Kicks and Cankles: Must-Have Produce for Pregnancy

Kicks and Cankles: Must-Have Produce for Pregnancy

When you're expecting, it can be tough to get everything into your body that you're supposed to without driving yourself crazy in the process. Not to mention those cravings aren't exactly doctor recommended (i.e., root beer floats and Costco pizza).

So if you're trying your best to get more fruits and veggies into your diet during your pregnancy, then take a look at this! We've put together a few things from the produce section to pick up on your next trip to the grocery store!


Do they really keep the doctor away? Probably not, considering you have to go every four weeks when you're pregnant. But apples are still a great thing to add to your diet during pregnancy because of their high concentration of vitamins C and E which help with lung development for your growing baby. Studies have shown that women who eat apples during pregnancy may reduce the risk of asthma in their children. It could also help your morning sickness, and give you a little boost of energy as well. They have carbs, calories, and vitamins that will keep you going longer than that soda or coffee will. 

Dark Greens

Don't knock the kale craze during pregnancy! Spinach, collard, and chard are also packed with tons of fiber, vitamins C and K, and lots of iron. They also have antioxidants, which will help you stay healthy while you're little one is growing. Eat them raw if you're a warrior, or add them into a sweet fruit smoothie, or sauté them down and serve them as a side dish for dinner.


Yes, I know it has a lot of calories, but they're worth it! When you're doing your best to fit in fat into your diet without packing in the sugar and processed foods, then an avocado is your new bestie. It is not only freaking delish on everything, but it is also a great source of potassium, healthy fats, and fiber. And it comes with a fun plus of being great for your skin, nails and hair. Smear, dice, or scoop this stuff on everything! 


These little root veggies are a super food for anyone, but the pregnant ladies in the house should be paying special attention. Carrots are packed with tons of beta-carotene, vitamins A, C and K, potassium and iron for muscles, and minerals like copper, manganese and folate to help with that overall healthy glow! If the mood takes you, go ahead and juice it! For those of us who would rather die than do that, go ahead and dip them in ranch. See? Everyone can win when it comes to carrots!

Sweet Potatoes

One cup of these orange cuties have about 300% of the daily recommended intake of vitamin A for pregnant women. Vitamin C, iron, fiber, and potassium (seem like a familiar cast of characters, huh?) will all help to promote a healthy immune system, muscle growth and maintenance. It also helps keep away cramps and constipation. Dice these up and roast them in the oven, cut and pan fry them, or boil and smash them up! 


Citrus isn't your only choice for Vitamin C in your fruit. A handful of berries will have just as much of that iron-soaking vitamin, and are also packed full of potassium and folate. You can mix them with yogurt for a midday snack, toss them in a smoothie, or add a little sugar and some whipped cream for a sweet treat at the end of a long day of walking around on fat feet. You feel me?


Contributing to healthy kidneys and your nervous system, the potassium in bananas will also help keep your blood pressure in check. They're a great way to fend off those devilish leg cramps, and thanks to B6, they have the added bonus of helping against morning sickness! Slice a few into your cereal, smear them with almond butter, or peel and eat one for a quick and healthy snack.


Vitamin C is super important during pregnancy, because it helps your body to absorb iron. So, for obvious reasons, oranges are a great way to get your diet packed full of the stuff. You could also stick to orange juice, as long as it's pasteurized! Also, the folic acid in oranges helps to avoid neural tube defects, so they are a great thing to add to your diet at the beginning of your pregnancy.

Whether you're headed to the farmer's market, going to your daily target run, or buying in bulk, getting all those nutrients you need during pregnancy will almost always lead you to the fruits and veggies! So don't skimp, mix it up, and get in all that goodness while you and baby need it most!

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