5 Foods to Eat During Pregnancy

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Image via Mindi Stavish

Most likely as soon as you found out you were pregnant, you started to worry about the health of your baby. When I became pregnant the first time, I knew there were certain foods I should avoid, but had no idea what were the best foods to eat during pregnancy. During your pregnancy, it is essential that you provide yourself and your baby with proper nourishment because it allows your blood volume to expand properly, which prevents hypertension.

During my first trimester, I could barely even think about eating without feeling sick. Finally when I started to feel better around week 13, I began learning about the best way to nourish my body and my growing little one. Here are five foods to eat that you should have on your grocery list, during your pregnancy:

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Organic (Grass Fed) Red Meat

When you are pregnant it's important to feed your body good proteins.  While you are growing another being, your liver uses the protein to synthesis albumin. Albumin pulls fluid into your blood vessels and out of your tissue. When too much fluid enters your tissues you will experience edema (swelling) in your feet, hands, and face.  So a diet rich in protein helps decrease, if not eliminate edema.  If a woman can't afford organic meat, non-organic meat is beneficial as well.

Vegetarians must be concerned about how to truly get enough protein. A person's body only absorbs 20% of the protein in soy, so if a label says a food item has 20 grams of protein your body is only absorbing 4 grams. If the food contains fermented soy, such as miso, your body will absorb more of the protein due to the fermentation process. Beans, almonds, lentils, and quinoa are great sources of protein during pregnancy.



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It is important to get enough quality salt in your daily diet.  Salt balances blood volume and function, as well as amniotic fluid. A good salt will have color, such as mountain salt, sea salt or black salt. Another great source of quality salt is kelp or seaweed snacks.  The recommended amount of daily good salt intake is 1/2 teaspoon. 

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This one is not a surprise, but most pregnant woman are not drinking enough water.  While you are pregnant you do not need to drink more water than when you are not, you just have to make sure you are drinking enough.  Electrolyte beverages are even better than drinking just water. Ideally you want to chose an electrolyte beverage that does not have a lot of sugar, such as Ultima Replenisher or Vitalyte. Electrolyte beverages should have the four major elements, calcium, magnesium, potassium, and sodium, that will help keep the water in your blood stream instead of in your tissues.

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Kale is a vegetable with green or purple leaves. It is a nutritional powerhouse that is loaded with iron, calcium, vitamin K, Vitamin C, and Vitamin A. Kale helps your uterus get strong and is a antihemorrhagic. Kale can be eaten raw or boiled. Additionally, it can be put into soup or baked in the oven on a low temperature to make chips.


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Avocado's have many health benefits for mom and baby during pregnancy. One of the biggest benefits is that the high amount of folate in an avocado helps to prevent neural tube disorders and spina bifida during early fetus development. Avocados are high in good fats and several essential vitamins and minerals including vitamin E, vitamin K, vitamin C, vitamin B6 and B5, potassium, carotenoids, magnesium, folate, lutein, and and dietary fiber. Many woman find that eating avocados helps reduce nauseousness, since they are high in vitamin B6.

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What are some of your favorite healthy foods to eat during pregnancy? Do you struggle to consume enough good nutrition during these months? What are some of your healthy eating goals after reading this article?


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5 Foods to Eat During Pregnancy

Mindi is a working mom with three boys ages 4, 2, and an infant (born June 2013). She spent her first 8 years of her career in Speech-Language Pathology at a Children's Hospital. She currently works with adults and children in home health. The real fun for her happens when she is at home with her boys, chasing them around and pretending to be a super hero. She blogs about life as a working mom at Simply Stavish. Her weekly feature, Words in the Sand, teaches parents how to grow their child's s ... More

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  1. Candice says:

    I am 22weeks pregnant, my mornings start off with a fruit platter, dried fruit for morning snack, salad at lunch, and sometimes a beef and lentil soup – my favourite, as an afternoon snack. Dinner would be a cooked meal. This is all i crave for. Since fruits contain so many sugars – and i eat so many of them, will I increase my chance of diabetes? We dont have kale in our local stores, but brocolli has been my favourite. My eating plan was pretty much the same before i fell pregnant, although i never ate so many fruits before.

  2. KaelinRae says:

    Eating avocados has been pretty easy. Not only have they been on sale the last three weeks, but they are also one of my favorite foods. I will have to give kale I try…though I’m not quite sure what kind of meal it would go with.


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