Make sure to try these top plant-based real food for pregnancy options in your diet to ensure good nutrition for both mother and child.
The moment you get the good news about your pregnancy, it seems like you’re instantly flooded with endless advice on what to wear, how to sleep, and what foods you should be eating. It seems everyone has an opinion on the best diet to follow, as well as which foods to avoid and which to include in your diet. With the rise in interest for plant-based eating, you may naturally be drawn to this healthful lifestyle for good nutrition for both you and your growing fetus. Thankfully, it’s entirely possible to enjoy a plant-based diet–from flexitarian to vegetarian to vegan–while pregnant, as long as you ensure you are meeting your body’s increased daily nutrient requirements. The Academy of Nutrition and Dietetics, the leading organization on nutrition and health, states that it is entirely possible to follow a well-balanced plant-based diet during pregnancy, as well as during other life stages. In fact, there are multiple health benefits for mother and child by eating a healthy plant-based diet. But how do you know which real plant based foods you should be putting on your plate?
Most importantly, you want to make sure that your diet is balanced and contains all of the necessary macro- and micronutrients to support you and your baby’s health. Start out by reading this 5 Step Guide for Healthy Plant-Based Pregnancy + Tips for Pregnancy Meals for New Moms. And check out this interview on planning a plant-based pregnancy diet with plant-based nutrition expert Kayli Anderson for even more information. Next up, you might want to schedule a personal consultation with a registered dietitian familiar with plant-based eating as a great way to plan a personalized approach to eating that works for you. You can schedule a private consultation with our team of RD experts here. Additionally, be sure to consult your doctor about your diet pattern and dietary supplement.
Real Food for Pregnancy: 10 Plant-Based Foods to Include in Your Pregnancy Diet
Your diet should be filled with a variety of healthy plant-based foods in every category at each meal, including:
- Protein Sources: pulses, soyfoods, nuts, seeds
- Whole Grains: such as oats, whole wheat, brown rice, and quinoa
- Vegetables: such as kale, tomatoes, eggplant, peas, and squash
- Fruits: such as apples, oranges, bananas, berries, and melon
- Healthy Fats: such as nuts, seeds, olives, and avocados
Check out these top 10 real food for pregnancy choices in each of these categories.
The roasted nuts atop this beautiful butternut squash are a great source of healthy fats and protein. 1. Nuts and Seeds
There’s nothing tastier than a handful of walnuts, almonds, or pumpkin seeds for a snack. These foods offer a great way to add extra calories, healthy fats, and protein to your diet. Mix peanuts with dried fruit for a snack, sprinkle almonds into your salads, or add walnuts to your oatmeal and pasta dishes for crunchy texture.
2. Leafy Greens
Dark green leafy vegetables are amazing sources of vitamins and nutrients that you’ll need during pregnancy, so try to include them in your diet every day. Kale, featured above, has vitamin A, C, and K, calcium, folate, and fiber. Add kale to your next salad or grain bowl, spinach to soups and stews, or blend arugula into your morning smoothie.
3. Avocados
These delicious and creamy plant foods are amazing additions to your pregnancy diet, offering up lots of fiber and healthy fats, along with important calories to support growth and development. Avocados also have vitamins B, C, and K, folate, and potassium. Try chopping one into your salad or grain bowl, add to dips, and stuff them with beans.
4. Berries
Berries are truly one of nature’s most nutritious offerings. Is there anything better than a handful of sun-warmed aromatic blueberries or strawberries fresh from the plant? Along with their natural sweet taste, berries contain powerful antioxidant compounds, which are able to remove free radicals from our bodies, keeping us feeling well. Berries can be added to almost anything, from breakfast cereals to grain salads, and they’re especially tasty and healthful in desserts or smoothies.
5. Chickpeas
Pulses are a great way to get some extra fiber–as well as protein, vitamins, and minerals–into your diet, and chickpeas are one of the most versatile. They can be mixed into salads, roasted to make a crunchy tasty snack, or tossed into a curry dish for some extra protein. Personally, I love making my own hummus and then adding it to everything under the sun (crackers, salads, veggies, sandwiches), but there are so many great chickpea recipes out there for you to choose from!
6. Sweet Potatoes
The bright orange color of sweet potatoes signals their high content of the antioxidant beta-carotene. Beta-carotene has provitamin A activity, meaning that it can be turned into vitamin A in the body. Sweet potatoes can be added to a variety of dishes, including soups, salads, and even veggie burgers. Try roasting sweet potatoes with your favorite spices, such as garlic and chili powder, and enjoy!
7. Whole Grains
By adding whole grains to your diet, you’ll be getting amazing sources of iron, selenium, magnesium, and B vitamins to help support your baby’s growth. Additionally, there are so many types of grains that it’s hard to 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 them in grain salads, side dishes, casseroles, and soups.
8. High Water Fruits
Staying hydrated is one of the best ways to keep feeling healthy and happy, but it can be tricky to remember to drink water. Eating fruits that are high in water is a great way to not only increase your water intake but also add some antioxidants and vitamins to your diet. Watermelon, pears, and peaches are just three of the many high-water options you can choose from. Try chopped peaches over your oatmeal, slice pear into your salad, and blend up melon into a slushie.
9. Broccoli
This delicious vegetable in the cruciferous family is a great source of vitamin C and calcium, two very important nutrients to consume while pregnant. Vitamin C increases iron absorption, and it’s also an antioxidant, meaning that it neutralizes free radicals in your body. Chop some broccoli for your morning tofu scramble, toss it into a salad, or blend it into a soup.
10. Plant-Based Yogurt
Although it can be tricky to find a good plant-based yogurt that is low in added sugars and rich in nutrients, there are some great ones that have lots of protein, live cultures, calcium, vitamin D, and other beneficial nutrients. Plant-based yogurts can be enjoyed as a snack, at breakfast with fruit, or mixed into a dessert. I love how a simple vanilla yogurt can be transformed into a delicious snack just by adding a few strawberries, blueberries, and nuts! Check out this guide to plant-based yogurts to find the best choices.
If you’re looking for more delicious and healthful recipes for your plant-based pregnancy, check out these:
- Green Bean Mushroom Pot Pies with Mashed Potatoes
- Fennel Carrot Soup with Ginger and Turmeric
- Stuffed Acorn Squash with Quinoa and Cranberries
- Mediterranean Heirloom Bean Soup
- Easy Udon Noodle Bowl with Kimchi
- Vegan Tacos with Jackfruit, Black Beans and Quinoa
- Greek Butter Bean Salad
