Top 10 Foods to Eat During Pregnancy


Pregnancy is a beautiful time in a woman’s life, it’s exhilarating, empowering, and bond-promoting.  It is, however, also a nerve-wracking time that is filled with questions and doubts.  Oftentimes, women don’t know what the best thing for the baby is, so they spend hours listening to friends and family members- who often say that it’s okay to “eat for two”.  This old saying is inaccurate and can lead to unhealthy weight gain in the mother, gestational diabetes, and high blood pressure.  It is more important for a pregnant woman to eat smart rather than eat a lot- on average, pregnant women need to eat only about 300 calories more a day (that’s a greek yogurt and a whole grain english muffin).

Samir Becic and his Health Fitness Revolution team wants to celebrate pregnant everywhere and bring you the Top 10 Foods to Eat During Pregnancy:

  • Eggs:  Eggs are packed with over 12 vitamins and minerals and also contain quality protein, which is important to both the baby and the mother during pregnancy.  Eggs are also rich in choline, which promotes overall growth and brain health in the baby, while also preventing neural tube defects.

  • Salmon:  Salmon is a great fish to eat during pregnancy, because unlike mackerel, swordfish, and tilefish, it contains very low amounts of methyl mercury, which is a compound that can be hazardous to the baby’s development.  Salmon is packed with Omega-3s for baby’s brain health and also a good source of protein.
  • Beans: Beans come in a variety of forms, black beans, chickpeas, pinto beans… and are a great source of protein and fiber.  During pregnancy, fiber is important in relieving the natural process of slowing intestinal tracts, constipation and hemorrhoids. Beans also contain many good nutrients for the baby such as iron, calcium, zinc, and folate.
  • Sweet Potatoes: a great source of Vitamin A, folate, fiber, and Vitamin C.  Sweet Potatoes also have a low glycemic index, meaning that they don’t surge blood sugar levels when consumed.
  • Walnuts:  the best plant-based source of Omega-3s for baby’s brain development.  Can be eaten as a quick snack on the go.
  • Greek Yogurt: contains twice the protein of regular yogurt and a great source of calcium.  Calcium is important because if not  enough is taken in during pregnancy, the limited amount goes to the baby and can make the mother’s bones and teeth brittle.
  • Dark Green, Leafy Vegetables: Packed with vitamins A, K, C, folate, and known to promote good eye health.
  • Quinoa:  The grain with the highest amounts of Iron, which is healthy for both baby and mom.
  • Colorful Fruits and Vegetables:  The more colorful, the nutrients are within the fruit and veggie. So pack your plate with nutrients and vitamins every meal.
  • Whole Grains: important in pregnancy because they’re high in fiber and nutrients, including vitamin E, selenium, and phytonutrients, which are plant compounds that protect cells.


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