5 Foods I’m Prioritizing During Pregnancy as a Dietitian
Your body is working hard during pregnancy to support the growth and development of your baby. Not only do our energy needs increase, but our demand for certain nutrients also increases. As a dietitian I take a foods first approach to help make sure I’m getting in all the nutrients as possible. Here are 5 foods I’m prioritizing to make sure I’m getting in all the nutrients to support the health and growth of my body and my baby. Read on for all the details!
Eggs
Eggs are a great protein option but also rich in a variety of vitamins and minerals that are essential during pregnancy. Eggs, specifically the egg yolks, are rich in choline. Choline is just as important as folate in supporting baby brain development and preventing neural tube defects. During pregnancy, women need 450 mg of choline per day. One egg provides ~ 145 mg of choline. Just 2 eggs provide over half of your choline needs during pregnancy. Liver is the other highest source of choline providing ~356 mg per 3 oz. serving. Other sources of choline include: 3 oz of beef top round (117 mg), 3 oz. chicken breast, ground beef, or cod (71-72 mg), 1 large red potato (baked with skin provides 57 mg), 1/2 cup kidney beans (45 mg), and 1 cup quinoa or 1 cup milk (43 mg). Eating eggs in combination with a variety of other foods can ensure you meet your daily choline needs during pregnancy.
Eggs are also one of the few non-seafood sources of DHA, which is a key omega-3 fatty acid that supports baby’s brain development.
When possible, choose pasture-raised eggs for the highest quality and nutrient density. Pasture-raised eggs are higher in vitamin A, vitamin E, omega-3’s, and vitamin D.
Gelatin and collagen
Gelatin and collagen, either from foods or supplements, supplies the body with a “conditionally essential” amino acid, glycine, during pregnancy. “Conditionally essential” means that our bodies can not make enough of this particular amino acid during pregnancy and therefore, we must obtain it from our diet.
Glycine is an amino acid, which can be thought of as a building block that combines with other amino acids to form proteins in the body. Glycine supports your baby’s growth, including their skeleton, internal organs, hair, skin, and nails. It has also has benefits for the Mama, which includes supporting the growing uterus and placenta and stretching skin.
Food sources of glycine include bone broth, slow-cooked meat, poultry with skin, and bone-in meats. There are some plant-based foods that provide glycine, but in comparison they do not provide nearly as much as animal based foods. Gelatin and collagen are other ways to incorporate glycine into your diet. Both of these can be mixed into hot or cold foods as they are unflavored. Gelatin, however, will solidify making a jell-o like texture when cooled, whereas collagen will not. My favorite ways to incorporate collagen and gelatin are by making gummies or adding collagen to my morning salty “mocha.”
Chia seeds
Chia seeds are my secret to constipation relief. They have a balance of soluble and insoluble fibers which helps support bowel movements. Constipation can be a common pregnancy symptom due to changes in hormones (increased progesterone slowing digestion down), lack of fiber in the diet, not drinking enough fluids, medicine or supplement use (such as iron supplementation), stress, and the growing uterus putting pressure on the lower intestines and rectum.
Animal Protein
While not a particular food, protein is essential during pregnancy when your body is quite literally growing human. Amino acids from protein are essential for this to happen. A variety of protein sources are needed to ensure you obtain all amino acids. As mentioned above, there are some amino acids that become conditionally essential and must be obtained from the diet through protein. As pregnancy progresses, so does mother’s need for protein. Aim to get at least 100 g of protein per day.
Animal proteins provide a variety of vitamins and minerals, including iron, B12, other B vitamins, zinc, phosphorus, vitamin A, and omega-3 fatty acids. Following a vegetarian diet may omit some of these key nutrients, so be sure to discuss with your healthcare provider how to obtain these nutrients from other non-animal food sources or supplements.
Main sources of protein include: beef, lamb, pork, bison, venison, chicken, turkey, fish and seafood, organ meats, bone broth, eggs, cheese, yogurt, and nuts. Beans, peas, lentils, and other legumes also provide a good amount of protein, but they are also a source of carbohydrates. As able, focus on organic, grass-fed, pasture-raised, and wild sources of protein for maximum nutrients.
I typically eat a variety of protein in my diet, but have been making an effort to consume more seafood to get in omega-3 fatty acids to support baby’s brain development and iodine to support my thyroid function.
Full fat and fermented dairy products
Dairy products are a great source of protein and a variety of vitamins and minerals including calcium, fat-soluble vitamins (A, D, E, and K), certain B vitamins, and iodine. Fermented dairy products offer a source of probiotics which help improve digestion and support immune system. My favorite way to incorporate dairy is in my morning salty mocha that combines full-fat organic, grass-fed milk, LMNT chocolate salt, collagen, and water. Dairy in the form of milk, yogurt, and cheese were how I got in a lot of my protein during the first trimester when I experienced food aversions to animal protein.
