5 Must-Have Healthy Foods to Eat During Pregnancy

January 18, 2016 | Exercise & Nutrition

Pregnancy can seem overwhelming and overly complicated, but there are parts of it that can be surprisingly simple. Your diet is one of these simple parts and it’s incredibly important. After all, what you put in your body goes in the baby as well.

Here are some foods you should include in your diet that are inexpensive and easy to make.

1. Whole Grains

Realistically, whole grains should be a regular part of almost every meal. They’re the only item on this list that’s a food group all unto themselves and, as such, come in many varieties to make it even easier to bring to every meal. Try whole grain cereals for breakfast, a sandwich on whole grain bread at lunch, and a whole grain pasta dish at dinner. All of these items are high in folic acid and much-needed fibre, which is essential to a healthy pregnancy.

2. Berries

For many people who dread produce-packed diet, berries are heaven-sent. Packed with delicious flavour and available in a wide variety of kinds, they can add some much needed pizzazz to almost any meal. Blueberries, raspberries, and blackberries are particularly good for you and the baby and are packed with vitamin C, potassium, fibre, and folate.

3. Yogurt

High in calcium and protein, yogurt is a power food for pregnant women. For a delicious breakfast, you can combine it with the above meals and make a yogurt parfait. It will give you all the nutrients from your yogurt, along with the benefits of whole grains and berries. Plus, they’re quick to make and easy to clean up, just have all the ingredients ready to mix together.

Related: 49+ Best Iron-Rich Foods for Pregnancy [+3 Easy Recipes]

4. Eggs

It seems like eggs are either great for you or bad for you depending on the source, but their health benefits can outweigh any potential downsides for pregnant ladies. They are packed with nutrients, vitamins, proteins, and amino acids that you and your baby need. Plus, they’re one of the world’s most versatile ingredients. You can whip them up on their own for breakfast or cook them into a more elaborate dish at dinner. No matter how you use them, though, when you are pregnant you must be sure to cook them the whole way through.

5. Beans

Besides being incredibly inexpensive, beans are one of the most versatile and nutritious foods you can possibly buy, and they can be used in all kinds of different meals. Most beans are incredibly high in protein and fibre, and contain healthy amounts of iron, folate, calcium, and zinc. Just be sure to give canned beans a good rinse before using them to wash off as much of the excess sodium as possible. Also note that if you are soaking and cooking dried beans, kidney beans can be toxic if not properly prepared. Choose canned kidney beans over dried to avoid this issue.

Pregnancy can be complicated, but eating a nutritious and delicious diet while with child can be less complicated than you think.

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