Cheap Pregnancy Superfoods: Top 12

May The Superfood Force Be With You

We know that a healthy prenatal diet with a balanced intake of protein, dairy, grains, fruits, vegetables, and vital nutrients, will help ensure your baby’s health.

We’re in full season for enjoying fruits and vegetables at a fraction of the cost than the rest of the year. So now is the time to reap the nutritional rewards that superfoods offer.

Otherwise known as miracle foods, which have a significantly higher nutritional value than most others. Eating well on a budget can be tricky, especially when pregnant. Often, all I want to do is eat everything in sight!

I’ve compiled a list of the top 12 superfoods most beneficial to you and your baby not only during pregnancy, but always. Follow me after the jump to get some delicious ideas on how to enjoy them easily, without racking up your grocery bill.

  • Natural Yogurt 1 of 12
    Natural Yogurt
    Calcium is always important for women, who are prone to bone-mineral loss as they age, but it's especially vital during pregnancy. Rich in dairy, vitamin D, C and friendly bacteria for the digestive system. Your baby also reaps the bone-building benefits. Perk: it keeps the heart-burn and indigestion monster, (so often associated with pregnancy) at bay. Make soft serve frozen yogurt by blending with your favorite fruit. Add it to granola, smoothies or enjoy it on it's own. Yogurt also makes a great cream sub for sauces and dips. Try it!
  • Brown Rice 2 of 12
    Brown Rice
    Rich in B vitamins to provide energy and absorbing unwanted toxins. Chewy and more nutritious than white rice, it is superb in a variety of ways. A simple side dish on it's own or the perfect accompaniment to your favourite stir-fry. Get wild with black beans, red peppers and corn, or make a lentil pilaf. Super yummy with creamy tahini and chick-peas, also simple to prepare.
  • Dark, Leafy Greens 3 of 12
    Dark, Leafy Greens
    Like kale and spinach. Few foods come close to these dark green miracle eats. They are rich in fiber, calcium, omega 3 fatty acids, iron, potassium, and magnesium. Simple to prepare, let go of your reservations. This stuff is delicious and can be thrown in just about anything. Toss in stir-fry's, stews and soups during the last few minutes of cooking. Grill on the BBQ in tinfoil packets with other seasonal veggies or on it's own (either one), with some lemon juice, olive oil, sesame seeds and sea salt. Lay bite size chunks of kale drizzled in olive oil and sea salt or cajun spice on a baking sheet and broil till crisp = kale chips! Add a few spinach leaves to fruit smoothies, you won't even know it's in there.
  • Avocado 4 of 12
    Steeped with glutathione, one of the most potent antioxidants and disease fighting agents available. Since they are also high in monounsaturated fats, they have gotten a bad rap during the past low-fat era. Begone silly rap. These are healthy fats, full of vitamins A, B-complex, C,E,H,K and folic acid. They also contain the buffering minerals so critical in neutralizing excess acidity, magnesium, copper, iron, calcium, potassium and many other trace elements. A perfect food in that they provide all of the essential amino acids - 18 aminos in all - plus 7 fatty acids, including omega 3 and 6. They also contain more portein than cow's milk (about 2 percent per edible portion). Fun fact: The water content of avocados ranges from 70 to 80 percent. This high water content makes these avocados a type of hydrating and energizing fuel for the body to burn, instead of a sugar-based fuel which leaves and acidic ash waste in your blood. So there! Spread it on toast, have it on salad or as a side with poached eggs cheese and toast. Obviously, enjoy it as guacamole or get adventurous with blending up a green goddess smoothie with mango juice, kale, natural yogurt and ice. Or try this raw, black cherry pie. Recipe.
  • Berries 5 of 12
    Strawberries and blueberries are my top two, especially since they are so cheap in the summer. Eaten in yogurt, on cereal or as an easy snack, berries are bursting with antioxidants, folates, fibre and vitamin C and make for a delicious way to load up on nutrients in various ways. Fruit smoothies with juice or milk, add bananas or mango, almond butter or avocado, (yes, avocado). Get creative with your combo's - the flavour junction is endless! Berry sorbet instead of ice-cream is your sweet-tooth's friend.
