Hey friends! How are you? I’m making my way back home today and I’ve had some amazing food recently! I definitely let myself indulge a bit while on vacation, but that is what vacation is for, am I right? One thing I’ve been extremely conscious about though is making sure I am getting proper nutrition because even though I may love ice cream, the baby doesn’t grow as well without some nutritious food. Earlier in the year I had the opportunity to attend a prenatal workshop at Physique 57 which included a short session with Pure Nutrition on proper nutrition for mamas-to-be. I found the session so helpful and have tried to keep in mind certain pregnancy “superfoods” to help growing Baby B. Here are a few that I really enjoy!*
1) Avocados– I love avocados: give me guacamole, a smoothie or just plain avocado any day and I’m happy. Avocados have a ton of good fat in them that helps your growing baby. They also have folic acid, potassium, vitamin C and vitamin B6 (which may also help with morning sickness!).
2) Leafy greens like kale– I made kale recently after a short hiatus and remembered how much I love this vegetable! My favorite way to prepare is kale chips but I also love it in salads and juice (see below). Other amazing greens include spinach, arugula and bok choy. These leafy greens contain vitamins A, K and C and folate.
3) Fresh juice– This is more of a way to eat your fruits and veggies rather than a superfood on its own, although it deserves superfood status because it is such an easy way to get loads of vitamins and minerals in one easy form. I love juice as a healthy afternoon pick me up. Some of my favorites include kale with watermelon; beet, arrow and apple and a green monster with spinach, banana, peanut butter and Greek yogurt.
4) Fresh fruit– We all know fruit is good for you and guess what, it is good for baby too! Eating a colorful variety helps provide proper nutrients. It’s a great way to satisfy the sweet craving without giving in to ice cream every time!
5) Tomatoes– Tomatoes are not only delicious, they contain vitamin C and iron. Iron is especially important during pregnancy because iron is essential for making hemoglobin and since you have about 50% more blood in your body while pregnant, you need a lot more hemoglobin and therefore, a lot more iron!
6) Seeds like chia, hemp, flax– These little seeds are nutritional powerhouses that can help you stay full, get some food fat and/or fiber and absorb more nutrients. Add these into cereal, smoothies or yogurt!
7) Low fat dairy like Greek yogurt and almond milk– Diary is a great way to get a lot of calcium, which is so important for mamas-to-be because the baby is getting all the nutrients before you do. The baby needs the calcium to grow strong bones and, of course, you still need your own calcium for strong bones so make sure you are getting a lot of low-fat dairy in your diet! I love Greek yogurt because it has a ton of protein!
Readers, what superfoods do you enjoy? How do you incorporate nutrient-dense foods into your diet?
* I am not a registered dietician or nutritionist. This list is based on my own knowledge and research. If you have questions about your specific diet needs, you should consult a professional.
Such a great list of foods and I’m happy to say I’ve incorporated just about all of these in my diet during my pregnancy. Greek yogurt has definitely become a staple for me recently because I need all the protein I can get at this point! Have you tried Fage yet? OMG, my coworker let me have a spoonful this morning and it’s amazing and it has a pretty good nutritional profile as well!
Allie, I always make them in the oven and then for the ones pictured I tried them on the grill. They turned out so great! I just did a little bit of EVOO and salt, put them on foil and grilled them for a few minutes. They came out perfect!
I craved a lot of melon toward the end of my pregnancy, but throughout, I ate a huge variety of foods. All healthy and only a few splurges. I never craved junk food at all! I wanted a lot of salad and as always, I ate a lot of avocado. There is a huge amount of brain boost for the baby with eating healthy fats.
I love all of these! Drinking green juice for an afternoon pick-me-up is a great idea. I usually only drink green juice in the AM for breakfast, but I think that I should try making them for afternoon snacks!
Just looking at your photos inspires me to eat more fruits and vegetables. I love all summer fruits and berries–and having lived in the Yakima Valley and in the Northeast–you cannot beat cherries, apples and pears grown in the USA. I am considering trying beet chips–have you make those?
I’ve been eating SO much fruit throughout this pregnancy. I overdid it on the avocados in the first tri – there was a 2 week period where that was one of four foods I could stomach so I’m still a little tired of them. I would love to buy more greek yogurt but the real stuff is so expensive!