Foods for a Healthy Pregnancy

by Gloria Buoncristiano-Thai

A healthy pregnancy starts with a healthy diet. A whole foods diet choosing foods in as close to their natural form as possible is best. Avoid foods high in refined sugar, unhealthy fats, and sodium. If possible, organic and non-GMO foods should make up the bulk. If you are not already eating organic foods, pregnancy is an excellent time to make the switch. By going organic, you will avoid exposing yourself as well as your unborn baby to antibiotics, artificial hormones, and pesticides.

It is important to note that folic acid is the synthetic form of folate, and as such, the body needs to convert it first (to 5-MTHF) to utilize it. This is problematic for those having a Methylenetetrahydrofolate reductase (MTHFR) gene mutation. This mutation can limit or inhibit a person’s ability to convert folic acid to the form needed by the human body. Fortunately, folate can be found naturally in dark leafy greens and is now available in supplement form.

The American College of Obstetrics and Gynecology (ACOG) recommends a healthy diet pre-conception. Specific vitamins and minerals are critical for a baby’s development in utero and which many women may be deficient, such as folate. Folate (folic acid) is a B vitamin (B9) that is especially important for pregnant women. ACOG states that pre-conception and during pregnancy, a woman needs a minimum of 400 micrograms of folic acid daily to help prevent major birth defects, such as spina bifida. Current recommendations are that pregnant women get at least 600 micrograms of folic acid daily. Folic acid has been added to processed foods since the late 1990s and is in most multivitamin formulations.

Eating For Two

According to Healthy Mothers Healthy Babies Coalition of Hawaii, most pregnant women need approximately 350 extra calories per day. The exact number of calories a pregnant woman needs depends on how much she weighed before becoming pregnant. She should discuss with her health care provider to determine how many extra calories are required.

10 Foods To Eat During Pregnancy (From Hawaii Pacific Health)

1. Sweet Potatoes: Source of nutritious fiber, potassium, vitamin C, iron, copper, and beta-carotene, which the body converts to vitamin A. Also rich in carbohydrates and Vitamin B6.
2. Dark Leafy Greens: Source of calcium, potassium, fiber, and folate and vitamin A, which plays a role in eyesight development, bone and skin growth.
3. Nuts: Source of healthy fats, brain boosting omega-3s, fiber, and magnesium which aids in the development of baby’s nervous system.
4. Raspberries: High in fiber, vitamin C, and K and manganese.
5. Salmon: Rich in healthy mono and polyunsaturated fatty acids, vitamin B-12, niacin, potassium, phosphorus, zinc, and omega-3 fatty acids, which are crucial for healthy brain and eye development.
6. Lean Meats: Source of protein, iron, and B vitamins. Vitamin B6 helps with baby’s tissue and brain growth. Vitamin B-12 health maintains healthy nerves and red blood cells.
7. Orange Juice: Source of potassium, which helps keeps muscle function, metabolism, and overall health in check. Vitamin C aids in the absorption of iron. Vitamin D increases blood circulation in the placenta, helps with calcium absorption.
8. Eggs: Source of protein, folate, iron, and choline, which is critical to fetal brain development and reduces the risk of neural tube defects.
9. Yogurt: Source of calcium and other essential bone-building nutrients, including protein, B vitamins, and zinc, which helps baby’s bone and teeth development.
10. Beans and Lentils: Can be an excellent option for vegans and vegetarians. They are rich in zinc, which is an essential mineral that can help lower the risk of preterm delivery, low birth weight, and prolonged labor.

Foods to Avoid During Pregnancy (From Healthy Mothers Healthy Babies Coalition of Hawaii)

• Raw sprouts
• Raw/unpasteurized milk, cheese, and juice
• Raw or undercooked animal foods (such as seafood, meat, poultry, and eggs) or deli meats
• Fish with high levels of mercury: shark, king mackerel, swordfish, tilefish
• Alcoholic drinks
• Limit albacore tuna to six ounces per week
• Limit caffeine intake to 200 mg per day: Caffeine can cross the placenta and affect baby’s heart rate. Some studies show that consuming too much caffeine during pregnancy might be associated with an increased risk of miscarriage.

Why avoid raw or undercooked or unpasteurized foods? These foods can contain bacteria that can cause listeriosis. Becoming sick from listeriosis while pregnant can cause miscarriage, still-birth, and premature labor and delivery.

Back to organic foods. What if you cannot afford an all-organic diet? This does not have to be an all or nothing scenario. Each year the Environmental Working Group (EWG) releases two lists to help consumers.

Some conventionally grown foods have minimal pesticide residue, so it is not necessary to buy them organic. This is what the EWG calls the “Clean Fifteen.” On the other side are the foods laden with pesticide residue. According to the EWG, these are the “Dirty Dozen.” When it comes to the dirty dozen, opt for the organic. Other options are to grow your garden. Plant a few things in pots or get a plot at one of the community gardens. Get to know your farmer at the farmer’s markets. Some farmers may be using organic methods but are not certified as the certification process takes years and is expensive.

A healthy pregnancy begins with a healthy diet. You owe it to yourself and the life you are growing.

EWG’s Clean Fifteen 2024 List:

1. Avocados
2. Sweet Corn*
3. Pineapple
4. Onions
5. Papayas*
6. Sweet Peas Frozen
7. Asparagus
8. Honeydew Melons
9. Kiwis
10. Cabbages
11. Mushrooms
12. Mangoes
13. Sweet Potatoes
14. Watermelon
15. Carrots

See more on EWG.org

*A small amount of sweet corn and papaya sold in the United States is produced from genetically modified seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce.