Be sure to try these top plant-based real pregnancy foods in your diet to ensure mother and baby are getting good nutrition.
The moment you receive the good news that you’re pregnant, it seems like you’re instantly bombarded with tons of advice on what to wear, how to sleep, and what foods you should eat. It seems like everyone has an opinion on the best diet to follow, which foods to avoid, and which foods to include in your diet. With interest in plant-based diets growing, you may be naturally drawn to this healthy lifestyle approach that provides good nutrition for you and your growing baby. Thankfully, it’s entirely possible to enjoy a plant-based diet (from flexitarian to vegetarian to vegan) during pregnancy as long as you make sure to meet your body’s daily increased nutritional needs. The Academy of Nutrition and Dietetics, a leading organization for nutrition and health, states that it is entirely possible to follow a balanced plant-based diet during pregnancy and other stages of life. In fact, a healthy plant-based diet has many health benefits for both mother and child. But how do you know which real plant-based foods to put on your plate?
Most importantly, you want to make sure your diet is balanced and contains plenty of the essential nutrients and micronutrients you need to support the health of you and your baby.Start by reading this article Healthy Plant-based Pregnancy 5-Step Guide + Pregnancy Diet Tips for New Moms.and view This interview about planning a plant-based pregnancy diet Contact plant-based nutrition expert Kayli Anderson to learn more. Next, you may want to schedule a personal consultation with a registered dietitian who is familiar with plant-based eating, which is a great way to plan a personalized approach to eating that works for you.You can schedule a private consultation Our team of R&D experts is here. Also, be sure to talk to your doctor about your eating patterns and dietary supplements.
Top 10 Plant-Based Foods for Pregnancy
Your diet should include a variety of healthy plant-based foods at every meal, including:
- protein source: Beans, legumes, nuts, seeds
- whole grains: For example oatwhole wheat, Brown rice and quinoa
- Vegetables: such as kale, tomatoes, eggplant, peas, and squash
- Fruit: such as apples, oranges, bananas, berries and melons
- Healthy fats: such as nuts, seeds, olives, and avocados
Check out the 10 best real food choices for pregnancy in each category.
Roasted nuts on top of this beauty butternut squash A great source of healthy fats and protein. 1. Nuts and seeds
Nothing tastes better than a handful of walnuts, almonds, or pumpkin seeds for snacking. These foods are a great way to add extra calories, healthy fats, and protein to your diet. Mix peanuts with dried fruit for a snack, sprinkle almonds on salads, or add walnuts to oatmeal and pasta for a crunchy texture.
2. Green leafy vegetables
dark green leafy vegetables are an amazing source of vitamins and nutrients needed during pregnancy, so try to include them in your daily diet. The aforementioned kale contains vitamins A, C and K, calcium, folate and fiber.Add kale to your next salad or grain bowl, Spinach arrives soups and stewsor blend arugula into your morning smoothie.
3. Avocado
These delicious, creamy plant-based foods are a great addition to your pregnancy diet, providing plenty of fiber and healthy fats, as well as important calories to support growth and development. Avocados also contain vitamins B, C, K, folate and potassium.Try cutting one into your salad or grain bowl, join to Dip in sauce and stuff with beans.
4. Berries
Berries are truly one of nature’s most nutritious products. Is there anything better than a handful of sun-warmed fragrant blueberries or fresh strawberries? In addition to their natural sweetness, berries contain powerful antioxidant compounds that scavenge free radicals from our bodies and make us feel good.Berries can be added to almost anything, from breakfast cereal arrive food Salads, they are extremely delicious and healthy Dessert or smoothie.
5. Chickpeas
Beans are a great way to get extra fiber as well as protein, vitamins and minerals in your diet, and chickpeas are one of the most versatile legumes.They can be mixed into salad, Bake for a crunchy and delicious snack, or toss in curry dishes Some extra protein.Personally, I love making my own hummus Then add it to everything under the sun (crackers, salads, veggies, sandwiches), but there are tons of great chickpea recipes out there for you to choose!
6. Sweet potatoes
The bright orange color of sweet potatoes shows their high content of the antioxidant beta-carotene. Beta-carotene has provitamin A activity, which means it can be converted into vitamin A in the body.Sweet potatoes can be added to a variety of dishes, including soups, salads, and even veggie burger.Try roasted sweet potatoes Top it with your favorite spices like garlic and chili powder and enjoy!
7. Whole grains
By adding whole grains to your diet, you’ll get a rich source of iron, selenium, magnesium and B vitamins to help support your baby’s growth. And there are so many types of cereals that you’ll never get tired of them! Barley, brown rice, millet, and bulgur are just some of the many different varieties you can add to your next meal.try it Grain salads, sides, casseroles and soups.
8. High-moisture fruits
Staying hydrated is one of the best ways to stay healthy and happy, but remembering to drink water can be tricky. Eating fruits with high water content not only increases your water intake, but also adds some antioxidants and vitamins to your diet. watermelon, pearand peaches are just three of the many high-water options you can choose from.Try putting chopped peaches on top of oatmeal and sliced pears into oatmeal saladthen stir the melon into Smoothies.
9. Green Cauliflower
This delicious vegetable is Brassicaceae Is a great source of vitamin C and calcium, two very important nutrients consumed during pregnancy. Vitamin C increases iron absorption and is also an antioxidant, meaning it neutralizes free radicals in the body.Cut some broccoli in the morning Fried tofuthrow it into salador blend it into soup.
10. Plant-based yogurt
While it can be difficult to find a quality plant-based yogurt that’s low in added sugar and packed with nutrients, there are some premium yogurts that contain high amounts of protein, live cultures, calcium, vitamin D, and other beneficial nutrients. Plant-based yogurt can be enjoyed as a snack, breakfast with fruit, or mixed into desserts. I love how simple vanilla yogurt can be turned into a delicious snack by just adding some strawberries, blueberries, and nuts!Check out our guide to plant-based yogurt Find the best option.
If you’re looking for more delicious, healthier recipes for plant-based pregnancy, check out these: