Pregnancy nutrition Archives - Page 2 of 15

Posted on August 12, 2025 by bigboss123 — 5 Comments

Introduction to Pregnancy Nutrition: Empowering Your Journey to Motherhood

Pregnancy is one of the most beautiful and life-changing experiences you’ll ever have. It’s also a time when your relationship with food takes on a whole new meaning. What you eat now isn’t just fueling you — it’s shaping your baby’s brain, bones, and future health.

And here’s the thing: that old saying “eating for two”? It’s a myth. In reality, your body needs quality over quantity — nutrient-rich foods that meet the unique demands of pregnancy without overloading you with unnecessary calories.

In this guide, we’ll explore the latest science on pregnancy nutrition, reveal the most important nutrients to focus on, and share easy, tasty ways to get them into your daily meals — with plenty of Masala Monk recipes and resources along the way to inspire you.

Why Pregnancy Nutrition Matters More Than Ever

Recent research from the British Nutrition Foundation (2025) revealed something worrying: many expectant mothers — especially teenagers, low-income women, and those carrying more than one baby — aren’t getting enough folate, iron, iodine, or omega-3 fatty acids.

These nutrient gaps can have lifelong effects, from higher risks of neural tube defects to slower brain development and an increased likelihood of chronic diseases later in life. The good news? With thoughtful eating and the right supplements, you can close those gaps and give your baby the best possible start.

The Pregnancy Nutrition Power List

Folate / Folic Acid

Folate is the star nutrient of early pregnancy, helping prevent neural tube defects and supporting rapid cell growth. Experts recommend starting supplementation before conception if possible — 400 mcg daily pre-pregnancy, increasing to 600 mcg once you’re expecting.

You’ll find it in leafy greens, lentils, beets, and citrus fruits. To make it delicious, try one of our folate-rich salads with kale, quinoa, and beets, or explore these lentil and bean dishes designed to boost folate in pregnancy.

Iron

Pregnancy increases your blood volume by almost 50%, so your need for iron skyrockets. Without enough, you risk iron-deficiency anemia — which can leave you feeling drained and affect your baby’s oxygen supply.

Aim for 27 mg/day through foods like spinach, chickpeas, lean meats, and fortified cereals. Pair iron-rich foods with vitamin C sources (like citrus or tomatoes) for better absorption. For something quick and satisfying, blend up one of our iron-enriched smoothies with spinach and apple.

Calcium & Vitamin D

While your baby’s bones are forming, your body will draw calcium from your own stores if you’re not getting enough — putting you at risk of bone loss.

Calcium needs hover around 1,000 mg/day, with vitamin D helping your body absorb it efficiently. Dairy products, fortified plant milks, almonds, leafy greens, and small fish with bones are all great options. If you want a plant-based boost, check out our guide to millets in pregnancy — they’re rich in calcium, magnesium, and other essential minerals.

Iodine

This often-overlooked mineral is essential for thyroid function and fetal brain development. You can get iodine from dairy, eggs, seaweed (in moderation), and seafood — but many women still need a supplement. Check your prenatal label to be sure it’s included.

Might also want to read: Kale During Pregnancy: Superfood for Supermoms

Omega-3 Fatty Acids (DHA & EPA)

Omega-3s are critical for your baby’s brain, eye, and nervous system development. They also reduce the risk of preterm birth and may lower your chances of postpartum depression.

If you eat fish, aim for 2–3 servings of low-mercury varieties per week (think salmon, sardines, trout). Vegetarian or vegan? Consider an algae-based DHA supplement to ensure you’re covered.

Choline

Choline works hand-in-hand with folate to support brain development and memory. Eggs are one of the richest sources, but it’s also found in meat, soybeans, and some nuts. Many prenatal vitamins don’t have enough, so you might need to get it from your diet.

Zinc & Selenium

These trace minerals support your immune system and act as antioxidants, protecting both you and your baby from oxidative stress. Nuts, seeds, seafood, and whole grains are excellent sources.

Supplements: Quality Over Quantity

While a healthy diet is the foundation, supplements are your insurance policy. But here’s a wake-up call — recent testing found some prenatal vitamins contain heavy metals like lead, arsenic, and cadmium or don’t deliver the nutrients they claim.

That’s why it’s worth reading labels carefully, choosing third-party tested brands, and understanding what’s inside your prenatal. If you’re unsure about folic acid vs. methylfolate, our guide on methylated prenatal vitamins breaks it down clearly.

Eating Well in Every Trimester

First Trimester
Morning sickness can make eating a challenge, so focus on nutrient-rich, nausea-friendly foods — and don’t skip your folate supplement. Need inspiration? Our first trimester nutrition guide offers practical tips to balance nourishment and comfort.

