Top 5 Nutrient Rich Foods for a Healthy Pregnancy
“You’re eating for two!” is probably one of the most commonly repeated phrases to every pregnant woman out there. Tell us we’re wrong! I know I sure heard it when I was pregnant with our daughter. And while that is true, it’s not simply about how much you eat, mama, it’s more importantly about what you eat. The nutritional demands on a mother’s body during pregnancy are increased significantly to support fetal development, maternal health, and preparation for postpartum recovery and nursing.
Now is not the time to cash in on all of your fast food cravings. While there are certainly times for indulgence, pregnancy is a time to nourish your body with the most nutrient-dense foods possible to support a healthy pregnancy for you, and your growing baby! In this article, we’re sharing Michael’s top 5 nutrient-packed foods for a healthy pregnancy. He’s a Le Cordon Bleu culinary trained chef, and a functional nutritionist. You’re in for a real treat!
And you better believe that protein is the star of this list with foods like beef liver, salmon and fatty fish, eggs, seaweed and beef stew. Keep reading for more!
Beef Liver
Beef liver is a true nutritional powerhouse, for you and your baby, mama! If ingesting the liver of a cow sounds unappetizing, don’t worry, we’re going to share some ways to tastefully prepare this nutrient-packed organ protein, or how to sneak it into other meals without noticing. This really is one you don’t want to skip!
Key nutrients for Pregnancy
Vitamin A: Beef liver is full of key nutrients for pregnancy, including vitamin A (in its most bioavailable form, retinol). You might know that vitamin A is often touted for being essential for eye health and declining vision as you age. And while that is true, this fat-soluble vitamin is also crucial for supporting fetal growth, immune function and maternal tissue repair during pregnancy.
Iron (heme): This is another key nutrient for pregnancy because it helps prevent anemia and supports oxygen transport to all of your organs and tissues, including your growing baby. Iron deficiency is common during pregnancy because your blood volume increases by nearly 50%. This increase in blood volume peaks around 34-36 weeks and requires your body to make more iron and hemoglobin for your body, baby and placenta. Anemia is often common in pregnancy if the mother cannot keep up her iron intake, and being anemic can lead to higher risks in birth, which is why this marker is so closely monitored.
Vitamin B12: Think of this as the energizer bunny vitamin! Vitamin B12 is essential for neurological development and maternal energy throughout pregnancy. Just a 3 ounce serving of braised beef liver contains 60 mcg of vitamin B12 —- that’s 2,500% of your pre-pregnancy daily value. But you get the idea, that’s a lot!
Folate: Folate (or vitamin B9) is important for healthy cell growth and function. This vitamin is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine such as neural tube defects.
How to Incorporate
We will admit it. Beef liver can have a pretty strong and distinct taste. Some people love it. Others, not so much. The easiest way to get the benefits of this nutrient-packed organ is to add it into other things so that the taste blends in. We suggest blending small amounts (1-2 oz) into ground beef for meatballs (did somebody say spaghetti?!) or burgers. You could also look for a pre-made ground beef blend that includes beef liver among other organs like heart and kidney or spleen.
Beef liver pate
Another great option is to add grated or chopped up beef liver to soups or stews, which is so easy to do if you’re pregnant during the winter months!
A third option is to make a homemade beef liver pate for a spreadable snack with some veggies or on some gluten free sourdough bread. . . yum!
Salmon (or Other Fatty Fish)
We love salmon in this house, even the kids! And for good reason. Not only is this fatty fish tasty, but it’s packed full of essential nutrients that are important for pregnancy (and in general). Other fatty fish high in healthy fats, vitamins and minerals are cod livers, mackerel, herring and sardines. And if you can, opt for wild caught over farmed to give your body the healthiest, most nutrient dense salmon you can!
Key Nutrients for Pregnancy
DHA and EPA: These omega-3 fatty acids are critical for fetal brain and eye development. EPA supports the heart, immune system, and inflammatory response. DHA supports the brain, eyes, and central nervous system — all very important for pregnant and nursing women.
