International Pantry Staples for Pregnancy Nutrition
Oats, Greek yogurt, lentils, low-mercury salmon, eggs, leafy greens, and citrus — practical ways to build balanced plates
Keywords
Pregnancy Meal Planner Team · Pregnancy Meal Planner Nutrition Editorial (WHO/CDC/NHS/ACOG)
Introduction
When pregnant, choosing the right foods is crucial to ensure the health and well-being of both mother and baby. In this article, we will explore international pantry staples that are good for pregnancy, helping to build a balanced and safe diet.
International Pantry Staples for Pregnancy
The following international pantry staples are good for pregnancy:
- Oats: rich in fiber, supporting digestive health and reducing the risk of constipation.
- Greek yogurt: rich in calcium, supporting the development of bones and teeth for the baby.
- Lentils: rich in protein, fiber, and iron, supporting the development of the fetus.
- Low-mercury salmon: rich in omega-3 fatty acids, supporting the development of the brain and eyes for the baby.
- Eggs: rich in protein, vitamins, and minerals, supporting the development of the fetus.
- Leafy greens and citrus: rich in vitamins and minerals, supporting the immune system and reducing the risk of disease.
Building Balanced Plates
To build a balanced and safe diet, pregnant women should combine these international pantry staples with each other. Here are some suggestions:
- Breakfast: oats with Greek yogurt and fruit.
- Lunch: salad with leafy greens, lentils, eggs, and low-mercury salmon.
- Dinner: soup with leafy greens, lentils, and chicken or beef.
Food Safety During Pregnancy
When pregnant, ensuring food safety is crucial to reduce the risk of disease and protect the health of both mother and baby. Here are some tips:
- Choose fresh and clean food.
- Cook food thoroughly before eating.
- Avoid eating raw or undercooked food.
- Avoid eating food that contains mercury or other toxic substances.
Conclusion
International pantry staples can help build a balanced and safe diet for pregnancy. Pregnant women should combine these staples with each other and ensure food safety to reduce the risk of disease and protect the health of both mother and baby. For more information on pregnancy meal planning, visit our website.
When to Seek Help
If you have any questions or concerns about your diet during pregnancy, consult your doctor or a registered dietitian for advice and support.
Explore on Pregnancy Meal Planner
Use these Pregnancy Meal Planner pages next — each link goes to a different part of the site:
- free 7-day pregnancy meal planner
- prenatal nutrition articles
- topic hubs for pregnancy nutrition
- Pregnancy Meal Planner Premium
Sources
- WHO: Nutrition counselling during pregnancy — https://www.who.int/tools/elena/interventions/nutrition-counselling-pregnancy
- CDC: People at Risk: Pregnant Women — Food Safety — https://www.cdc.gov/food-safety/people-at-risk/pregnant-women.html
- NHS: Foods to avoid in pregnancy — https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/
- Pregnancy Meal Planner Editorial — https://pregnancymeal.tips/blog/international-foods-good-for-pregnancy
Frequently asked questions
- What international pantry staples are good for pregnancy?
- Oats, Greek yogurt, lentils, low-mercury salmon, eggs, leafy greens, and citrus are some international pantry staples that are good for pregnancy.
- How can I ensure food safety during pregnancy?
- Choose fresh and clean food, cook food thoroughly before eating, avoid eating raw or undercooked food, and avoid eating food that contains mercury or other toxic substances.
- Where can I find more information on pregnancy meal planning?
- Visit our website for more information on [pregnancy meal planning](/blog/pregnancy-meal-planner) and consult your doctor or a registered dietitian for personalized advice and support.
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