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How to Incorporate Leafy Greens into a Pregnancy Diet

January 2, 2022

Woman holding green smoothie
Leafy greens may not be what you crave when pregnant, but they are an excellent source of nutrients – something you and your developing baby need lots of! In this post, we’ll share all the incredible health benefits associated with leafy greens, as well as some yummy recipes to make it easier to incorporate them into entrees, side dishes, and even smoothies!

Benefits of Leafy Greens While Pregnant

A, B, C, E, and K. That’s the alphabet soup of vitamins found in leafy greens. Plus, you’ll find high levels of fiber, iron, magnesium, potassium, and calcium. From salad greens, mustard greens, kale, and spinach, to broccoli and bok choy, these leafy vegetables are packed with what expectant moms and their babies need. Dark greens also supply a significant amount of folate, a B vitamin that promotes heart health and helps protect against some kinds of birth defects.1

Other benefits of eating vegetables during pregnancy include their role in supporting:

  • Healthy weight gain for mom
  • Just-right blood pressure
  • Reduced risk of developing anemia
  • Healthy birth weight for baby

Tasty Leafy Green Recipes

Most women should eat 2.5 cups to 3 cups of vegetables each day.2 If you aren’t a fan of leafy green superfoods, how can you make sure you eat the recommended amounts? By making them delicious, of course! Here are some tasty recipe ideas to make sure you get more leafy greens in your diet.

Spinach-Orzo Salad with Chickpeas combines lots of textures and flavors and hot and cold temperatures to help you forget that you’re eating spinach!

A Kale and Quinoa Salad is a satisfying meal or a perfect side dish packed with vitamins from the kale and healthy-but-hearty protein from the quinoa.

If salads aren’t your thing, try a nice cup of Swiss Chard Bean Soup packed full of leafy greens and Great northern beans for fiber.

Love smoothies? They’re a great way to disguise vegetables! This Ginger Kale Smoothie recipe is the perfect breakfast for on-the-go (or a daytime pick-me-up). It is a healthy blend of fresh torn kale, spices, and juices.

Looking for something a little heartier for dinner? Try this Weeknight Ravioli Lasagna loaded with fresh spinach and part-skim mozzarella.

When You Can’t Always Eat Right

There is no substitute for eating healthy during pregnancy to get the extra vitamins and minerals that your body – and your baby – need. But life happens, and you can’t always make the best food choices. That’s where prenatal vitamins can help fill in the gaps.

Prenatal vitamins are readily available over the counter or by prescription, but they are not all created equal. Talk with your doctor about your body’s specific needs to make sure you maintain the right amount of nutrients in your diet to support a healthy pregnancy. You can also take this interactive quiz to help you find your perfect Prenate Vitamin!

 

Prenate® Vitamin Family
This post is brought to you by the Prenate® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

Connect with Prenate®

IMPORTANT SAFETY INFORMATION

WARNING: Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Keep this product out of reach of children. In case of accidental overdose, call a doctor or poison control center immediately.

WARNING: Ingestion of more than 3 grams of omega-3 fatty acids (such as DHA) per day has been shown to have potential antithrombotic effects, including an increased bleeding time and International Normalized Ratio (INR). Administration of omega-3 fatty acids should be avoided in patients taking anticoagulants and in those known to have an inherited or acquired predisposition to bleeding.

This site and its contents are an information resource only, and are neither intended to nor should be used in replacement of your doctor or other prescribing professional’s medical guidance, recommendations or advice. Neither this site nor its information should be used or relied upon for any diagnostic, medical, treatment, nutritional or other purpose. All aspects of pregnancy, including whether pregnancy is right for you, and the nourishment and care of your child, should be made with your doctor and other appropriate medical professional, and in consideration of your and your child’s particular medical history. Avion Pharmaceuticals, LLC (“Avion”) makes no representation, warranty or other undertaking that this site or its information are appropriate for you or your child’s specific needs or issues, and further expressly disclaims all damages, losses, injuries or liability whatsoever incurred or alleged to have been incurred in consequence of your reliance on the information on this site. Avion does not endorse any test, procedure, treatment, remedy, therapy, cure, nutritional regimen, method or other activity or undertaking that you and/or your doctor or other medical professional may elect or recommend. By visiting this site you agree to these terms and conditions and acknowledge that you have read and understand the same. These terms and conditions, together with any information on this site, may be amended, restated or otherwise changed from time to time and at any time by Avion within the sole, absolute and uncontrolled exercise of its discretion. You acknowledge and agree that Avion has no duty or obligation to keep you informed of any amendments to, restatements of or other changes to these terms and conditions or this site, and that you are solely and exclusively responsible for apprising yourself of the same.

IMPORTANT SAFETY INFORMATION

WARNING: Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Keep this product out of reach of children. In case of accidental overdose, call a doctor or poison control center immediately.

WARNING: Ingestion of more than 3 grams of omega-3 fatty acids (such as DHA) per day has been shown to have potential antithrombotic effects, including an increased bleeding time and International Normalized Ratio (INR). Administration of omega-3 fatty acids should be avoided in patients taking anticoagulants and in those known to have an inherited or acquired predisposition to bleeding.

This site and its contents are an information resource only, and are neither intended to nor should be used in replacement of your doctor or other prescribing professional’s medical guidance, recommendations or advice. Neither this site nor its information should be used or relied upon for any diagnostic, medical, treatment, nutritional or other purpose. All aspects of pregnancy, including whether pregnancy is right for you, and the nourishment and care of your child, should be made with your doctor and other appropriate medical professional, and in consideration of your and your child’s particular medical history. Avion Pharmaceuticals, LLC (“Avion”) makes no representation, warranty or other undertaking that this site or its information are appropriate for you or your child’s specific needs or issues, and further expressly disclaims all damages, losses, injuries or liability whatsoever incurred or alleged to have been incurred in consequence of your reliance on the information on this site. Avion does not endorse any test, procedure, treatment, remedy, therapy, cure, nutritional regimen, method or other activity or undertaking that you and/or your doctor or other medical professional may elect or recommend. By visiting this site you agree to these terms and conditions and acknowledge that you have read and understand the same. These terms and conditions, together with any information on this site, may be amended, restated or otherwise changed from time to time and at any time by Avion within the sole, absolute and uncontrolled exercise of its discretion. You acknowledge and agree that Avion has no duty or obligation to keep you informed of any amendments to, restatements of or other changes to these terms and conditions or this site, and that you are solely and exclusively responsible for apprising yourself of the same.

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