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 of both mother and baby. In this article, we will explore international pantry staples that are good for pregnancy, helping to build balanced and nutritious meals.
International Pantry Staples for Pregnancy
The following are some international pantry staples that are good for pregnancy:
- Oats: rich in fiber, helping to support digestive health and reduce the risk of constipation.
- Greek yogurt: rich in calcium, helping to support the development of bones and teeth in the baby.
- Lentils: rich in protein, fiber, and iron, helping to support the development of the fetus.
- Low-mercury salmon: rich in omega-3 fatty acids, helping to support the development of the brain and eyes in the baby.
- Eggs: rich in protein, vitamins, and minerals, helping to support the development of the fetus.
- Leafy greens and citrus: rich in vitamins and minerals, helping to support the immune system and reduce the risk of disease.
Building Balanced Plates
To build balanced and nutritious meals, you can combine these pantry staples with other foods such as:
- Brown rice or whole grain bread
- Vegetables and fruits
- Lean meats and fish
- Dairy products
Foods to Avoid
When pregnant, it is essential to avoid the following foods:
- Raw or undercooked foods
- Foods high in mercury
- Foods containing listeria
- Foods containing salmonella
Conclusion
Choosing the right foods is crucial when pregnant. International pantry staples like oats, Greek yogurt, lentils, low-mercury salmon, eggs, leafy greens, and citrus can help build balanced and nutritious meals. Remember to avoid foods that should be avoided and consult our meal planner to get a personalized eating plan that meets your needs.
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 are some good foods for pregnancy?
- Oats, Greek yogurt, lentils, low-mercury salmon, eggs, leafy greens, and citrus are all good foods for pregnancy.
- How can I build balanced plates during pregnancy?
- Combine international pantry staples with other foods like brown rice or whole grain bread, vegetables and fruits, lean meats and fish, and dairy products.
- What foods should I avoid during pregnancy?
- Raw or undercooked foods, foods high in mercury, foods containing listeria, and foods containing salmonella should all be avoided during pregnancy.
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