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Pregnancy Tips - Super Foods and Nutrition for A Feel-Good Pregnancy

pregnancy diet tips

You can find all kinds of pregnancy tips from how to sleep to what to eat. We’re here to name some of the top super foods for you to consume while you’re pregnant. We’ll also explain how the nutrients in them contribute to a feel-good pregnancy. 

Clean Water 

Pregnant women aren’t eating for two, but they are drinking for two. The volume of blood in your system increases by up to 50%. This means your kidneys are working overtime purifying that much blood. You can lighten the load by cutting back on soda, coffee and alcohol and drinking more water. Increasing your water consumption will have the side benefit of reducing bloating. Yes, drinking more water will mean your ankles won’t swell so much.

Why do we say clean water? Because alkali water has no real health benefits, and electrolyte water isn’t beneficial when you’re pregnant. Lay off the soda, because it isn’t good for you. We’d advise against carbonated water, since it can contribute to indigestion. 

Salmon 

Salmon is a very healthy source of protein. It delivers essential fatty acids like omega-3 required to build healthy neurons.

There are several concerns when pregnant women eat salmon. One potential concern is regarding heavy metals. This isn’t an issue with sustainably raised farmed salmon. It also isn’t an issue if you eat wild salmon. Another concern is bacteria and parasites. The solution to this problem is thoroughly cook salmon. The internal temp of salmon needs to reach 145 degrees Fahrenheit. You’ll know it hits this point when it is no longer translucent, though it should remain pink. It will begin to flake easily but won’t dry out. 

Leafy Greens 

Your growing child needs folate and various other vitamins. You can get them from vitamins, or you can get them from your diet. We’d recommend leafy greens like spinach, kale and Swiss chard. Not only will you absorb more nutrients from the food, but they’re rich in fiber. That helps you naturally alleviate constipation. Furthermore, you’ll absorb more iron if you’re eating them along with brown rice and whole wheat pasta. 

Bananas 

Bananas are one of the best sources of potassium around. They are also easy on the stomach. They’re convenient, too, whether you eat it raw or mix it into smoothies or cereal. Plus they’ll help alleviate cramps.  Aim for fresh bananas over dried, since pregnant women are already prone to dehydration. 

Cheese 

Cheese gets points for being a vegetarian source of protein and calcium. The cheese making process tends to break down the lactose, so it is safe to eat even if you have trouble drinking milk. We’d recommend harder cheeses like cheddar and mozzarella over soft cheeses, and pregnant women should never eat mold-ripened cheeses. 

Yogurt 

Yogurt contains a lot of calcium and protein. It goes one step further than cheese by delivering a healthy dose of probiotics. This can help restore healthy gut bacteria if you have morning sickness. The best yogurts for pregnant women don’t have added sugar, though you can make it sweeter by adding fruit to it.