Vitamin D: The sunshine vitamin! In pregnancy, vitamin D is essential to support bone and teeth health as well as immune function for both mom and baby. Vitamin D is also important for healthy eyes and skin. Low vitamin D levels can occur in pregnancy especially in the winter months when we are exposed to less direct sunlight. That’s why it’s important to make sure we are getting enough through our diet.
Protein: We cannot overemphasize the importance of protein during pregnancy. Your body needs protein to build fetal tissues and support maternal muscle health. Protein helps breast and uterine tissue to grow during pregnancy, and also plays a role in your increasing blood supply.
How to Incorporate
We love grilled or baked salmon served with roasted or steamed veggies and rice. Drizzle with a little bit of coconut aminos and you have a Rutherford family favorite meal! It’s also incredibly quick and easy to put together.
Another way to enjoy salmon would be to add canned salmon to salads (a great summer option!), or make salmon patties.
Lastly, you can also include smoked salmon on whole grain, sourdough or gluten free toast. We love SuperFree Bakehouse over here! But also nothing beats a homemade loaf of sourdough.
Please note that during pregnancy, it’s especially important to stick to low-mercury fish like the ones we listed earlier, and aim for 2-3 servings per week. We like to recommend brands like SafeCatch or Wild Planet, which specifically test for low mercury levels.
Eggs
We are an egg loving family. And I have to admit that I really struggled to enjoy eggs during my 1st trimester. I was downright disgusted by them and worried I’d never be able to eat them again. Thankfully that passed and I was back to my regular egg eating schedule.
Eggs are another incredibly nutrient dense food full of crucial vitamins, minerals, protein and healthy fats for pregnancy. And there are so many different (and yummy) ways to prepare and enjoy them!
Key Nutrients for Pregnancy
Choline: Choline is a micronutrient that’s important for so many things ranging from supporting liver function, normal brain development and nerve function to maintaining a healthy metabolism and energy levels. In pregnancy, it’s vital for brain development and similar to folate, reducing the risk of neural tube defects. Naturally high sources of choline can be found in eggs, meat (and yes, beef liver) and fish.
Protein: Surprise! We’re talking about protein again, which supports fetal growth and maternal tissue repair during pregnancy. Protein is an essential building block in your body, and in addition to providing you with a plentiful amount of vitamins and minerals, it also keeps you fuller for longer, providing lasting energy for you and your growing baby!
Selenium and B vitamins: Selenium (a trace mineral) and B vitamins are important in pregnancy to aid in energy production and overall cellular health for mama and baby. Selenium supports child growth, proper neuronal development and maternal thyroid function, and B vitamins are crucial for baby's brain, nervous system, and skin development.
How to Incorporate
Truly, eggs are so versatile, there are many ways to prepare them so take your pick! They also make for a very easy, quick and nutrient-filled breakfast or snack. Enjoy your eggs fried or scrambled with some quality breakfast meat like pastured bacon or sausage, or opt for a scramble or omelette to work in some nutrient-dense veggies like mushrooms, spinach, onions, and so on. We love using the Siete tortilla wraps to make mini breakfast egg “burrito” wraps with avocado, cheese, bacon, salsa, and if we have it, fresh herbs like cilantro).
Having some hard boiled eggs on hand for a quick and easy snack was also a very big game changer for me during pregnancy, and I highly recommend that.
If you really want to get fancy you could do gluten-free eggs benedict, deviled eggs, egg salad or make a frittata or quiche. EIther way, eggs are a pregnancy staple food!
Seaweeds
If you’re a sushi lover, you’ve probably eaten nori, which is a type of seaweed. Other types include dulse, kombu, wakame, sea moss, kelp and spirulina.
Seaweed is an incredibly nutrient packed food with so many health benefits ranging from stabilized blood sugar and better digestion to improved thyroid health and lower cholesterol levels.
Key Nutrients for Pregnancy
Iodine: This nutrient is essential for thyroid health and fetal brain development. Iodine is important for regulating metabolism, muscle function, heart rate, body temperature and digestion, and healthy thyroid function during pregnancy is key!
