These days we hear about superfoods for this and that. There is one group of superfoods you shouldn’t ignore though, and those are designated for expectant moms. Eating for two doesn’t mean packing on the pounds, but it does mean eating those foods with the proper nutrients for both you and the healthy development of your new baby.

Top 10 Superfoods for Expectant Moms

While there are far more than 10 superfoods that are excellent for expectant moms, here are are top choices that should get you started.

01. All leafy greens, including broccoli

The darker the better for this superfood, because darker means more nutrients and vitamins. Spinach, kale, turnip greens, and Swiss chard are all rich in fiber, folate, and antioxidants. Broccoli is especially rich in Vitamin C, and helps you to absorb iron exceptionally well when eaten with brown rice or whole wheat pasta. These foods are better cooked than raw since you will consume more if cooked. They also help with constipation, reduce the risk of low birth weight, and aid in digestion.

02. Eggs

Eggs remain an excellent source of protein. Make omelets with veggies and cheese for a simple dinner during pregnancy. If their smell is difficult to take while cooking, make them hard boiled. Then you can eat them as a snack, quick and easy breakfast, or chopped up in salads. Did you know that they help build a strong spinal cord and support your child’s memory?

03. Bananas

Bananas are an inexpensive way to get your potassium for added energy. Plus they are easy on an expectant mother’s stomach and taste delicious! In addition, they are quite portable so you can take them anywhere. Also, bananas help prevent muscle cramps, and are easily added to cereals, yogurt, or a variety of different smoothies.

04. Sweet potatoes

Sweet potatoes are another excellent superfood for expectant moms as they contain Vitamin A plus loads of fiber and complex carbohydrates. No matter how you prepare them, they will keep you satisfied to prevent overeating, balance your blood sugar level, and improve digestive health.

05. Yogurt and dairy products

One cup of plain yogurt makes up 30% of your daily calcium requirement while pregnant. It contains probiotics and good bacteria for your gut. The Greek varieties contain even more protein, so choose that over the type with added sugars. Sweeten your yogurt instead with berries and/or cinnamon. Dairy products in general contain protein, Vitamin B, and phosphorus, all of which are needed by expectant mothers and their growing babies.

06. Lean meats

Lean beef, pork, and chicken are all rich sources of protein, iron, and Vitamin B. The iron will help prevent anemia and fatigue while protecting against premature birth and low birth weight.

07. Avocados

Avocados have even more potassium than bananas. They also contain lots of good stuff for you and your baby, namely Vitamin B, K, C, E, and extra fiber. Full of healthy monounsaturated fatty acids, this fruit benefit the skin and tissue of your growing baby. Slice some into salads of leafy greens or make a batch of guacamole.

08. Legumes

Chickpeas, lentils, peas, soybeans, and black beans are all super sources of fiber to ward off constipation. One cup of cooked lentils equals one half of your daily folate requirement. And these plant-based foods are a great source of iron that is especially important during the first trimester. Looking for a companion for rice dishes and salads, then legumes is a good choice.

09. Salmon

Loaded with omega 3 fatty acids, expectant mothers should consume 8 to 12 ounces per week. This fish contains nutrients like Vitamin D, which helps to enhance brain and retina development. Wild salmon is recommended over farm raised.

10. Berries

Berries provide water, healthy carbohydrates, few calories, Vitamin C, fiber, and antioxidants. Perfect snacks and great additives to oatmeal or a salad, berries keep you hydrated while remaining low in calories so you don’t have to worry about eating lots of them.

Conclusion

Who says you can’t enjoy great food when you are an expectant mother? Contact Riverwalk OBGYN at (210) 402-6022 for more superfood ideas for expectant moms to help sustain both you and baby throughout your pregnancy.

You may also enjoy reading: Myths About Endometriosis: Separating Fact From Fiction