Healthy Diet for Pregnancy

Wholesome recipes for a healthy pregnancy diet

Most women are aware of how important vitamins and minerals are for a pregnant body, but it can be a little frustrating to try and work all of them in while you battle morning sickness, hectic days and mundane menus. Also, some of the best foods for your body are less than ideal for your taste buds -- a flax seed and date casserole doesn't really resemble a gourmet meal, after all.

Healthy eating can be a challenge, but the solution to your culinary woes is simpler than you think. Recognizing good sources of nutrients and the best ways to combine them will keep you healthy and happy through your pregnancy, so take the lead from the pregnancy video on this page and enjoy a diet that is as delicious as it is nutritious.


About Pregnancy Nutrition

No one food or dish can give you everything you need, but you can make the most of each meal if you incorporate certain foods. Vitamin C is necessary for metabolic processes and is found in as many vegetables as fruits, while the calcium you need for growing bones and muscles isn't confined to dairy products. Of course, there are many other nutrients and food types to keep your body working well, and while prenatal vitamins are a good addition to your routine, wholesome foods tend to be excellent sources of several nutrients, so they'll help you to meet your daily calorie intake and the higher levels of vitamins you need throughout pregnancy.

Elements of a Healthy Pregnancy Recipe

Since eating plain, unaltered wholesome foods can get a little tiresome when it comes to taste and menu planning, get creative in the kitchen. Combine protein-rich sources with good fats to ward off morning sickness, and play around with fruit combinations to find a unique sweet flavor that suits your taste and cravings.

Learning good substitutions and different preparation methods can lead to surprisingly delicious results. For instance, do you have a craving for chocolate mousse but can't get past how the saturated fat and calories will affect your diet? Substitute avocado flesh for the cream, and you'll swear you're enjoying the real thing. This is when your blender will become your best friend, so you may want to invest in a hardy model that can whip up a smoothie, soup or dessert in no time at all.

Blueberry Omega Blast

This berry duo offers a unique blend of antioxidants. The omega fatty acids in the acai make it a complete protein, and with a teaspoon of powerful little chia seeds, this energy-packed smoothie will surely become one of your favorites.


  • 1 packet of acai pulp (sambazon)
  • 1 tsp chia seeds
  • 1/2 cup blueberries (fresh or frozen)
  • 1 3/4 cups water or apple juice
  • 1/2 banana
  • homemade granola for topping (optional)

Place all ingredients in a high-speed blender and process until smooth. Pour into a tall glass and top with homemade granola. Enjoy!

Almond Joy Smoothie

Almonds provide a quick blast of protein, are rich in vitamin E and help to lower blood cholesterol levels. Pumpkin seeds are rich in zinc, a key mineral in fetal neurological development.


  • 3 tbsp almond butter
  • 3 pitted dates
  • 1 tbsp raw pumpkin seeds
  • 1 1/2 cups rice milk (or milk of choice)
  • 1/3 banana

Place all ingredients in a high-speed blender and process until smooth. Pour into a tall glass and enjoy!

Please consult with your physician before starting any new exercise or making any lifestyle changes during your pregnancy.

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