Eggs (Salmon)
Eggs are a convenient protein and choline powerhouse. They are rich in many other crucial nutrients for a baby’s development, like B12, folate, vitamin D, iodine, selenium, and fat! Most nutrients are in the yolk, so do not leave it out. Three eggs per day get you nearly 98% of the way to your daily choline goal, although newer research suggests 930 mg/day is most beneficial for pregnancy.
Avocado (Chia Seeds)
Avocados are a great source of folate, potassium, fiber, fats, vitamin B, vitamin C, and magnesium. Depending on the size, they also contain about 5-7 grams of fiber per half. While avocados can’t be replaced entirely, chia seeds, walnuts, and olives have similar nutrient content. Chia seeds are also a great addition for gestational diabetes!
Beef (Lamb)
Though you certainly can’t go wrong with any meat postpartum, red meats such as beef and lamb are incredibly nutrient-dense and ideal to prioritize postpartum. High in iron, B vitamins, and protein, these help replenish iron stores from blood losses during delivery, as well as energy levels and tissue repair.
Brussel Sprouts (Broccoli)
Brussels sprouts are rich in antioxidants and are a great source of folate, vitamins C and K, and fiber. For a vegetable, they have a decent amount of choline, too. Many other vegetables are part of the same vegetable family as Brussels sprouts and provide similar nutrients. These include cauliflower, broccoli, kale, cabbage, bok choy, and arugula, to name a few.
Greek Yogurt (Kefir)
Yogurt made with cow’s milk (whole milk, regular yogurt, or Greek yogurt) contains the highest amount of protein and other nutrients such as calcium, iodine, and B vitamins. Check the ingredients label to ensure pasteurization and that live bacteria strains are present for the most benefits.
Blackberries (Raspberries)
Blackberries are known for being high in fiber and vitamin C, but they also offer various nutrients needed before and during pregnancy! Blackberries and raspberries are the highest-fiber berries, but all berries offer amazing nutritional benefits for pregnancy. One cup of raspberries and blackberries contains 8 grams of fiber.
Oysters (Sardines)
When fully cooked, oysters are safe and extremely beneficial to enjoy during pregnancy. In terms of nutrient density, they are similar to organ meats! If you don’t eat meat or much meat, oysters are the food for you. They are rich in iron, zinc, copper, selenium, and vitamin B12. They also contain vitamin A and DHA. Include them throughout your pregnancy if you like them. Clams and mussels have similar nutrient profiles.
Pumpkin Seeds (Almonds)
All varieties of pumpkin seeds are safe to eat during pregnancy and are packed with protein, fats, minerals, vitamins, and antioxidants that will support you and your baby. They are a great way to increase your magnesium intake and non-heme iron and zinc! A great daily option for vegetarians. Try almonds, chia seeds, and hemp seeds for alternatives.
Spinach (Kale)
For good reason, spinach is on almost all top health food lists. It contains many fantastic nutrients for preconception and pregnancy, such as vitamin C, K, folate, iron, calcium, and magnesium. Incorporate it both cooked and raw, as some nutrients, like iron, are more bioavailable when cooked. Other greens to incorporate are kale, seaweed, bok choy, and swiss chard.
Apple Cider Vinegar
A 2021 systematic review found that ACV had a significant favorable effect on fasting plasma glucose and blood lipid levels. It was suggested that 15 ml (around 1 tbsp) was an appropriate dose over at least 8 weeks. Add 1 tbsp of ACV to water or tea and drink it before or with dinner to help decrease fasting blood sugar numbers.