How to Incorporate Leafy Greens into a Pregnancy Diet
January 2, 2022Leafy 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.