Every day you’re pregnant, eating is just never the same. No matter what trimester you’re in, but especially the first one, it can be quite difficult to eat the proper foods you know you should be eating.
One day you’re starving constantly, but yet you have NO appetite whatsoever and you force yourself to eat only things that you know won’t make you vomit. Other days you can’t get enough food and EVERYTHING sounds good…except those veggies you know you should be eating. Having a list of foods to eat during pregnancy is helpful for those days when it can be hard to find something to eat.
Whether you’re taking your multi-vitamin or not (but you SHOULD absolutely be taking one!), eating the right kinds of foods has a direct effect upon your baby’s health, let alone your own well-being.
List Of Foods To Eat During Pregnancy
The American Journal Of Obstetrics And Gynecology in 2001 with the University of North Carolina showed that iron is the one nutrient that most pregnant women aren’t getting enough of. A simple search will tell you that a lack of iron in children, especially when they’re still inside you developing, will lead to developmental delays and possible learning disabilities in the future because of the brain’s need for sufficient levels of iron.
Iron is the one thing that my doctor recommended I take through my first pregnancy because my red blood cell count was just under desired levels. I also upped my intake of iron-rich foods.
Here are some foods that contain good levels of iron:
- red meat
- beans
- dark greens like spinach
- fortified cereals (most are)
But it’s more than just iron. It’s also your protein. I know you’ve had many days where you seemed to just drag all day because you never felt fully nourished. Or nothing seemed to fully satisfy your body, no matter what you ate. Did you have good levels of protein throughout the day, especially first thing in the morning?
I find that if I don’t have eggs in the morning when pregnant, the rest of my day is just awful because I didn’t start with enough to last me and also replace all the energy lost through the night. Dr. Bradley says to shoot for 100 grams of protein DAILY. I know that’s a high number, and I never reached it very often. But I sure felt a heck of a lot better.
Here are some foods that contain good levels of protein:
- lean meats
- fish (mainly salmon, tuna and halibut)
- tofu
- beans (mainly kidney, white and black)
- dairy products (see how this helps with pain relief)
- eggs
- seeds and nuts (peanuts, almonds, sunflower)
- see all these foods and tips in this post here
The hardest part about all of this is that eggs and meats are the main foods that become difficult to eat when pregnant. Some days I have to force myself to eat them when pregnant because I literally have NO desire to partake. Even just the smell can be awful, I know.
I’m not suggesting that you force feed yourself all these things even when they make you sick to your stomach, or worse, vomit. Do what you can to get through that first trimester, or past those bad days. And when you’re able to, dish up that healthy serving of chicken or salmon. Your body will thank you later.
Other Foods That Are Excellent
When you’re sure to include the following in a regular basis, you will be getting all of the nutrients you needs to have a healthy pregnancy for you and baby.
- whole grain breads, tortillas
- oatmeal, granola
- citrus fruits, all vegetables
- healthy oils, avacados
- baked potatoes
This video with Dr. Alan Green summarizes good foods and also foods to avoid. (There’s a link at the bottom of this post where you can learn more about things to avoid too.)
Don’t Forget WATER
Your baby is swimming in it. If you don’t have enough, your baby won’t have enough either. The amniotic fluid surrounding your baby is replaced hourly. If there’s not enough of it, you’re baby will start becoming surrounded by it’s own waste.
Ever wonder why some women swell up so much during pregnancy? One reason is because they aren’t drinking enough water. When you aren’t getting enough, you’re body actually starts to store it because it fears it won’t have what it needs.
Dehydration also leads to early labor contractions-NOT desirable especially when you’re not full term. So drink your water! Your blood volume has doubled by the time you’re eight months pregnant, and it’s 90% water, give or take. You don’t want to have complications simply because you’re not drinking enough water. (Learn about one possibility here.)
How to know if you’re getting enough? When you pee, what color is your urine? If it’s a light yellow, you’re drinking enough. Anything darker means you need more water. Yes, you’ll be heading to the bathroom even more so, but it’s worth it.
Need More Help?
If you haven’t already, subscribe to the mailing list for My Natural Baby Birth and you’ll receive a download of my eBook Your Pregnancy Diet Plan. I have 9 months of meal options charted out for you so that you don’t have to worry about if you’re eating the right things. You can use the sidebar widget or the box in the footer.
As always, let me know how you’re feeling! I know it’s HARD to eat right through pregnancy. But you will feel BETTER, have MORE energy, and know that your baby is healthy too.
Get Guaranteed Help With A Miracle Pregnancy Bundle
As always, drop me a note if you have questions. I’m here!
Once again, I won’t be expecting any time soon… But I’ll pass the information along to my partner! You always provide great information and insight on important topics to discuss. For that, I thank you!
Thanks Matthew! I appreciate all of your shares and comments.
As a vegetarian, this is news to me. I knew that folic acid among other nutrients was one that had to be considered when pregnant, but I never thought of plain old protein requirements going up! Obviously vegans and vegetarians will have to put in a bit more meal planning if planning on falling pregnant - thanks for bringing this to my attention!
The main reason is because most pregnant women experience hypoglycemia during pregnancy. I unfortunately get to deal with it on a regular basis. But when one’s blood sugar is low on a regular basis, or drops quite easily because of feeding a baby inside, increased protein in the diet is actually a better solution long term than just downing orange juice quickly and consistently. Yes, it certainly helps get over that drop, but protein prevents the blood sugar drops more effectively from having to digest longer than just simple sugars. Hope that helps, Jolie. Thanks for your comment!
Everyone pregnant should read this!
I had no idea a pregnant woman should eat so much protein. But I can remember making sure I had extra protein when I was pregnant. It seemed logical to me to have extra protein when pregnant - especially since I’m a vegeterian and I usually keep an eye on this anyway.
Marie
I’m no vegetarian, but I try to limit my red meat consumption and have at least one vegetarian meal per day. When I’m pregnant I always eat those Clif Bars Builder Bars because they have 20 grams of protein in them and it’s with all soy protein, low sugar too. Excellent, thanks Marie!
You’ve really done a great job with this article. I showed it to my girlfriend (which is currently in her 3rd month) and she loved it. Thanks for the great info! Keep up the good work!
Thanks Tommy. That’s exciting for you and your gal. I appreciate you sharing. Let her know that I’m here for anything she needs help with. Thanks!
Many people already don’t drink enough water, so it’s good you pointed out how to know whether or not you’re drinking enough water.
Absolutely, Martina. And I don’t like the figures people read about needing ‘8 glasses per day’ or ‘so many ounces per pound you weigh.’ It just gets confusing and people don’t want to track those things. So that’s why I prefer the visual method of when you use the restroom. Thanks for your comment!
Sarah,
While I am not a mom nor will I ever be, I do wish to commend you on helping perspective moms understand the True Value of Good, Healthful and Nourishing Foods.
The baby inside consumes “Everything” mom does so the healthier the better.
What a well written and helpful post, keep up the great job, my best,
Gary
I appreciate your sentiments, Gary. Feel free to share with loved ones; we all know someone who is pregnant. Thanks for your comment!
Some very good advice there! I know more now thanks to this article.
Be sure to put it to good use. Do you have any other questions I can help you with? Be sure to visit What Foods You Shouldn’t Be Eating so you get the entire picture. Thanks, Mel!
Hi Sarah,
I forwarded your site’s address to my niece who is pregnant with her second child now. I know she will be able to get some pretty good tips from here!
Kind regards,
Martine
Thanks Martine. I appreciate all the help and shares. Have a nice day!
Very interesting stuff, I remember my wife had a massive craving for red meat when she was pregnant, so she didnt go to far wrong from what you have said. Great post
I would (and still do!) crave salty stuff, like potato chips and Mexican food. I had to restrain myself some from the chip aisle at the grocery store. Thanks for your comment, Jason.
This is great, informative info on what should be in a pregnant woman’s diet, even for a person who isn’t pregnant.
Thank you, Angela. Feel free to share and let me know if you have any questions.
You write such good articles I’m back again for another visit! I don’t know if pregnant daughter has a list of foods to eat during pregnancy so I’ll pass this info on, need her to keep healthy.
It’s always nice to hear from you Kathy. Absolutely make sure she’s not eating something that could be harmful as well. Send her this post HERE. Thanks, Kathy!
I think it is easy to not eat as healthy as possible when you’re pregnant, especially when you aren’t feeling great and food doesn’t look so good. I had one pregnancy that was like yours, in that I had to have eggs every morning.
If I didn’t have my eggs, it wasn’t a good day! Pregnancy does funny things. Great, informative article!
It’s SO easy to just eat junk when pregnant. My vice when pregnant is potato chips. I could down an entire bag so fast! The hard part about it is our bodies are working so much that we seem to be able to digest even unhealthy foods a lot easier and we don’t feel the backlash as much.
Even when I’m not pregnant, I have to avoid dairy because it just does NOT process well through me. But when I’m pregnant, I can eat cheese a considerable amount and I don’t feel any backlash from it. Makes me glad actually, to be able to enjoy it at times.
But you’re right Michelle. There are funny things going on inside of us even more so when pregnant. Thanks for your comment!
This is very valuable information. I will be sure to pass it on to my daughter in law who is expecting.
That would be great Wendy! Let her know that I’m here to help her with anything she needs.