Superfood Products for Pregnancy: An Expecting Mom's Must-Read Guide

Fresh Nutrition Tips for a Fresh Chapter

Welcoming a new bundle of joy is an exciting -- and sometimes nerve wracking -- time. Whether you're a new mom or growing your herd of littles, pregnancy comes with its own unique challenges, questions, and milestones to look forward to. Most importantly, you're not alone in your motherhood journey. Our community of healthy and healthy-ish moms is here to support each other, starting with the best superfood products to eat while pregnant. 

We know our daily nutrition plan isn't always perfect. That's why the team at Laird Superfood has put together simple must-knows about pregnancy superfoods, their benefits, foods to avoid, and easy guidelines for incorporating these goals into your life at any stage of your pregnancy (and beyond!).

Of course, for the best guidance in your motherhood journey, we recommend reaching out to your primary care physician or obgyn and looping your healthcare provider into your nutrition plan. Our doctors know what works for us and our little ones! 

If you have any questions about our products, or would like to take our full ingredient lists to your next appointment, you can explore each item's dedicated page here. Clean nutrition begins with transparency. We're here to empower every mom's wellness-driven lifestyle from the first trimester to those precious first steps.

Understanding the Importance of Nutrition During Pregnancy

Fueling our bodies has never been more critical than when we're actively growing a new human! Putting the importance of nutrition during pregnancy into perspective can help you map out a plan for your health as well as your baby's development.*

Why is Nutrition Important During Pregnancy?

A superfood dense diet plays a crucial role in supporting both mom and baby during each stage of the pregnancy. Nutrition during the first trimester plays an active role in preventing gestational diabetes, regulating blood pressure, and managing a healthy weight throughout the entirety of your pregnancy. Think of this period as setting the stage for ongoing health and wellness. 

With rapidly changing hormones, fueling our bodies correctly and honoring our cravings with nourishing meals has a profound effect on mood. Pregnancy superfoods have a significant impact on hormonal regulation. Not only does this keep you feeling satisfied, energized, and uplifted, but supporting hormone balance helps with fitness, hair, skin, and nails, and overall wellbeing during and after pregnancy.

Of course, when it comes to labor and delivery, equipping your body with the right nutrition helps strengthen muscles and bolster your immunity. Labor is extremely taxing both physically and mentally. Eating right throughout your pregnancy prevents fatigue and may even contribute to preventing ketosis on your due date.**

Likewise, pregnancy nutrition is important in fetal development. The right vitamins, nutrients, and minerals contribute to fetal brain, bone, and organ development as well as overall growth. When eating for two, make sure the menu is set for everyone's needs!

Key Nutrients for Pregnancy

Don't forget your meal plan while prepping your birth plan. Having a solid nutrition guide throughout your pregnancy journey makes every step stress-free.

Essential Nutrients for a Healthy Pregnancy

These top nutrients for pregnancy are readily available in our superfood products. Let's dig into the benefits of pregnancy superfoods for gut health, immuno support, and your baby's development.

Folate

Folate is a key nutrient for a healthy pregnancy. Also known as B9, folate supports the development of the neural tube during the early stages of pregnancy which in turn supports fetal brain development. This B vitamin is also critical in cell division and growth for the fetus. Folate even assists in the production of red blood cells and DNA synthesis -- the building blocks for a brand new tiny human!

Vitamin D

Vitamin D is a readily available burst of sunshine! Not only does this key nutrient improve mood, help to regulate hormones, and support immune system function for both mom and baby, but vitamin D is essential for fetal bone development. The active form promotes calcium absorption from the gut which powers bone mineralization and prevents conditions such as congenital rickets.

Omega-3 fatty acids

When it comes to superfood products, getting your required omega-3 fatty acids is easier than you might think -- and highly essential! Omega-3's support fetal brain development and heart health, making up a key part of pregnancy health. These "good fats" are also crucial in hormonal regulation, managing inflammation during pregnancy, and even treating natal and postpartum depression.***

Iron

Growing a new human is exhausting. Keep your energy up with plenty of iron. Iron is vital for both moms and babies in preventing anemia and maintaining a healthy red blood cell count. This core nutrient aids in producing enough hemoglobin to carry oxygen to the fetus for your baby's development.

Calcium

Calcium is necessary for bone development and muscle function throughout each trimester of the pregnancy. This key mineral builds your baby's strong bones and teeth. When it comes to superfood products to eat while pregnant, calcium rich whole foods are at the top of the list due to their impact on regulating blood pressure and preventing preeclampsia. Calcium and D3 are often the first ingredients listed on prenatal vitamins and can be found in a wide array of delicious superfood products. Calcium is also an essential nutrient for nursing moms.