  • Canned Salmon 6 of 12
    Canned Salmon
    You can't have missed the memo on the benefits of omega 3's and oily fresh water fish are frequently dubbed super foods for good reason. You can have all these benefits at a fraction of the cost by buying canned salmon. High in vitamin D and other important minerals, fresh and wild salmon is also low in mercury. Flake up come chunks into a delicious summer vegetable pasta, (cold or hot), salads or sandwich. Avocado, tomato and salmon sandwiches on lightly toasted dark rye bread are the bomb-diggs. Do it.
  • Whole Eggs 7 of 12
    Whole Eggs
    These little staples are just that for good reason. Diverse in their food prep abilities, and cheap to boot. Packed with protein and an excellent source of choline, an essential vitamin that has been shown to promote brain health. They are also full of lutein and zeaxanthin, strong antioxidants which have been shown to promote eye health. Eat them up simply, hard boiled, poached or in an omelette. Live it up a little with a quiche, (store boughten shells will still keep it simple) full of those leafy greens I was talking about earlier, herbs and some delicious, sharp cheese. Get crazy with mushrooms and tomatoes if you fancy.
  • Oatmeal 8 of 12
    Is enriched with folate, which is important for fetal development and is higher in both fibre and nutrients than the processed grains we often include in our diets. Also full of iron and B vitamins and when eaten regularly can help to prevent the uncomfortable constipation that many women suffer with during pregnancy. Enjoy it traditionally in the morning with apples and cinnamon or with fresh berries and seeds. (Pumpkin, flax, sunflower, YUM!) Whip up a double batch of sugar-free oatmeal carrot and dried cranberry cookies; like these, for when you sweet tooth kicks in. Recipe.
  • Seeds 9 of 12
    Flax, sunflower and pumpkin are a great staples to have around and often can be used all together in a multitude of ways. Packed with essential fats, they are beneficial to a baby's vision and brain development. Great topped on cereal, tossed in salads and healthier baked goods.
  • Almonds 10 of 12
    Not only do they taste good but they are good for you. This little nut is full of the, 'good fat', rich in calcium, folic acid, protein, vitamin E (valuable antioxidant). Loaded with minerals like magnesium, phosphorus and zinc, as well as lots of healthy fiber they balance your blood sugar levels and make a tasty addition to both sweet and savoury dishes. Delight in almond butter added to your breakfast smoothie, or as a spread/dip with chopped fruit. Sprinkle them chopped or slivered on salad (with mandarins and poppy seeds!) Stuff them inside dried plums or figs, add them to steamed or sauteed veggies and stir-fry's. Try baked white fish with almond slivers on top. Make your own trail mix.
  • Beans 11 of 12
    Full of protein, fiber, iron, folic acid, and complex carbohydrates (the good kind of carbs that provide longer-lasting energy). The options are endless. Lentils, black beans, white beans, kidney beans, chickpeas all make for easy, inexpensive meals. Add them to soups, chillies, casseroles, cold on salads, stews, curries and stir-fry's. Blend up some hummus as a dip for veggies; on toast with cheese, avocado and tomatoes = BLISS.
  • Bananas 12 of 12
    Loaded with potassium, folic acid, vitamin B6, and vitamin C, these convenient snacks on the go are as varied in their edible options as they are economical. Experiment with some healthy baking options to satisfy your cravings for goodies, or easily add them to smoothies, on top of your cereal or with a wee bit of almond butter and honey.

Check out your local farmer’s markets, buying locally often means you can purchase organic for the same price as regular produce at the grocery store; by simply supporting your local meat, veggie and dairy farmers.

Other posts by Selena…you can follow her antics on the Twitters too.


Article Posted 5 years Ago

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