While there’s no single must-have nutrient for expectant moms, there are some—folate (folic acid), iron, calcium, omega-3 fats and fiber—that play important roles in a healthy pregnancy. EatingWell’s food and nutrition editors have chosen recipes that provide at least 15% of the recommended daily value one or more of these nutrients. Folate-rich leafy green vegetables, beans and citrus fruits are high on our list, along with iron-rich lean red meats, fish, poultry and dried fruits and calcium-heavy, low-fat dairy. Certain fish provide safe amounts of omega-3s, and whole grains and legumes supply the fiber.
Foods to avoid are soft, raw or unpasteurized cheeses like Brie, Camembert, feta or goat cheese, high-mercury fish like shark, swordfish, king mackerel and tilefish, and alcohol. As always, go easy on saturated fats, sodium, caffeine and empty sugar calories. And ask your doctor about prenatal supplements, and about any changes to your diet or exercise program.
Enjoy these healthy pregnancy diet recipes from the EatingWell kitchen—and simplify your life in a delicious way.