Full Circle Blog:
Pregnancy, Women's Health

5 Nutritional Tips During Pregnancy

There is nothing more miraculous than growing another human being inside of you. Now that you’re expecting, one of the easiest ways to support the health of your body (and the tiny one growing inside you!) is to make some basic adjustments to the way that you eat. Just think –  the foods you eat are the main source of nutrients for your growing baby!

Below, we share 5 key food recommendations to boost the healthy growth of your baby:

1. Broccoli: Your little one’s central nervous system begins to develop during the first weeks of pregnancy. Eating broccoli helps provide extra folic acid, which supports the health of your baby’s neural tube and spine development.

Looking to learn more about what your baby needs during development? Here’s a comprehensive list of which food carries the specific vitamins needed during pregnancy

2. Yogurt: A great source of protein, yogurt also contains active cultures that reduce the risk of yeast infections – which are more common while you’re expecting (we suggest trying greek yogurt, in particular).

An additional tip: If you find yourself craving sugar or carbs, try increasing the amount of protein and non- trans fats in your meal. These components keep your blood sugar stable and help you to feel more satisfied. If you’re unsure of how much protein you should be getting, here’s a chart showing the right amount of daily calories to consume while pregnant.

3. Beans: Aside from providing protein and fiber, beans are a good source of key nutrients needed during pregnancy – such as iron, folate, calcium, and zinc. Looking to get creative? Add black beans, white beans, pinto beans, lentils, black-eyed peas and more to your favorite soups, salads, and pasta dishes.

4. Salmon:  Did you know that your Your zinc requirement increases by 50 percent to 15 milligrams per day when you’re pregnant? Salmon is a great resource to get your zinc in, as it also provides Omega-3 fatty acids that are beneficial for your baby’s brain and eyes, and is relatively low in mercury compared to other fish. (Note: You can safely eat up to 12 ounces of low-mercury fish, such as salmon, per week.)

5. Oranges: Your baby’s bone and tooth development reaches its peak during the second and third trimesters. During this time, reaching your daily dose of calcium (1,200 milligrams) is particularly important. Not only doe oranges provide vitamin C and folic acid, it’s they are also a good source of potassium, which has been shown to help lower high blood pressure.

Additionally, it’s important to make sure that you get 2 Quarts of fluid per day (i.e. water, fresh fruit juice, milk, seltzer or occasional vitamin water-type drinks) during pregnancy. 1-2 cups of coffee per day is okay during pregnancy, however, try to avoid sodas and articially sweetened beverages.

Looking to dive deeper? Check out this list of nutrients you need for a healthy pregnancy, and where to get them. 

Have suggestions to add, or a question for our nutritionist? We’d love to hear from you in the comments below, or via Facebook and Twitter.