Second Trimester
Energy levels often rise, making it a great time to focus on calcium, vitamin D, and omega-3 intake. Add an extra 300 healthy calories per day from nutrient-rich snacks like avocado toast or yogurt with fruit.

Third Trimester
Your baby is growing fast — protein, iron, and fiber are your allies. Keep constipation at bay with plenty of fluids, whole grains, and fresh fruit. If you need help choosing safe, hydrating produce, see our guide to fruits during pregnancy.

The Bottom Line

Pregnancy nutrition isn’t about rigid rules — it’s about making small, intentional choices that nourish you and your baby every single day.

With a plate full of colorful fruits, leafy greens, whole grains, quality proteins, and healthy fats — plus smart supplementation — you’re giving your little one the strongest possible start in life.

And remember, every bite counts. Let food be your ally, not your stress. With a little planning and the right resources, you’ll be confident, well-nourished, and ready for the beautiful journey ahead.

FAQs: Introduction to Pregnancy Nutrition

1. How many extra calories should I eat during pregnancy?
In most cases, you only need about 300 extra healthy calories per day in the second and third trimesters. The first trimester usually doesn’t require extra calories—focus on nutrient density instead.

2. Why is folic acid so important in early pregnancy?
Folic acid (or folate) helps prevent neural tube defects in the baby’s brain and spine. It’s most critical during the first trimester and ideally should be started before conception.

3. Can I get all the nutrients I need from food alone?
A balanced diet is essential, but many women still need prenatal vitamins to meet requirements for folate, iron, iodine, vitamin D, and omega-3s.

4. What’s the difference between folic acid and methylfolate?
Folic acid is a synthetic form of folate. Methylfolate is a bioactive form your body can use directly, especially important for those with MTHFR gene variants.

5. How can I prevent iron-deficiency anemia during pregnancy?
Eat iron-rich foods like spinach, lentils, and lean meats, pair them with vitamin C foods, and consider supplements if your doctor recommends them.

6. Should I take an omega-3 supplement if I don’t eat fish?
Yes. DHA and EPA are critical for fetal brain and eye development. Plant-based sources like flax and chia provide ALA, but you may need an algae-based DHA supplement.

7. How much calcium do I need daily?
Aim for around 1,000 mg/day during pregnancy from a mix of dairy, fortified plant milks, leafy greens, almonds, and other calcium-rich foods.

8. Why is choline often overlooked in pregnancy nutrition?
Choline supports brain development and cell structure, but many prenatal vitamins don’t have enough. Eggs, lean meat, and legumes are good sources.

9. Are all prenatal vitamins safe?
Not necessarily. Some have been found to contain heavy metals or inaccurate nutrient levels. Always choose third-party tested brands and check labels for key nutrients.

10. How can I manage nausea while still eating well?
Opt for smaller, frequent meals, bland foods, ginger, and hydration. Avoid skipping meals—try nutrient-rich snacks like smoothies, nuts, or yogurt.

Posted on August 12, 2025 by Shashank Aggarwal — Leave a comment

Eating for Two: Nurturing Your Pregnancy with the Health Benefits of Plums

Expecting a little one? You’ve probably heard the phrase “eating for two,” but in reality, it’s not about doubling your portions—it’s about doubling the nutrients that matter most. Among the many fruits nature offers, plums (and their dried version, prunes) are a juicy, tangy, and nutrient-rich option that can work wonders for both you and your baby.

In this guide, we’ll explore how plums can support a healthy pregnancy, backed by the latest research, and show you easy ways to incorporate them into your meals—alongside links to related resources here on MasalaMonk.

Plums: Small Fruit, Big Nutritional Punch

Plums come loaded with:

Vitamins: A, C, and K
Minerals: Potassium, magnesium, copper, phosphorus
Antioxidants: Anthocyanins, chlorogenic acid, catechins
Fiber: Especially in the skin, plus natural sorbitol

If you’re new to planning a pregnancy diet, our Introduction to Pregnancy Nutrition: Empowering Your Journey to Motherhood covers the fundamentals that plums fit perfectly into.

Health Benefits of Plums During Pregnancy

1. Natural Constipation Relief

Constipation is one of the most common pregnancy discomforts. Recent research (Verywell Health, Aug 2025) confirms that plums—thanks to their fiber, sorbitol, and phenolic compounds—help regulate bowel movements without harsh laxatives.

Tip: Snack on whole plums with the skin for maximum benefit.

2. Strong Bones for Mom & Baby

Bone health is critical during pregnancy. Vitamin K, potassium, and polyphenols in plums have been shown to support bone density and reduce osteoporosis risk (Health.com, 2024; Cleveland Clinic, 2025). This is especially important as your body prioritizes calcium for your baby’s skeletal development.

