Eating nutritious food is important for you and your baby during pregnancy. Here are 7 fruits that help support your baby’s health and can also prevent constipation.
During pregnancy, your little one depends on you to provide the nutrition they need. That’s why it’s time to make sure you’re making the best food choices for baby — and for yourself.
It’s important to eat a well-balanced diet that includes lots of fruits and veggies. These powerful foods have much of what you — and your baby — need to stay healthy.
When you’re pregnant, it’s important to eat nutritious food and avoid empty calories.
Fruits and vegetables are filled with nutrients. When you add a variety of them to your diet, you’ll likely get most of the vitamins, minerals, and fiber that you and your baby need.
Eating fruits and vegetables also helps prevent constipation, a common symptom during pregnancy. Get thee to a produce aisle and you won’t regret it.
If you’re also experiencing morning sickness, your risk of dehydration is higher. To avoid dehydration, drink 8 to 12 glasses of water daily. Because fruits contain water, they can help you stay hydrated.
If you’re pregnant, you might be craving something sugary. But try not to make a habit of reaching for a piece of cake or a candy bar to satisfy that sweet tooth. Fruit is the perfect solution.
It offers the sweetness you crave and the nutrition you need. Enjoy these fruits as part of a healthy pregnancy diet in salads, in smoothies, over yogurt, or as a snack anytime.
Oranges help you stay hydrated. They’re also a great source of folate, or folic acid. Folate is a B vitamin that’s very important in helping prevent brain and spinal cord defects, also known as neural tube defects.
The American College of Obstetrics and Gynecology (ACOG) recommends taking 400 micrograms (mcg) of folic acid per day before you start trying for a baby, then at least 600 mcg per day while pregnant.
Oranges are a
Plus, these little vitamin bombs are so tasty. Try this orange and pistachio parfait for a boost of flavor and antioxidants.
Mangoes are another great source of vitamin C. One cup gives you
This mango mint lassi combines vitamin C and antioxidants with Greek yoghurt and protein.
Avocados have more folate than other fruits. They also
- vitamin C
- B vitamins
- vitamin K
- fiber
- choline
- magnesium
- potassium
Choline is important for the development of your baby’s brain and nerves. Choline deficiency may cause neural tube defects and lifetime memory impairment.
Try out this egg and avocado sandwich for a breakfast rich in protein and healthy fats.
In one 2020 study, pregnant people reported some success in using lemon and peppermint essential oils to help relieve pregnancy-related nausea. It;s unknown whether the scent of a french lemon would have the same effect as the essential oil.
Lemons are also high in vitamin C.
Consider adding some to your water or tea or using them in this Mediterranean lemon chicken recipe.
Bananas are another
Constipation is very common during pregnancy. It may be caused by:
- uterine pressure on the intestines
- hormonal changes
- a low fiber diet
- iron in prenatal vitamins
Try out this banana and strawberry smoothie for a refreshing breakfast or snack.
Berries — such as blueberries, raspberries, strawberries, blackberries, and goji berries — are rich in all kinds of goodness, such as:
- carbohydrates
- vitamin C
- fiber
- folate
They also contain phytonutrients like flavonoids and anthocyanins.
Carbohydrates give you much-needed energy, and they pass easily through your placenta to nourish your baby.
It’s important to eat mostly nutrient-dense complex carbohydrates like berries instead of processed, simple carbohydrates like doughnuts, cakes, and cookies.
Consider whipping up a smoothie with both bananas and blueberries for a vitamin-packed meal or snack.
Apples are high in fiber and are a
For the best bang for your nutrient buck, eat the peel — just make sure to rinse it with lots of water first.
Apples are portable and can be added to many recipes, so make sure to stock up when you’re filling your produce bag.
For some added protein, try out this delicious chicken recipe where apples and roasted root vegetables add a boost of color and flavor to your plate.
Medical professionals usually recommend eating two to four servings of fruit.
In general, one serving of fruit is:
- a medium piece of whole fruit (about the size of a tennis ball)
- 1 cup of cut fruit
When it comes to 100% fruit juices, as long as they’re pasteurized, they’re safe to drink. But you may miss out on some of the nutrients, such as fiber, in juice form.
Dried fruit can also be used to get nutrients in an on-the-go form. Just be aware that they can be more calorie- and sugar-dense than their fresh counterparts.
Pregnant people may need to be more cautious about foodborne illnesses such as Listeria. During pregnancy, people are 10 times more likely than the general population to get listeriosis. This could cause miscarriage or preterm labor.
To lessen your risk of consuming bacteria, follow
- Wash fruit thoroughly, even if it’s prewashed.
- Remove any bruised areas where bacteria may lurk.
- Drink only pasteurized or boiled fruit juice.
- Store fresh fruit in the refrigerator, away from raw meat.
Eating fruit during pregnancy helps ensure that you and your baby stay healthy and ready to take on the world.
Fresh, frozen, and canned fruits are all good options. Just make sure no sugar has been added to canned or frozen varieties.
Contact your doctor if you have any questions or concerns about your pregnancy eating plan. If you need more advice on what to eat, here are 13 foods that are great choices.
Q:
What causes food cravings during pregnancy?
Anonymous patientA:
You may have heard that hormones or nutrient deficiencies cause pregnancy food cravings. For example, if you crave green apples, you may be deficient in pectin, potassium, or vitamin A. The truth is, it’s unclear what causes pregnancy cravings. You may simply want something that tastes tart and sweet. As long as you’re craving foods, it’s OK to give in now and then. If your cravings are unhealthy, try to find healthier alternatives. Call your doctor if you crave non-foods like laundry starch or dirt.
Nicole Galan, RNAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.