8 Foods To Include In Your Diet To Grow A Healthy Baby

Here are 8 nutrient-packed foods to include in your diet to support a healthy pregnancy and help grow a healthy baby:

1. Leafy Greens (Spinach, Kale, Swiss Chard)

• Why: Rich in folate (vitamin B9), which is crucial in early pregnancy to prevent neural tube defects.

• Bonus: Also packed with iron, calcium, and fiber.

2. Eggs

• Why: A great source of choline, essential for baby’s brain development, plus protein and healthy fats.

• Pro tip: Don’t skip the yolk — that’s where most nutrients live.

3. Greek Yogurt

• Why: Loaded with calcium, probiotics, and protein, which help develop your baby’s bones and support your gut health.

• Choose: Unsweetened, full-fat for a nutrient-rich option.

4. Salmon

• Why: Packed with omega-3 fatty acids (DHA and EPA) that are essential for baby’s brain and eye development.

• Note: Choose low-mercury fish like wild-caught salmon; limit to 2-3 servings per week.

5. Lentils

• Why: High in iron, fiber, and plant-based protein — great for energy and digestion.

• Pair with: Vitamin C-rich foods (like tomatoes or bell peppers) to enhance iron absorption.

6. Avocados

• Why: Rich in healthy fats, fiber, folate, and potassium — all important for baby’s development and your energy levels.

• Plus: They help with leg cramps due to their potassium content.

7. Berries (Blueberries, Strawberries, Raspberries)

• Why: Packed with antioxidants, vitamin C, fiber, and natural sugars to keep energy levels up.

• Snack tip: Toss them on oatmeal or yogurt for a power-packed breakfast.

8. Sweet Potatoes

• Why: Loaded with beta-carotene, which the body converts to vitamin A — crucial for fetal growth and vision.

• Extra: They’re also a good source of fiber, helping with digestion.

Want a sample meal plan with these foods? Or info tailored for a specific trimester?

Love Cass xoxo