Blood Sugar Regulation and Pregnancy

Blood sugar regulation is highly important for moms and babies when it comes to preventing pregnancy complications.

Managing Blood Sugar Levels for a Healthy Pregnancy

Superfood products that support blood sugar regulation are helpful in ensuring a healthy pregnancy. High blood sugar, as well as high blood pressure, is a common concern during pregnancy. Blood sugar increases during pregnancy due to the change in hormones which block insulin. This is known as the "contra-insulin effect" and is the root cause of gestational diabetes. 

Ideal blood sugar during pregnancy should fall within the following ranges****:

• Before meals: 95 mg/dL or less
• 1 hour after meals: 140 mg/dL or less
• 2 hours after meals: 120 mg/dL or less

The right diet will keep your blood sugar well within range. Dark leafy greens like chard, collard greens, spinach, and kale are excellent whole food options for pregnancy. Other nutrient-dense superfoods include whole grains and healthy fats like avocado and nuts. Focusing on the right fuel for your body is the best way to prioritize nutrition that favors a healthy blood sugar range.

Superfoods for Pregnancy

So what's on the menu when it comes to superfood products for pregnancy? Check out the top superfoods for moms and babies.

Top 10 Pregnancy Superfoods to Include in Your Diet

• Leafy Greens. Rich in folate, iron, and calcium, supporting fetal brain development and bone growth, leafy greens include spinach, kale, chard, collard greens, mustard greens, and other delicious compliments to salads, sandwiches, and pasta.

• Berries. Red berries are especially high in vitamin C and antioxidants, supporting immune function and overall health. Add them to yogurt or your favorite ice cream for a nutrient boost.

• Nuts and Seeds. Snack on healthy fats and readily available protein to support fetal brain development and gut health.

• Fatty Fish. There are a variety of seafood options that are low in mercury and high in omega-3 fatty acids for pregnant mothers. Fatty fish support fetal brain development and heart health as well as sustained energy throughout the day.

• Sweet Potatoes. A great source of vitamin A and fiber, sweet potatoes are a superfood that offer a powerful boost to immune function and digestive health. They can help with morning sickness and nausea during the first trimester and beyond.

• Avocados. Avocados are high in healthy fats and folate which is essential for fetal brain development and bone growth. Plus, they're great on sandwiches, in tacos, and over salads!

• Legumes.The go-to plant-based protein option is packed with essential nutrients, fiber, and B vitamins for overall health and fetal growth.

• Whole Grains. There's no need to fear carbs on a whole food diet. Whole grains in bread, rice, oatmeal and other sources are rich in fiber, vitamins, and minerals, supporting digestive health and overall wellness.

• Greek Yogurt. Greek yogurt is the perfect start to the day. High in protein and calcium for bone development and muscle function, top this superfood with berries, peanut butter, bananas, and even dark chocolate chunks.

• Eggs. Eggs are rich in protein, vitamin D, and choline, supporting fetal brain development and overall health.

Foods to Avoid During Pregnancy

Which foods should you exclude from the menu entirely when it comes to pregnancy health and diet? Note these four foods as off limits for the health of you and your baby.

Foods That Can Harm You and Your Baby

• High-mercury Fish. Avoid raw fish and fish that is high in mercury like shark, swordfish, mackerel, and shellfish. High-mercury fish can harm fetal brain development and overall health.
• Raw or Undercooked Meat. The no raw fish rule applies to other meats as well. Avoid rare meat as this can increase the risk of foodborne illness and harm the baby.
• Unpasteurized Dairy Products. Skip unpasteurized dairy as these products can carry foodborne illnesses that pregnant women and babies are especially vulnerable to.
• Excessive Sugar and Caffeine. Keep sugar and caffeine to a minimum in order to prevent gestational diabetes and maintain fetal growth and development. Green tea, antioxidant energy blends, and chicory coffee are healthy caffeine alternatives for pregnant women.

Meal Planning and Preparation

Save yourself the time and stress of figuring out each meal by planning and prepping your menu in advance. Meal prep does not need to be overly complicated. A few simple tactics can help you incorporate more superfood products into your diet.******

Healthy Pregnancy Meal Planning and Preparation

Getting organized is the first step in a successful meal prep routine. Start with pre-portioned containers for meals and snacks. Having a grab-and-go option will make quick nutrition easier on days when you're tired, running around to appointments, or just need a quick hunger crusher. Label each container or organize containers by different times of the day. Some meal preppers find it helpful to have clear breakfast, lunch, dinner, and snack options. This can also be a good reminder to eat at established meal times and keep your hunger cycle on a routine.

