The Top 10 Pregnancy Superfoods

Welcome to my blog! Here you will find the latest information about fitness, health, and nutrition. Backed by research and science you’ll gain the knowledge to succeed and reach your goals. Today’s blog is about the best superfoods to eat while pregnant   

Most women know that eating right while pregnant has different challenges at different stages of pregnancy. In the first trimester, undernutrition could be a concern because you may be more interested in your stomach feeling right than in actually eating right. During the “feel-better” phase of the second trimester, mothers tend to overeat and that tends to make them over gain.  That’s when the previous food aversions changes to food cravings. In the third trimester, the pressure on your stomach may prompt you to graze on mini meals instead of gorging on big meals.

What is a pregnancy superfood? The superfoods should be nutrient dense, but also provide more nourishment per calorie. The food should be filling without being fattening while being rich in nutrients for mother and baby. These foods should be queasy stomach friendly, while versatile and tasty. They should be able to boost the immune system and free of harmful additives.

Here are my top 10 pregnancy superfoods that you can be sure to add all the nutrients for mother and baby.

1. Seafood – “Eat more safe seafood” is what you can do during pregnancy to help your baby’s brain grow. Studies have found that mothers who eat a sufficient amount of omega-3 DHA during their pregnancies are more likely to give birth to more mature babies.
2. Nuts, raw – Nuts are one of the most nutrient-dense foods that you can eat. They are rich in protein, healthy fats, fiber, vitamin E, calcium, and many other vitamins and minerals you and your baby need.
3. Greens – Dark green vegetables such as spinach, broccoli, kale, arugula, collard greens, and asparagus are good sources of vitamins and minerals pregnant mothers need, especially folate, which is the “brain-vitality vitamin.”
4. Avocados – Avocados are the most nutrient-dense fruit, rich in vitamins A, B, and E, folic acid, and healthy fats. Also the nutrients lutein and zeaxanthin in avocados, make a perfect accompaniment to other superfoods, such as omelets and salads, and can be made into guacamole to be enjoyed with raw vegetables.
5. Eggs – Eggs are one of the most nutrient-dense superfoods and very easy to make. For 75 calories, you can enjoy 6 grams of protein.
6. Yogurt – This superfood is packed with two of the top nutrients pregnant mothers need, protein about 10 to 20 grams per cup, and calcium 300 to 400 milligrams per cup. It’s also rich in probiotics.
7. Blueberries – Blueberries have been called the “brain berry” because studies have shown that they act as a “neuroprotection” against damage to nerve tissue. The blue skin is full of the flavonoid anthocyanin, a potent antioxidant that protects tissues, especially the brain, from damage and inflammation. These superfoods can be added to many of the other superfoods, such as yogurt, oatmeal, and smoothies.
8. Beans and Lentils – Legumes are loaded with nutrients in addition to being a high satiety factor, so they fill you up with fewer calories. Beans are high in B vitamins, protein, fiber, folic acid, calcium, and iron, just to name a few.
9. Flaxseeds – I recommend mixing 2 tablespoons of freshly ground flaxseeds into a daily smoothie or add them to your muffin batter to obtain 100 healthy calories, 4 grams of protein, and 6 grams of fiber.
10. Olive Oil – Olive oil is a nutritious and delicious pregnancy superfood. Ninety percent of the fats in olive oil are healthy monounsaturated fat, which has heart-healthy and cholesterol-lowering properties.

I hope this helps you decide on what to eat or snack on while pregnant. As you can see there is quite a variety and I am sure you can find different ways to put these foods together to make a healthy meal for you and baby.

As always, thank you for reading my blog and if at any time you need help with meal planning, a fitness program or a health coach to get you started please do not hesitate to contact me.

      Remember You only get one body…………..Make the change!

Darren