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Eating healthy foods during pregnancy does more than just keep you healthy. Did you know that your foetus’ brain develops a mere 3 weeks after being conceived? You are directly responsible, through what you consume and digest, for the brain and physical development of your baby. In order to sufficiently ensure that your baby is born as healthy as possible, here are several foods you might want to eat while pregnant.

1. Greek Yogurt

Iodine deficiency, according to the World Health Organisation, is the leading cause of mental health problems. Problems that are easily preventable by pregnant mothers who should have upped their iodine intake. How? By ingesting Greek yogurt on a daily basis. While doctors recommend 140mcg of iodine each day, a 150g portion of Greek yogurt provides roughly 60-90mcg of Iodine.

2. Sardines

Pregnant women are often advised to limit their seafood intake. For good reason. We know that fatty fish contains minimal amounts of poisonous mercury, which, in abundance, could be fatal to the baby. However, in order to increase EPA and DHA blood levels. (Both help the maturity of the central nervous system and brain.) Doctors advise pregnant women eat 2-3 meals of fatty fish each week to maintain those optimum blood levels. Sardines are a perfect option, as they are less likely to contain any amount of mercury.

3. Protein

Iron, choline and B vitamins are all needed during pregnancy. These can all be received from meals high in protein. Low levels of either of these nutrients and vitamins may result in anemia, which could result in a premature birth and incredibly-low baby birth weight. This is because of the development of hemoglobin, which delivers oxygen to the body’s cells; without hemoglobin, the aforementioned risks may occur.
The vegan lemon fettucine alfredo dish (which has 22g of protein) more than satisfies you, while nutritionally fulfilling you.

4. Spinach

Folate is responsible for regulating your baby’s cell metabolism. Spinach provides this as well as a healthy dose of antioxidants, which protect brain tissue from damage. While cooking spinach, be sure not to overcook it. To avoid this, add spinach during the last few minutes of a vegetable stew. The idea is to wilt the spinach, releasing its powerful taste while still holding onto its powerful nutrients.

5. No Flame Recipes

There are special no-cook recipes that don’t require an open flame to create. Even if you don’t have any kids of your own yet, you may be currently expecting, and don’t want to expose yourself (or your flesh) to hazardous flames that put your baby at risk.

6. Dark, Leafy Greens

You’ve undoubtedly heard that spinach and kale are two “food superstars” out of many beneficial foods called “superfoods.” These foods have been designated as such due to being chock full of nutrients and essential vitamins that we need to function at our optimal best. Kale and spinach, for example, are loaded with copious amounts of vitamin C, fiber, vitamin K, vitamin A, calcium, iron, folate and potassium. Since we know that these are a tremendous help for our bodies, they are doubly important for maximizing the health of [pregnancy babies].

7. Avocados

According to scientists, our brains, during development are made up of 60% fat. It is often suggested, in the professional health community, that 20-40% of our daily calories should come from monounsaturated fat. This is why avocados are a super-nutrient: they contain an extraordinary amount of oleic acid, which is a protective “fatty coating” around crucial nerves in our nervous system.


There is no denying the importance of developing a hearty, healthy diet during pregnancy. Not only for the importance of your baby’s health, but for yours as well. Failing to heed this list of recommended foods may result in your weight development, increased risk of gestational diabetes, and possibly complications involving your baby’s life.


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