6 Science-Backed Foods That Support A Healthy Pregnancy

Private companies touting pregnancy “vitality” offering $200 bundles of nutrients to support healthy fetal development. Pregnancy gut health tests with $300 monthly fees. Prenatal vitamin subscriptions for $180 or more a pop.

Pursuing a healthy pregnancy has become an expensive — not to mention time-consuming — hobby. But it doesn’t have to be: Research says many of the practices that are most likely to result in a healthy pregnancy are also the cheapest and most accessible.

Simple lifestyle choices, like eating well, taking a reasonably priced prenatal vitamin daily, and regularly moving your body, are by far some of the most effective and well supported tactics for a healthy pregnancy. The influencer-backed “custom” prenatal vitamin stacks, supplement treatments, and gut health tests are trendy and experimental at best. If you’re looking to have a healthier pregnancy, you’re better off doing what science and history have confirmed — at the same time saving your wallet some burden.

Here are six of my favorite foods (that won’t break the bank) to include in your pregnancy diet.

Eggs are incredibly nutritious. Especially during pregnancy.

High end health stacks might use catch phrases like “healthy fetal development” and claim to balance your hormones. But it’s every day superfoods, like eggs, that are proven to support a healthy pregnancy. Not only are eggs cost effective and convenient source of protein, but they are excellent sources of important vitamins and minerals that women often lack in their prenatal diets. Among various essential nutrients including vitamin A, vitamin D, and vitamin E, eggs are excellent sources of choline and DHA, a key omega-3 fat both important in baby’s brain development. However, it’s important to note that most of these important nutrients are found in the yolk of the egg…so make sure you’re eating the whole thing!

Aim for some protein intake from meat on the bone, slow-cooked meat, and bone broth.

Research has shown that meat is an incredibly important source of nutrition when pregnant. It contains a complete source of protein, minerals, B-vitamins, fat-soluble vitamins, and several other nutrients that can be difficult to find in other foods. Further, meat cooked with the bone contains key nutrients like gelatin, collagen, and, most notably, glycine. Glycine is an amino acid that our bodies usually make a sufficient amount of on our own. However, pregnancy is a special case where the body requires additional glycine from the diet, and it’s difficult to find it in dietary sources other than meat with the bone. And if meat on the bone isn’t for you, collagen powder serves as a good source of glycine during pregnancy.

Leafy greens go a long way.

All vegetables are important during pregnancy, but leafy greens are nutritional powerhouses that are concentrated in vitamins, minerals, and antioxidants. In addition to vitamin C, beta-carotene, fiber, many B-vitamins, and trace minerals, leafy greens are one of the most abundant sources of folate, which is extremely important during pregnancy for preventing neural tube defects. Keep in mind that certain nutrients are better preserved when vegetables are raw, while some are enhanced when they’re cooked. Because of this, include a variety of raw and cooked veggies in your prenatal diet.

Include salmon and other fatty fish in your weekly dinner rotation.

Many women are hesitant to eat fish during pregnancy due to increased awareness about mercury content. While this is a valid fear factor as it relates to fish that are high in mercury (swordfish, mackerel, tuna), other types of fish are perfectly safe to eat while pregnant. Fatty fish like salmon, sardines, and herring are especially beneficial to consume while pregnant thanks to high levels of omega-3 fat, DHA, vitamin D, iron, and zinc. When it comes to quality, seek wild caught versus farmed fish whenever possible. Wild caught fish is usually higher in DHA when compared to farm-raised.

Train your brain to buy full fat dairy products.

Thanks to diet culture, many women have it ingrained in their heads to but low-fat dairy products. However, during pregnancy (and generally at any time of life) full fat fairy products contain far more nutrients. In addition to calcium, dairy is a good source of protein, fat-soluble vitamins, certain B vitamins, probiotics, and iodine. In addition to full fat, including some fermented dairy products — like yogurt, kefir, and aged cheese — is important as they provide probiotics. If you are lactose intolerant, you may be able to better tolerate butter, cream, full-fat Greek yogurt, and aged cheese without discomfort as these are lower in lactose.

Liver, “nature’s multivitamin,” beats supplements.

Last, but certainly not least, nature’s multivitamin, liver. And while it may repulse you to even think about eating liver, it’s probably the most nutrient-packed food option, especially during pregnancy. In addition to it being a rich source of choline, it includes iron, folate, vitamin B12, and fat-soluble vitamins (most notably vitamin A). However, if you’re uncomfortable with eating, ahem - an organ, you can purchase supplements (in capsule form) or ground beef mixtures that contain liver meat.

Targeted supplementation is important. But these foods are a good starting place.

Food is absolutely packed with health benefits beyond what you’ll find in an expensive prenatal vitamin. The effect of nutrients in whole foods cannot be underestimated. And while these foods are a good starting point, of course they are just a few of the many that support a healthy pregnancy, which means there are numerous foods beyond this list you should include in your diet during pregnancy. Additionally, a prenatal vitamin is important and should be taken daily — you just don’t need the most expensive one the internet has to offer.