When you’re pregnant, your body needs more nutrients, vitamins, minerals, and even calories than normal. But you may find it challenging or even overwhelming to maintain yourself and your baby without going a little off course in your overall nutrition.
So stay away from poor eating habits and unhealthy foods. Try to keep your body and your growing baby as healthy as possible.
To do that, read this list of the most important nutrition tips you should follow while you’re pregnant.
When you’re pregnant, you need a diet high in fruits, vegetables, and whole grains to help you prevent constipation and to keep you feeling full.
High-fiber foods are packed with the vitamins and minerals that are essential to your body and your baby’s development. Try to get 25 to 35 milligrams of fiber each day.
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Most people know that calcium helps build strong bones – but did you know it’s crucial to your baby’s skeletal development?
You want to consume at least 1,000 milligrams of calcium a day, so try to fit as much calcium-rich food into every meal as possible.
3. Get Adequate Iron
Because iron transports oxygen, your baby needs a healthy amount to develop properly. This mineral is difficult to get enough of during your pregnancy, but it’s critical for normal development and growth, and for preventing premature delivery.
So, when you’re pregnant, try to include several iron-rich foods in your diet every day.
Legumes – Lentils, peas, beans, chickpeas, soybeans, and peanuts are excellent plant-based sources of fiber, protein, iron, folate, and calcium. In fact, one cup of lentils, chickpeas, or black beans can provide up to 90 percent of your RDA for folate.
Sweet Potatoes – Rich in beta-carotene, sweet potatoes are also high in fiber.
Eggs – Eggs contain 77 calories, along with high-quality protein and fat. They also contain tons of vitamins and minerals that are important for both the mother and child. Choline, found in eggs, is essential for brain development and health; a single egg contains roughly 113 milligrams of choline, about 25 percent the RDA for pregnant women.
Leafy Greens – Broccoli, kale, spinach, and other dark leafy green vegetables contain fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. They’re also rich in antioxidants, have a high fiber content, and have been linked with a reduced risk of low birth weight.
Lean Meat – Beef, pork, and chicken are rich in protein, iron, choline, and the B-complex vitamins, which are essential during pregnancy. Women eating red meat regularly in particular can meet their RDAs for each of these nutrients.
Berries – Berries are full of water, healthy carbs, fiber, vitamin C, and rich plant compounds.
What’s your take on eating for pregnancy? Have anything else you’d like to share? Let me know in the comments below!
Legion Featured Author
Mike Matthews
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
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That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
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If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
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Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?
That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
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While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
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Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
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In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
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Some popular pre-workouts are all-natural. Some contain the right mix of high-quality ingredients. Some provide clinically effective doses. But only Pulse checks each of these boxes.
Pulse doesn’t just “contain natural ingredients''—every ingredient is naturally sourced from plants and animals. Pulse contains no artificial or synthetic substances of any kind.
Every serving of Pulse contains 14.9 grams of active ingredients that have been shown to be safe and effective in peer-reviewed scientific research.
Every active ingredient in Pulse is backed by published scientific studies that show benefits in healthy humans.
Pulse contains no harsh stimulants that wind you up and burn you out. Instead, it contains a 1:1 ratio of caffeine and L-theanine, which produces a smooth energy rush and comfortable comedown.
We carefully examined 508 pages of scientific research to find out exactly what should and shouldn’t be in a pre-workout drink.
Every bottle of Pulse is guaranteed to provide exactly what the label claims and nothing else—no heavy metals, microbes, allergens, or other contaminants.
While these types of chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health. And that’s why we don’t put any of them into our products.
Before you buy a sports supplement, you should know that it's clean, safe, and transparent. And that's exactly what Labdoor's third-party testing and certification means.
It's hard to know for sure, but this probably makes Pulse the most-popular all-natural pre-workout supplement in the world.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.
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Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
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We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
