I recently wrote a post on the recommended foods to eat and avoid during pregnancy and trust me when I say I completely know how overwhelming all that information can be! The most important thing is to eat a healthy and varied diet full of nourishing, nutrient dense whole foods to nourish both yourself and your beautiful growing baby. However, if you’re looking for a few foods to benefit both mother and baby, then I thought I’d put together 10 of my favourite foods to eat more of during pregnancy:

1) YOGURT

Pasteurised yogurt (most yogurts bought in a supermarket will be pasteurised) is a great source of calcium and even fortified Vitamin D – essential for the healthy development of baby’s bones and the strength of the mother’s bones.

2) BERRIES

Berries are a fantastic source of Vitamin C (great for helping with the mother’s absorption of iron), fibre (to help prevent constipation) and they’re also full of antioxidants (important for both the mother and baby’s immunity).

3) SWEET POTATOES

These are not only delicious and can satisfy any sweet craving but they are also packed full of beta-carotene – great to support the development of the baby’s heart, eyes and brain.

4) SALMON

Oily fish (salmon, mackerel, sardines and trout) contain the essential fatty acid Omega 3 which is important for the development of baby’s brain. Just make sure that portions of oily fish are limited to 2 per week.

5) BROCCOLI

This is a great source of folate (an essential nutrient to help with the development of your baby’s brain and spinal cord).

6) OATS

Oats are a fantastic food during pregnancy as they are high in fibre (great for preventing constipation), low in fat and they release their energy slowly into your blood stream which helps to maintain healthy blood sugar levels (helping maintain those important energy levels during pregnancy).

7) PULSES

These include beans, lentils and peas which not only contain protein, fibre, vitamins and minerals, but also count towards your 5 a day! Bonus!

8) AVOCADOS

Avocados contain those important heart healthy monounsaturated fats and are jam packed full of vitamins and minerals including folate, magnesium, potassium, Vitamin C, E, K and beta-carotene. They also contain omega 3 fatty acids!

9) DRIED APRICOTS

These make a delicious snack and sweet treat but also contain folic acid, iron and fibre!

10) WATER

This was of course going to be on this list and is so essential during pregnancy. In fact, you may notice that your thirst levels actually increase during pregnancy due to the increased blood volume and work required to grow your baby! Water is not only important for the mother’s hydration but along with fibre can help to prevent constipation.


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