TV and movies might make a pregnant woman's eating habits look like a frat boy's or a sugar-loving child's, but we know that this is an important time to develop some healthy habits. While every woman is different in terms of the foods that she craves during pregnancy, it's safe to say that although she might want to eat chocolate for every meal, she knows that eating healthy food is a better bet.
Both the mama-to-be and baby need healthy food. Let's take a look at the best ones to eat during those nine months. Here are 10 superfoods to enjoy for a healthy pregnancy.
10. Sweet Potatoes
Sweet potatoes are not only a delicious carb, but they're also a great pregnancy superfood that pregnant woman should enjoy.
According to Healthline, that's because of the high beta-carotene content in these orange spuds. Beta-carotene is "a plant compound that is converted into vitamin A in your body." Pregnant women need vitamin A because "It’s very important for healthy fetal development." Because expecting mamas are told that animal products that have vitamin A can be toxic in high doses, it's great to eat sweet potatoes instead. Moms-to-be are told to eat 10-40% more vitamin A, and this is an easy and great way to do so.
It's funny that kids turn their noses up at broccoli and yet it's a pregnancy superfood that is super great for baby.
Mother Rising Birth says, "One of my favorite things about broccoli is that it is a great source of folate. Folate, also sometimes called folic acid, is an essential nutrient for a growing baby." Sure, a mom-to-be can take vitamins that have synthetic folic acid, but folate is more "bio-available." This equates to higher absorption. Pregnant women can eat broccoli and be confident that they're eating well for two. (If you can only stomach it while melting cheese over it, that's totally cool, too.)
8. Egg Yolks
There was a time when egg white omelets were popular and no one was eating the whole egg, but thankfully, people are talking about the health benefits of egg yolks again. Mamas-to-be definitely want to eat egg yolks because they totally are an unknown pregnancy superfood.
Fit Pregnancy says, "They contain important fat-soluble vitamins, such as vitamin D, which can reduce your risk of gestational diabetes, preeclampsia, and low birthweight, reports research in the British Medical Journal." The website continues that egg yolks have choline, which is important for the brain health of babies. You know what that means; it's time for some fried eggs (maybe with a side of vegetables).
Salmon is a simple protein to prepare and goes well with so many healthy side dishes; from a green salad to steamed kale or roasted cauliflower. We often hear that salmon is an incredibly healthy protein source. It's also high in healthy fat, which we know we should be eating on a daily basis.
Healthline says that pregnant women can look to salmon as a superfood since it has Omega-3 fatty acids. The publication notes that pregnant women are typically told to eat it twice a week, so that seems to be a good recommendation. But, of course, talking to a doctor is always a good idea.
Enjoying a handful of almonds—perhaps with an apple or some grapes—is a healthy afternoon snack. And as it turns out, almonds are a great snack to eat during pregnancy as well. Almonds are filling and have both protein and fat, a perfect combination when looking for satisfying snacks.
As Fit Pregnancy says, almonds are awesome during pregnancy: "Just a quarter cup of these heart-healthy nuts (or two tablespoons of almond butter) delivers more than a third of your daily dose of vitamin E, which plays a role in your infant’s brain development."
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Don't worry, you don't have to put down the avocado toast or stop making guac when you get pregnant. In fact, avocados are a healthy fat to eat in general — so keep the avocado toasts coming!)
According to Mother Rising Birth, avocados have some great things going for it: "This nutrient dense food is high in potassium and my favorite – monounsaturated fatty acids. I feel smarter every time I eat one, don’t you? Not only is it a great pregnancy superfood, but it’s an amazing baby’s first food too."
4. Dried Apricots
Dried apricots are delicious but might not be something we include in our everyday eating plans. Maybe we reach for raisins instead or just choose fresh fruit. But they're a great thing to eat during pregnancy.
Made For Mums counts dried apricots as a pregnancy superfood. Why? Because they have tons of iron. As the website says, "one handful gives you 10% of your daily iron requirement." The website continues, "They also contain folic acid, potassium, calcium, and magnesium."
Another reason why dried apricots are so great for you is they can "help keep your bowel from becoming sluggish as your pregnancy progresses."
READ MORE: 20 Foods That Can Help Mom Get Pregnant
Oatmeal is a delicious breakfast that many people love, particularly during fall and winter. It's so much fun to make and eat since there is an array of topping possibilities; from nut-butter to fruit to maple syrup. It's filling while also being enjoyable; you can totally take photos of your oatmeal and share on social media.
Oatmeal is also a pregnancy superfood, with Fit Pregnancy explaining it's high in magnesium: "One cup is 30 percent of magnesium daily dose, for baby's teeth and bones." It's time to find some fun oatmeal recipes (and different oatmeal toppings, which is the best part).
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Bananas might not be everyone's favorite fruit. Some people think they're way too mushy whereas others find the texture comforting.
Made For Mums loves bananas as a food for pregnant women: "Rich in potassium, bananas are good for reducing fluid retention and maintaining a healthy fluid balance. They also contain tryptophan which helps to promote sleep. A great starchy, energy-boosting snack."
We love hearing that bananas have something that can be good for sleep. We definitely need all the help we can get there, and that's especially true during pregnancy. Bananas are also one of the easiest snacks to munch on, so it's a win-win.
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Yogurt is another superfood that pregnant women can enjoy. According to The Bump, plain yogurt has high levels of calcium (a bit higher than milk, actually), plus "it's got essential bone-building nutrients, including protein, B vitamins, and zinc."
We know that calcium is important, and it's also good for mamas-to-be since it's necessary for teeth and bone development. It's recommended that pregnant women eat foods that have 1,000mg of calcium total each daily "to reduce the risk of low birth weight and preterm delivery."
I don't know about you, but it's good to know that these 10 foods are healthy for mamas-to-be, while also being super easy to munch on (an delicious).