What to eat when pregnant

5. Whole grains

rice in a wooden spoon

Whole grains are high in fiber and nutrients, including B vitamins, iron, folic acid (if fortified), magnesium, the antioxidant vitamin E, and the mineral selenium. They also contain phytonutrients, plant compounds that protect cells.

Trade white bread for whole grain, and sample different kinds of whole grains – from barley and buckwheat to oats and spelt – in your pregnancy diet.

6. Walnuts

walnuts on a table

Walnuts are one of the richest sources of plant-based omega-3s. They’re also a good source of magnesium, fiber, and protein (which you need more of now that you’re pregnant). Grab a handful of walnuts for an on-the-run snack, or toss some into a salad.

Check out other nuts, like almonds and pistachios, and nut and seed butters, like tahini, for similar benefits.




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