Trace Minerals (zinc, magnesium, selenium): During pregnancy your body requires an increase in key minerals like these. It’s easy to become depleted of minerals which is why eating mineral rich foods and consuming healthy forms of electrolytes is essential. Combined, these trace minerals support overall maternal and fetal health. Magnesium is especially important for reducing leg cramping and spasms during pregnancy and for promoting relaxation.
Folate: We talked about this one earlier to help prevent neural tube defects. Getting as many food sources of folate as possible is important for cell division and fetal growth during pregnancy!
How to Incorporate
This one is pretty easy! We keep seaweed flakes on hand (dulse or nori usually) to sprinkle in our soups and salads, or when we do Asian stir fry’s! It adds a nice flavor and a boost of nutrients for your body! You can also sprinkle kelp/spirulina powder into your smoothies or over roasted veggies. Yum!
Our stash of seaweed and pregnancy-safe fish!
You can also treat yourself to some sushi, mama. I did have raw sushi during my pregnancy but you could opt for cooked or veggie only if that makes you feel more comfortable. Or, consider a fun dinner date idea to make your own sushi or wraps with your hubby at home!
Homemade Beef Stew
Okay so this one is more of a meal than one particular food, but we have good reason! Beef stew is full of all your essentials: macronutrients (protein, carbohydrates & fats), collagen & gelatin, vitamins and minerals, and so much more!
You really want to slow cook your bones. If you need a recipe or suggestions for how to do this, it’s super easy. We like this article here that explains how to slow roast your own bones. You can also buy quality bone broth at the store, we like Kettle & Fire!
Key Nutrients for Pregnancy
Iron and Zinc: These important nutrients boost immunity for mama and support fetal growth. We’ve already talked about the importance of iron in pregnancy (red meat is your most bioavailable source), and zinc is key for keeping mom healthy and supporting baby’s cellular development.
Collagen and Gelatin (from slow-cooked bones): Collagen is the most abundant protein in our bodies! It’s most known for its benefits for overall skin health and elasticity, but it’s also wonderful for healing our gut and supporting joint health. Collagen is like the glue that holds us together! It’s in our muscles, bones, skin, blood vessels, tendons and the digestive system, and it’s so important for the structural health of your growing body and belly, mama! You can get extra collagen into your diet from bone broth, collagen peptides or bone broth protein powder from Ancient Nutrition.
Vegetables (like carrots, potatoes, and leafy greens): Adding a wide variety of vegetables to your diet provides a range of vitamins, minerals and fiber that your rapidly changing body needs to support you and your baby’s growth!
How to Incorporate
Soups and stews are the perfect pregnancy and postpartum meals because it’s so easy to make a large batch for easy, nutrient-packed meals throughout the week. You can even freeze any leftovers as needed!
Beef stew was a pregnancy & postpartum staple meal for me!
And what’s even better is that if you do have leftovers, you can use those as a base for more soups or casseroles.
Not to mention, making a beef stew would be a great way to add in that grated beef liver and get a one-two nutrient packed pregnancy punch!
This is also a great nutrient dense meal for after baby comes. We had a steady stream of soups and stews cooking during my postpartum recovery, compliments of my Le Cordon Bleu trained husband! If this might be a challenge for your family, consider getting signed up for a meal train through your church or local friends group, and ask a few of them to make you a delicious beef stew recipe.
Conclusion
The bottom line here is that pregnancy nutrition matters, mama! Not just for you, but also for your baby. The macro and micronutrient demands to grow another human life are high — and for good reason. Your body is working hard and it needs the right fuel to do that! Don’t skip out on these foods (but also, it’s okay to leave room for indulgance!). It doesn’t have to look pretty or be this huge intricate meal. It’s so easy to buy frozen salmon filets and then bake them in the oven with a quick side of veggies and rice, or throw a bunch of veggies, herbs, broth and beef into your slow cooker.
You can do this!
No matter what your budget or time constraints, believe that you can eat delicious and nutritious foods to support your body throughout your pregnancy, and your postpartum. And your body and baby will be so much better for it.
