Best Foods to Choose for Your Prenatal Health

Pregnancy is not just about growing a cute baby – it is also about preparing your body for childbirth. A healthy, well-rounded diet will not only positively impact your baby’s growth and development, it will also help keep your pregnancy and labor low-risk. When your body has the proper nutrients to function at its best, you can avoid complications and unnecessary interventions as well as ensure a healthy birth weight for your little one. 

A common phrase people say to people during pregnancy is, “you are eating for two”. However, this is a myth! You do need extra calories, but not an excessive amount. A gradual increase to around 2,200-2,500 calories a day is the recommended amount. Another important factor is to make sure that these extra calories are coming from nutritious foods, such as lean meats, low-fat dairy products, fruits, vegetables, and whole grains. 

We’ve rounded up a list of highly nutritious foods to eat while you’re pregnant, and a few you should try and avoid. 

Recommended Foods: 

  • Yogurt
  • Legumes
  • Sweet potatoes
  • Salmon
  • Eggs
  • Broccoli and dark, leafy greens
  • Lean meat
  • Berries
  • Whole grains
  • Avocados 
  • Dried fruit

Foods to Avoid: 

  • High-mercury fish
  • Undercooked or raw fish
  • Raw meat
  • Raw eggs
  • Deli Meat
  • Excessive amounts of caffeine
  • Raw sprouts
  • Unwashed produce
  • Unpasteurized milk and cheese
  • Alcohol
  • Junk food

We encourage all of our clients to take the Prenatal Nutrition class offered by our non-profit partner, The Nest. You will learn practical methods to maintain proper nutrition during pregnancy and beyond, including budget-friendly recipes, morning sickness remedies, and healthy alternatives to foods you crave. 

To learn more about how we can help with any of your prenatal nutritional needs, give us a call or check out our website.