Plan meals around nutrient-dense foods, such as fruits, vegetables, whole grains, and lean proteins. Think of these superfoods as the base. Planning a meal with a solid foundation takes some of the guess work out of wondering what to have for each meal option. Be sure to incorporate healthy fats, like avocado and nuts. Not only are these great compliments to each meal, but healthy fats are excellent snack time ideas as well. Avoid excessive sugar and caffeine and opt for wholesome treats like nut butter and apples, dark chocolate, and even hummus or guacamole and whole grain chips.

When meal prepping, always consider what you can add to a meal to make each serving more satisfying and nutrient dense rather than what can be taken away. Keep a well-stocked pantry to avoid the grocery store rush and subsequent hunger purchases. A superfood products subscription box is a fantastic help when it comes to ensuring you always have whole, real foods available. Remember that pregnancy requires sustained energy and a steady caloric intake for the baby's growth and development. 

Cooking meals at home using fresh ingredients ensures optimal nutrition. Some meal preppers find it easiest to pick a day of the week and prep for a full 5-7 days ahead. Others enjoy prepping meals twice weekly to avoid becoming overwhelmed. For days when you're unable to meal prep, slow cookers are a great option for preparing wholesome dishes. Try a dry erase calendar to plan out your meals and prep days. Allow yourself a few "fun" meals throughout the week such as homemade pizza and taco nights.

Enjoying the meal prep process will make it easier to stick to a routine and continue prioritizing whole foods for gut health and fetal development. 

Staying Healthy and Nourished

Simple habits can make a big difference in sticking to your health and wellness goals. Remember; consistency over perfection. Incorporating a few realistic wellness routines into your week can make a big difference in your overall health and mood. Try these easy guidelines for honoring your body's needs.

Tips for a Healthy Pregnancy Journey

• Stay hydrated by drinking plenty of water throughout the day. Aim for 8-12 cups. It can be helpful to use a water bottle with measurement marks to ensure you're staying on target.

• Incorporate physical activity, such as walking or prenatal yoga, into your daily routine. Just 30 minutes per day is enough to make a significant positive impact on heart health, blood sugar, and overall wellness.

• Get enough sleep and practice stress-reducing techniques, like meditation or deep breathing. Unwinding allows us to sleep better, especially if you're experiencing discomfort when resting. Set 10-15 minutes before bed each night for a mindfulness routine.

• Take prenatal supplements as recommended by your healthcare provider. A pill alarm can be helpful for remembering these throughout your busy day.

Prenatal Supplements and Nutrition Coaching

You're not alone in your pregnancy and postpartum journey. Having trusted healthcare and nutrition partners at your side allows us to feel confident and supported from the first kick to the first snuggle.

Prenatal Supplements and Nutrition Coaching for a Healthy Pregnancy

Every pregnancy is different which means the right prenatal supplements for yours should be tailored to your individual needs. Consult with your healthcare provider or registered dietitian to determine the best prenatal supplement options to maximize nutrition. This may look like additional iron or vitamin D3 supplements or simply upping your whole food intake in addition to standard prenatals.

Consider working with a nutrition coach to develop a personalized meal plan and ensure optimal nutrition during pregnancy. Nutrition coaches provide an informed partnership with your healthcare team and can offer valuable insights on meal planning, prep, and dietary needs. Best of all, nutritional coaching is tailored to you. That means your superfood nutrition plan will be full of wholesome meals you'll actually want to eat. Working with a nutrition coach is a great way to honor your cravings while still prioritizing essential vitamins and nutrients.*******

The best way to Prioritize whole foods and nutrient-dense meals, while using supplements as needed to fill nutritional gaps.

Your Superfood Subscription for a Healthy Pregnancy

We're here to support you every step of the way in your pregnancy journey. From your morning jumpstart to getting your daily leafy greens, Laird Superfood delivers high quality nutrition direct to your door. A superfood subscription service makes staying on track with your evolving nutritional needs easy and convenient. For busy mamas, our fast, free shipping on orders of $35 or more is a game changer! 

Join our daily ritual club and build your custom subscription box today! 

Sources

*https://themintprjct.com/pregnancy-superfoods-guide/

**https://www.webmd.com/baby/what-to-know-eating-and-drinking-during-labor

***https://pubmed.ncbi.nlm.nih.gov/24757497/

****https://www.webmd.com/diabetes/gestational-diabetes

*****https://www.thebump.com/a/10-pregnancy-foods-to-eat-for-baby

******https://www.healthline.com/nutrition/true-superfoods

*******https://www.eatingwell.com/article/7900675/top-pregnancy-superfoods-according-to-dietitians/