I have chosen the following list of 5 foods as stand out super stars during pregnancy because of their high content of 5 different vitamins or minerals known to be vital to bubs optimal growth and development.
Unfortunately, in reality there is no one food (or even 5) you can eat which will ensure bub is born at peak health. However, these 5 suggestions are more than a great place to start if you’re feeling swamped or confused with where to even begin nutrition wise.
There is no question that pregnancy is certainly a time, perhaps more than any other where being aware of what you are eating and making some tweaks may just prove to be worth it. Given that what you eat is what bub eats and what bub eats is what bubs brain and body ultimately is made from (truly AH-mazing!).
These suggestions are not high cost products, powders or potions. They are real foods.
Which means you can calmly and confidently start including some or all of them in your diet today.
For each of the 5 foods I suggest I’ve also included alternative food sources also high in the particular micronutrient of focus. Which means no matter what your eating patterns or preferences you should be able to find an alternative source of getting that nutrient that is of your liking.
Introducing 5 simple, every day foods you can incorporate into your diet while pregnant for bubs best health:
- Nori or Seaweed
Mineral of interest: Iodine
Why iodine is important
Iodine is an important component of the thyroid hormones. This is important during pregnancy and breastfeeding because your body’s production of thyroid hormones increases which means there is a corresponding increase in your body’s iodine needs to ensure this increased demand is catered for.
Thyroid hormones are involved important in regulating growth and proper development of the brain and nervous system which for bub is growing rapidly, especially during the first 1000 days of pregnancy.
Other good food sources of iodine include fish, prawns, eggs and using iodized salt.
2. Salmon
Mineral of interest: Omega-3 fats
Why omega-3 fats are important
Ensuring you are getting a good amount of dietary omega-3 fats will support the healthy development of your baby’s brain.
There is also evidence to suggest omega-3 fats reduce the risk of premature birth and low birthweight, both of which are the leading causes of disability and death in the first 5 years of life as well as risk factors for cardiovascular disease later in life.
Vegan food sources of omega-3 fats include walnuts, chia seeds, flaxseeds, hempseeds and seaweed.
3. Eggs
Mineral of interest: Choline
Why choline is important
Choline is critical during foetal development.
Choline assists with correct development of the brain and spinal cord structure and function and reduces the possibility of neural tube defects and assists in supporting memory function for life1.
Other good food sources of choline include liver and peanuts, followed by dairy, wholegrains and potatoes.
4. Dairy
Mineral of interest: Calcium
Why calcium is important
Calcium is a particularly important nutrient in the third trimester.
This is because it is during this time that time bone is rapidly mineralising and calcium is the main mineral necessary for this process.
It has also been found that good dietary calcium intake during pregnancy reduces the risk of eclampsia, preeclampsia, low birth weight and postpartum haemorrhage2.
Other good food sources of calcium include dried figs, tahini (sesame seed paste), tofu, almonds with skin, fortified non-dairy milks and canned fish with bones (sardines, salmon or mackerel).
5. Green Leafy Vegetables
Mineral of interest: Folate
Why folate is important
Folate is one of the nutrients (B vitamin) which is well recognises as significant during pregnancy due to its vital role in ensuring the healthy development of your baby’s central nervous system.
In particular folate is key to preventing neural tube defects, the most common of which are spina bifida and anencephaly.
In spina bifida, the foetal spinal column doesn’t close completely and there is usually nerve damage that causes at least some paralysis of the legs. In anencephaly, most of the brain and skull do not develop and babies are often stillborn or die shortly after birth. Pretty compelling reasons to ensure you’re getting a good daily dose of folate if you are pregnant or planning on pregnancy.
Other good sources of folate include eggs, legumes and fortified breads and cereals.
Take Home Bits
The effects of undernutrition or nutrient deficiency on your unborn bub can range from extreme to mild.
In any case ensuring you are meeting your needs and the needs of bub during pregnancy can and will make the very real difference between bringing the healthiest baby into the world possible or a baby who’s got a bit or a lot of catching up to do.
The five food suggestions I’ve given in this blog are the particular suggestions I chose because off their high content of important vitamins and minerals we know are vital to healthy foetal development, however I really want to stress that at the end of the day they are just part of an overall healthy diet.
Which mean that on top of including the above 5 foods, it is important to eat a variety of foods, regularly and in adequate amounts. By doing so you can go a long way to knowing you are doing great things for bub’s development now as well as their long-term physical and mental health.
As a parting note I highly encourage you to see a dietitian during your pregnancy because our individual needs differ vastly and there really is no substitute for getting tailored advice and support, especially at such a key time.
My dietetics area of specialty is not in maternal or infant nutrition (it is in helping people breakfree forever from disordered eating) but I more than happy to recommend high quality Dietitians who do specialise in this area if you pop me an email, call or message to let me know this is what you’re after.
Above all your time growing a precious human being should be as enjoyable as possible.
With my whole heart I hope you found this information useful and inspiring.
Become Great. Live Great.
Bonnie.
Reference
- Zeisel SH. Choline: critical role during fetal development and dietary requirements in adults. Annu Rev Nutr. 2006;26:229-50.
- Kumar A, Kaur S. Calcium: A Nutrient in Pregnancy. J Obstet Gynaecol India. 2017 Oct;67(5):313-318.
