We all know that eating well during pregnancy is important, for both you and your baby.  The realization that your baby essentially eats what you eat can give you the little nudge (or huge shove) you need to make the changes in your diet and lifestyle that you probably should have made a while ago.  But an entire diet overhaul can be overwhelming and even unrealistic.  If you’re finding it hard to change everything about your eating habits, try just adding these foods to your diet.  You’ll be getting more nutrients, you’ll feel better, and you can start feeling less guilty.

Of course, folic acid is extremely important to expectant mothers.  Sufficient folic acid before conception and in the early months of pregnancy can help prevent neural tube defects, such as spina bifida.  Folic acid can be found in dark, leafy greens like kale and spinach, and in orange juice and enriched grains. You can replace the lettuce you usually use for things like sandwiches or salads with some spinach and get additional folic acid that way, and of course, it’s pretty easy to drink a glass of orange juice with breakfast (provided you don’t have morning sickness!)

When you’re pregnant, you’re in the business of building tiny little bones.  You want those bones to grow to be as big and strong as possible, so getting plenty of calcium is very important.  Calcium can be found in foods such as milk, cheese, yogurt, and the ever-popular ice cream (yes—I am saying you need to eat ice cream!)   Yogurt is a good choice during pregnancy because it also contains bacteria that can help ward off the yeast infections that become more problematic during pregnancy.  Greek yogurt is thick and creamy and has twice the protein of regular yogurt.  If dairy isn’t your thing, you can also get calcium from plant sources like broccoli and acorn squash.

To keep your own energy levels up, it’s a good idea to get plenty of protein.  Protein is used in the development of new cells, both yours and your baby’s.   Protein can be found in dairy products (and you get calcium, to boot), lean meats, beans and eggs.  You can boil several eggs at the beginning of the week and take them with you as an on-the-go snack.

Breakfast cereal, whole grains and fruits and vegetables can give your body the fiber it needs during pregnancy.  Constipation is a common problem for expectant mothers, and fiber can help prevent this.

Add some folic acid, calcium, protein and fiber to your diet now, and both you and your baby will reap the benefits.

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