal to worry that your pregnancy diet might not quite be getting high points on the nutrients score card. But simply sticking to a healthy and balanced diet, with these key foods taking centre stage, will help you feel confident you are getting everything you both need.

In a nutshell; stick with good-for-you foods, especially ones rich in key nutrients like folate, protein, iron, calcium, vitamin D, DHA and iodine. Whilst limiting empty-calorie snacks will help you and baby get the nourishment you both need.