With all the do’s and don’t’s surrounding food and pregnancy, simply eating breakfast can feel overly complicated! While the foundation for a healthy pregnancy is built on eating a well-balanced, high-quality, and minimally processed diet, there’s no one size fits all protocol. Not sure where to start? Here are ten superfoods to eat during pregnancy to get vital nutrients like folate, choline, B vitamins and more.

 

Instead of stressing about eating PERFECTLY all the time, do your best to eat plenty of nutrient rich superfoods like vegetables, meat, fish, eggs, nuts, seeds, legumes and healthy fats. If full-fat dairy and minimally processed grains feel good to your body, include those too. The key is to focus on variety and high quality whenever possible.

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10 Superfoods to Eat During Pregnancy

Avocado


Avocados are a great source of essential fats, fiber and potassium. Add them to smoothies, make a batch of guac to dunk your veggies in, or whip up this delcious Avocado Chimichurri Dressing! It’s delicious on top of grilled veggies, steak or chicken.

Berries

Berries are loaded with antioxidants, Vitamin C, and fiber. Raspberries, blackberries and blueberries are low in sugar and are a great sweet treat that won’t spike your blood sugar. Enjoy them fresh, frozen and topped with coconut milk, or blended into this Berry Greens Smoothie !

Bone Broth


Bone is full of gut healing collagen and glycine, energizing b-vitamins and immune boosting zinc. Sipping on Boosted Bone Broth in the morning is a great way to start your day. If you aren’t a fan of straight bone broth, you can use it in any soup recipe that calls for broth!

Butter
 or Ghee

Butter is a great source of butyric acid, healthy saturated fats, and Vitamins A, D, E, & K2. Not only does it make food taste better, it helps you absorb important fat soluble vitamins. Sauté your veggies or eggs in grassfed butter or boost your morning coffee (like we do in this Pumpkin Spice Coffee!)

Chia Seeds


Chia seeds are packed with essential fats, fiber and protein. These seeds gel when added to liquid making an ideal binder for puddings.  Add them to your smoothie, mix them into kombucha or whip up some pudding! Cinnamon Vanilla Chia Seed Pudding  and Chocolate Chia Pudding are great for breakfast or dessert!

Dark Leafy Greens


Looking for whole food sources of folate, calcium, and vitamin c? Dark leafy greens like spinach, chard, kale, and collards are an excellent pregnancy superfoods to ensure you’re getting these important micronutrients. Add a handful of baby spinach to your smoothies, sauté greens in butter and add a squeeze of lemon for a healthy and delicious side dish or eat them raw like in antioxidant rich Basil, Blueberry and Chard Salad!

Eggs


The incredible edible egg is an important source of choline, protein, and essential fatty acids needed through pregnancy and one of our top pregnancy superfoods. Choline isn’t included in most prenatal supplements, but it is vital for fetal brain development. It also helps to prevent neural tube defects and positively impacts the baby’s genetic expression. Two eggs provide about half of your daily choline needs. Snack on quick and easy soft boiled eggs or make our favorite Sweet Potato Crust Quiche.

Fatty Fish


Fatty fish like salmon and sardines are great sources of vitamin D, calcium, EPA + DHA. These nutrients are essential for healthy immune function, brain development and managing inflammation. Sardines are especially nutrient dense and because they are small, they have little to no heavy metal contamination. They taste similar to tuna (and can be prepared the same way!). Canned fish is a great budget savvy way to eat more fatty fish. Choose wild-caught and sustainably harvested fish whenever possible. Need some inspiration? Try our Salmon Sweet Potato Bites or Avocado Sardine Salad.

Fermented Foods

Give your digestion and immune system a boost with gut-loving fermented foods. Fermented foods are full of probiotics, Vitamin C, and Vitamin U.  Kimchi, kombucha, and kraut are delicious ferments to add to your meals. Be sure to choose raw ferments; this ensures the beneficial probiotics are still doing their thing. Want to make your own? Check out our recipes for Fermented Cranberry Relish or Fermented Ginger Orange Carrots.

Liver


Are you a liver lover? I sure am! Liver is a great source of preformed Vitamin A, mood boosting B Vitamins, iron, choline, and protein. Liver and other organ meats are great ways to incorporate grassfed meat into your diet at a fraction of the cost. If you’re new to eating liver, start with chicken liver. It’s mild in taste and easy to prepare. Our family prefers liver mixed in with other ground meats. I add it to my Savory Meatballs and Mini Meatloaf Muffins. If you can’t stomach liver, even when it’s hidden, supplement with desiccated organ meats. It’s freeze-dried and encapsulated liver, making it simply another supplement to pop along with your prenatal.

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Want even more nutrition support and recipe inspiration?

Be sure to check out Prenatal Power! This online pregnancy program contains with everything you need to stand strong and thrive through pregnancy. Download the program to get pregnancy specific workouts, nutrition support, healthy living tips and exclusive access to our online support community!