Top 10 Foods to Eat for a Healthy Pregnancy Journey
Your Fertility and Pregnancy journey is a transformative and exciting time in a woman's life. It is filled with preparation and anticipation. It's also a period where you need to make sure you are getting proper nutrition so that the health of both you and the baby is looked after. A well-balanced diet packed with essential nutrients can make a huge difference in supporting a healthy fertility and pregnancy journey.
Let's have a look at some of the foods that you should prioritize during your fertility and pregnancy journeys, along with some practical tips on how to include them in your diet.
Leafy Green Vegetables
Leafy greens like kale, spinach, and swiss chard are nutritional powerhouses during pregnancy. They are rich in folate and vitamin D, which are crucial for fetal development, especially in the early weeks of pregnancy. This helps prevent neural tube defects and supports healthy cell growth.
Leafy greens are also high in the powerful antioxidant, Glutathione. This can be helpful with improving egg and sperm quality if you’re trying to become pregnant, while also helping to reduce free radical damage to cells during pregnancy.
If you are struggling to include leafy greens in your diet, consider adding them to smoothies, salads, or sauté them as a side dish. You can sneak finely chopped greens as part of a garnish for many dishes too. Adding lemon juice can also improve iron absorption, especially for those who are vegetarian and vegan that may not be getting more easily absorbable iron from animal products.
Eggs
Eggs are a brilliant source of high-quality protein and choline, a nutrient that is essential for spinal cord and brain development. Choline also plays a role in reducing the risk of birth defects, improve immune system function and may enhance nutrient delivery to the fetus as well.
During your fertility journey, vitamins B12, D and CoQ10, also found in eggs, can be helpful, in addition to this easy source of protein helping to balance blood sugar levels too when eaten in sufficient quantities or paired with an additional protein source.
Incorporate eggs into omelets, have them at breakfast with a variety of vegetables, or just snack on them as boiled eggs. I also really like making baked egg muffins as part of meal prepped breakfast or easy protein rich snack.
Fatty Fish
Fatty fish such as sardines or salmon are rich in omega-3 fatty acids. These essential fatty acids reduce inflammation in the body, especially when taken regularly. Two of the most commonly known omega-3’s are called EPA and DHA, which are essential for the mother’s body as well as the baby's brain and eye development. Omega-3’s may also help reduce the risk of preterm birth.
Try to have two servings of low-mercury fish every week, such as adding sardines to salads, making fish tacos, or grilling some salmon like in my Super Simple Salmon Supper.
Many prenatal supplements contain omega-3’s or you can opt for an additional high quality supplement if your prenatal does not contain this.
Greek Yogurt
Greek yogurt is full of protein and calcium, both of which are important for the development of your baby's teeth, bones, and muscles. It also contains probiotics, which can help maintain gut health before and during your pregnancy.
Full fat dairy has been shown to be helpful for ovulatory function particularly regular ovulation during the menstrual cycle. It has also been connected with increased fertility and helps you to feel fuller for longer as well.
Add Greek yogurt with a drizzle of honey to some fresh fruit for a nice nutritious breakfast or snack. You can also make Greek yogurt freezer bark by spreading a thick layer of yogurt on a parchment lined oven tray, topping with chopped nuts and small pieces of fruit. Freeze till set then break up with your hands to enjoy. You can keep this in the freezer in an airtight container or freezer bag.
Sweet Potatoes
Sweet potatoes are a rich source of beta-carotene, which the body turns into vitamin A. It's a nutrient that helps support cell and tissue growth in the baby, while also being shown to help with regulating ovulatory function and hormone balance.
In addition, increased complex carbohydrate intake, as well as the specific vitamin and mineral content of sweet potatoes, has been shown to help with increasing the hormone Progesterone, which helps the body hold onto pregnancy in the first 8-12 weeks of pregnancy.
Roast some sweet potatoes for a nice side dish or mash them together as a healthier option to traditional mashed potatoes. You can even eat roasted whole sweet potatoes topped with greek yogurt, a drizzle of nut butter and cinnamon, as a sweet treat
Berries
Berries like strawberries, blueberries, and raspberries are all filled with antioxidants, fiber, and vitamins. They help reduce oxidative stress and support the immune system before and during pregnancy.
Acai berries have been studied due to its high antioxidant content and potential benefit to improving IVF outcomes. It also contains both omega-3’s and omega-6’s, which can help to regulate hormone balance and improve reproductive health.
Try adding berries to your smoothies, yogurt, oatmeal, or cereal, or just enjoy them as a refreshing snack. In the cooler months, I like to make a simple berry crumble by tossing berries in an ovenproof dish. The crumble mixture is a blend of oats, chopped nuts, a pinch of salt and ground cinnamon, then adding in a tablespoon or two of melted butter or coconut oil till it forms a loose sandy consistency. Top the berries with this mixture then bake at 350 deg F till the topping is golden brown. Serve warm.
Whole Grains
Whole grains such as brown rice and oats provide you with essential nutrients like iron, B vitamins, and fiber. These slow release carbohydrates can be fantastic additions to your fertility diet, since they can help ensure the body has sufficient energy to produce hormones, particularly progesterone, at the needed levels to maintain pregnancy.
Whole grains can also help maintain your energy levels and prevent constipation, which are both common pregnancy concerns. Try swapping your white bread and rice for whole-grain alternatives, and add some oats to your breakfast or snacks.
Consider other whole grains that you may not have tried before such as barley, wild rice, bulgur and couscous. I love making a couscous salad with chopped cucumber, cherry tomatoes, flat leaf parsley and chickpeas, tossed in a light dressing of equal parts lemon juice, extra virgin olive oil, with salt and pepper to taste.
Nuts and Seeds
Nuts and seeds like chia seeds, walnuts, almonds, and flax seeds are packed with healthy fats, minerals, and protein. They are a convenient way to boost your intake of magnesium, omega-3s, and zinc.
During your fertility journey, I also recommend considering seed cycling to help to regulate the menstrual cycle and hormone levels. This involves eating 1-2 tbsp per day of flax seeds and pumpkin seeds during the Menstruation and Follicular phases, then swapping seeds to 1-2 tbsp per day of sunflower seeds and sesame seeds in the Ovulatory and Luteal phases.
Think about carrying a small bag of seeds and nuts as an on-the-go snack, which is a great way to curb hunger as well as reduce the side effects of morning sickness, or sprinkle them into your salads and yogurts. I also like to make my own roasted nuts by taking a mixture of raw, unsalted nuts, tossing them in a gently whipped egg white with herbs and spices added such as chopped rosemary, oregano and a little garlic powder. Roast at 400 deg F for about 15 mins or till fragrant and golden brown. Be careful not to burn the nuts and toss regularly during the roasting time.
Legumes
Legumes like lentils, black beans, and chickpeas are rich in fiber and folate. They all provide you with iron, which is important for preventing anemia during pregnancy, a common effect of pregnancy.
Legumes can be a great way to increase protein intake as you are aiming to become pregnant. This is critical for blood sugar regulation, which, when not regulated, can throw off sex hormone balance in the body, making it more challenging to become pregnant. Legumes can also be a great addition to a meal for an
Consider making some hearty soups, stews, or salads that feature these as the main ingredient, or add them to a dish containing an animal protein source, to amp up the nutritional value, such as chili, tacos or pasta.
Citrus Fruits
Citrus fruits like lemons, grapefruits, and oranges are perfect ways for you to get some vitamin C. Vitamin C can come from vegetables as well, like bell peppers, broccoli, brussel sprouts and kale. This vitamin helps with iron absorption and also supports the immune system.
Studies have shown that an increased intake in vitamin C can help with increasing Progesterone levels in the body, while also helping to regulate cortisol and adrenaline levels too. Vitamin C can even assist with improving egg quality and follicle integrity.
Start your day with a glass of orange juice as part of a balanced breakfast meal, or snack on a grapefruit in the early afternoon, paired with a handful of nuts and some greek yogurt. Consider adding a vitamin C rich veggie to each dinner meal too.
The Importance of Nutrition Before and During Pregnancy
Proper nutrition is important during fertility and at every stage of pregnancy; however, it becomes particularly vital in the early months when the baby’s development is the most rapid. For example, during the second month of pregnancy, a balanced diet helps to support critical growth and ensures that the mother has the energy and nutrients she needs to maintain her own health. Incorporating a mix of these nutrient-dense foods into your meals can help provide the minerals, vitamins, and energy that are essential for a healthy pregnancy. Each trimester will have its own unique nutritional requirements, so it's best to talk to your healthcare provider or Nutrition Expert for more personalized advice.
Tips for a Balanced Fertility and Pregnancy Diet
It may feel overwhelming to eat in a balanced way as you are trying to become pregnant or during pregnancy. Here are a few tips to make this as simple as possible while building healthy habits that can support you throughout your whole life too:
Stay hydrated: aim to drink half of your bodyweight in oz of water daily, or gradually build up to this amount. Easy ways to do this include drinking a glass of water upon waking and before and after each meal.
Plan the meals for today: I find it easier to plan out the meals for the day as opposed to the full week. This can include homemade meals as well as easy grab-and-go options that you can pick up from your local grocery store or restaurant. Having healthy snacks in your bag or car can also be helpful for when hunger strikes.
Have a Busy Day Game Plan: busy days pop up for all of us, but instead of throwing caution to the wind, come up with your busy day game plan beforehand. This can include looking at local restaurant menus and making a note of the meal(s) that you will pick that suit that way you are desiring to eat based upon your fertility and pregnancy goals.
Listen to your body: hormonal cravings or pregnancy cravings are completely normal, but you need to find a balance between indulgences and nutrient-rich foods. It’s best to work with a nutrition expert to address the reason behind your cravings plus any specific dietary needs or restrictions you may have. For example, if you have blood sugar imbalances or gestational diabetes, your diet will need to change to help manage your blood sugar levels more effectively.
Conclusion
A healthy fertility journey and pregnancy starts with a commitment to nourishing your body. By incorporating these top foods into your diet, you are giving your body the nutrients it needs to boost your fertility and pregnancy.
Remember, everything that you eat plays a role in shaping your health and your baby's development, laying the foundation for a long, healthy life.
Since everyone’s fertility and pregnancy journeys are different, you may have questions that pertain to your body specifically. My bespoke 1:1 coaching program, Women’s Fertility Journey, is designed to help improve your fertility and chances of becoming pregnant. To find out more, using the link below and let’s create a way of eating that supports you, your health and your baby’s health too:
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Hey! I’m Renata!
Your intuitive nutrition coach and fellow food lover. I’m here to help you find the foods that work best for your body, without feeling deprived or starving.
