5 Power Foods for Power Moms-to-Be

By Sarah Rueven, M.S. R.D.N.

You approach your pregnancy like you do everything else in your life—head on! Munch on the following nutrient-rich foods to power you through the next 9 months like the champ you are.

1. Salmon: Feeling a little gun-shy in the fish-consumption department? Fear not, salmon is totally safe for pregnancy. Salmon is known for its omega-3 fatty acids (which your future baby genius needs for eye and brain development), but it’s also plentiful in Vitamin D, crucial to fetal bone development. Keep tabs on how often you eat it, because the FDA recommends no more than 12 ounces per week (too much mercury isn’t good for anyone). 

2. Beans! Beans! That wonderful … food! Chickpeas, black beans, lentils, and pinto beans pack a ton of protein for the mom-to-be, with about 15 grams per cup. Beans also will help combat constipation… your favorite pregnancy symptom. Try roasting chickpeas in the oven with olive oil and a sprinkle of sea salt for a crunchy snack.  

3. Spinach and Dark Leafy Greens: Pack in a punch of nutrients for your power pregnancy with spinach. With tons of folate, iron, Vitamins A, C, K and calcium, it has almost everything your little bun in the oven needs. Throw greens in everything from your morning egg scramble to your favorite smoothie. 

4. Avocado: With more folate per ounce than any other fruit, avocados are especially helpful during your first trimester when your baby’s central nervous system is forming. This nutritional powerhouse also contains potassium, Vitamin B6, and Vitamin C. Try them on toast, or add some to your morning smoothie for a natural sweetener.

5. DHA-fortified eggs: This on-the-go breakfast staple contains about 7g protein and omega-3 fatty acids (keep building that brain power for your baby genius). Studies have shown that women who get plenty of omega-3s may deliver infants with higher levels of intelligence, better vision and more mature central nervous system functioning than women who consume lower amounts of this essential nutrient. Never too early to start prepping for the SATs….