The Prenatal Diet | Pack Your Plate with These 7 Superfoods

Dear mamas, we know how challenging the prenatal journey can be.

Here is Greendigo’s list of superfoods to keep you healthy, happy, and hunger ready.

A good, balanced diet plays a key role in the healthy development of your baby.

So, stock your pantry with these yummy must-haves.

Avocado

Deemed as the fruit of life, this delicious superfood is packed with immense flavour and tons of nutrients. Avocados are a good source of fibre, healthy fats, vitamins, minerals, and beneficial plant compounds. Adding this to your diet has many benefits including maintaining good blood pressure levels, reducing the risk of gestational diabetes and preeclampsia, and developing normal foetal brain development.

Beans and Lentils

A safe and healthy choice for baby and mama, beans are a powerhouse of protein, fibre, iron, folate, and zinc. This wholesome superfood can be consumed in a variety of ways and is easily available. Plus, did you know, adding this to your prenatal diet helps reduce the chances of neural defects and low birth weight? If you don’t eat meat, beans are an irreplaceable part of your plate.

Banana

A welcome addition to your pregnancy diet, this tasty fruit is loaded with potassium, fibre, carbohydrates, essential fatty acids, and vitamins B and C. Bananas are an amazing source of nutrients and help give mamas a quick energy boost. The fuss-free superfood also provides relief from vomiting and nausea and lowers the risk of oedema (swelling caused due to fluid accumulation in body tissue).

Cottage Cheese

Cottage cheese is rich in protein, dietary calcium, vitamin B-12 and phosphorus, all of which are essential nutrients for pregnant women. Not only does this popular superfood satisfy hunger cravings, but it also helps mamas hit their nourishment goals. What’s more, the dairy product’s iodine component plays a role in brain and spinal cord development, along with thyroid function.

Dark, Leafy Greens

Leafy greens such as broccoli, kale, spinach and Brussels sprouts are chock-full of vitamins and nutrients including vitamins A, C, and K, as well as calcium, iron, and folate. What’s more, the multifaceted superfood group is rich in antioxidants and fibre. This helps to prevent constipation, lower the incidence of hypertension during pregnancy, and improve the immune system.

Eggs

Your prenatal plate would be incomplete without this versatile superfood which is loaded with protein, minerals, fat, selenium, zinc, vitamins A, D, and B, along with high choline. An egg-based diet has myriad benefits including the development of foetal nerves and a lower risk of neural tube defects for infants. Please note – raw or undercooked eggs could cause food poisoning.

Lean Meat

Lean beef, pork, and chicken are excellent sources of high-quality protein. Additionally, beef and pork are rich in iron, choline, and other B vitamins — all of which are needed in higher doses during pregnancy. Supplement your diet with a little meat intake, which will satisfy your nutrient and taste criteria.

Apart from the above, get your hands on nuts and wholegrains too.

All that’s left to say is…

Bon appetite, mon amour!