Pregnancy is an incredible journey that brings excitement, changes, and a heightenedawareness of health and nutrition. Susan Anderson the owner of the Healthy PA is Physician Assistant and Nutritional Coach. For this resource I went straight to her expertise to get you a list of the best foods to eat during pregnancy, how to manage cravings, and which nutritional choices can best support both mom and baby.
In this article Susan will walk us through, the best foods to eat during pregnancy, how to balance your diet, and answer some of the most common nutrition-related questions expectant mothers have.
Please note that none of the information provided is considered medical advice—always consult with your doctor regarding your specific health needs.
What are the best foods to eat during pregnancy?
In general, the best foods to eat during pregnancy are nutrient-dense.
The best foods to eat during pregnancy include:
- Fruits and vegetables
- Whole grains
- Legumes
- Lean proteins (including fish, poultry, and lean meats)
- Healthy fats (nuts, seeds, and unsaturated oils)
A high-fiber diet can help prevent constipation, manage gestational weight gain, and reduce the risk of glucose intolerance and pre-eclampsia. The American diet is typically low in fiber. Increasing fiber has so many additional benefits such as increased mood and immunity. Increase fiber SLOWLY to mitigate bloating.
The US Department of Health and the Department of Agriculture recommend adding seafood, vegetables, fruits, legumes, whole grains, low-fat or nonfat dairy, lean meat and poultry, nuts, and unsaturated vegetable oils into the diet. These foods help to meet the increased nutritional needs during pregnancy, including iron, folate, choline, and vitamins D and E, which are particularly important!
Why do I crave certain foods during pregnancy?
Food cravings are influenced by a combination of factors- physiologic, hormonal, and psychosocial factors. Fluctuations in estrogen and progesterone can alter taste and smell perceptions which can lead to certain cravings or aversions.
Make it a goal to eat what you are able to and try your best to eat those nutrient dense foods!
Can I drink herbal teas and which ones can be particularly helpful?
1. Ginger tea: Ginger can be effective in relieving that dreaded nausea and vomiting during pregnancy.
2. Peppermint tea: Peppermint is commonly used to alleviate digestive issues such as nausea and bloating. This one was most helpful in my pregnancies!
3. Chamomile tea: Chamomile is often used for its calming effects and to aid sleep.
4. Raspberry leaf tea: Often used in the later stages of pregnancy to tone the uterus and facilitate labor. It is generally considered safe when used in the third trimester.
It’s important to keep in mind that not all teas are considered safe during pregnancy so ask your OB about any other particular options.
Susan Anderson, PA-C, combines her expertise as a Physician Assistant and Nutritional Coach to help women make informed, evidence-based choices for their health and weight loss. Through her platform, The Healthy PA, she shares valuable insights on nutrition, wellness, and overall health to support women on their health journey. To learn more from Susan and stay up to date with her expert tips, be sure to follow her on social media and visit her website.
https://www.facebook.com/people/The-Healthy-PA/61560374019328/
https://www.instagram.com/susanthehealthypa/
As you prepare to welcome your little one, don’t forget to capture those precious first moments! I would love to help you preserve the beauty of your newborn’s earliest days with a personalized photography session. Book your newborn session with me today to create timeless memories you’ll cherish forever!