You can pair plums with folate-rich recipes from our Boosting Folate in Pregnancy: Top 5 Lentil and Bean Dishes for a powerhouse meal.

3. Heart & Cholesterol Support

A 2023 meta-analysis found that regular prune consumption lowered LDL (“bad”) cholesterol—beneficial for maintaining cardiovascular health during pregnancy, when blood volume and heart workload increase.

4. Antioxidant & Anti-Inflammatory Protection

Lab studies (Verywell Health, 2025) show plum extracts may inhibit certain cancer cell growth and reduce oxidative stress. While these are preliminary findings, antioxidants in pregnancy are linked to reduced inflammation and better vascular function—important for conditions like preeclampsia.

5. Iron Absorption & Anemia Prevention

Plums provide small amounts of iron and vitamin C, which helps your body absorb iron from other plant-based sources—especially important if you’re vegetarian or vegan.
Learn more in our Vegetarian Diet and Anemia Prevention in Pregnancy.

6. May Reduce Preterm Labor Risk

Some pregnancy-focused studies and nutrition resources highlight plums’ magnesium content, which supports muscle relaxation—including the uterus—potentially reducing the risk of preterm contractions.

How Much is Safe?

For most healthy pregnancies, 150–200 g of fresh plums (about 2–3 fruits) per day is safe and beneficial. Dried plums (prunes) are more concentrated, so start with 3–4 prunes per day to see how your digestion responds.

Caution: If you’re prone to kidney stones, have uncontrolled diabetes, or take blood thinners, talk to your healthcare provider before increasing intake.

Delicious Ways to Enjoy Plums While Pregnant

Add sliced plums to morning oatmeal or yogurt bowls.
Blend into a smoothie with spinach and Greek yogurt for a nutrient boost.
Pair with cheese or nuts for a balanced snack.
Use in lightly cooked chutneys or compotes.

For more pregnancy-safe kitchen practices, see Safe Eating During Pregnancy: Foods to Eat, Avoid, and Safety Practices.

Final Thoughts

Plums may be small, but they pack a powerful nutritional punch—offering relief from constipation, supporting bone and heart health, boosting iron absorption, and delivering antioxidant protection. By adding them thoughtfully to your pregnancy diet, you’ll be nourishing both yourself and your baby in a delicious, natural way.

Pair them with other pregnancy-friendly foods—like apples, covered in our Apples During Pregnancy: A Crunchy Bundle of Joy and Health—for a well-rounded fruit intake.

Because when you’re eating for two, every bite matters—and a juicy plum might be just what you both need.

FAQs: Eating for Two – The Health Benefits of Plums During Pregnancy

1. Are plums safe to eat during pregnancy?
Yes, plums are generally safe in moderation for most healthy pregnancies. They are rich in vitamins, fiber, and antioxidants, making them a great addition to a balanced diet. Always wash them thoroughly before eating.

2. How many plums can I eat per day while pregnant?
A safe range is about 150–200 g of fresh plums (2–3 fruits) daily, or 3–4 dried plums (prunes), unless otherwise advised by your doctor.

3. Can plums help with constipation during pregnancy?
Yes. Plums contain both soluble and insoluble fiber, as well as sorbitol—a natural sugar alcohol with a mild laxative effect—making them effective in relieving pregnancy-related constipation.

4. Do plums help prevent anemia?
Plums provide small amounts of iron and vitamin C, which helps your body absorb iron from plant-based foods. Pairing plums with other iron-rich foods can support anemia prevention.

5. Can plums reduce the risk of preterm labor?
Some nutrition experts note that plums’ magnesium content may help relax muscles and potentially lower the risk of premature contractions, though more research is needed.

6. What’s the difference between plums and prunes for pregnancy benefits?
Prunes are dried plums, more concentrated in nutrients and natural sugars. They offer similar benefits—especially for digestion—but should be eaten in smaller amounts.

7. Are there any side effects of eating too many plums during pregnancy?
Overeating plums may cause diarrhea, bloating, or spikes in blood sugar. People prone to kidney stones should limit them due to oxalates.

8. Can plums help with bone health during pregnancy?
Yes. Plums contain vitamin K, potassium, and polyphenols that may help maintain bone density, which is crucial as your body diverts calcium to your growing baby.

9. How should I include plums in my pregnancy diet?
Enjoy them fresh, in smoothies, mixed into oatmeal, baked in healthy desserts, or paired with cheese and nuts for balanced snacks.

10. Do I need to avoid plum skins while pregnant?
No, in fact, plum skins contain much of the fruit’s fiber and antioxidants. Just wash them thoroughly to remove pesticides or contaminants.

Posted on August 11, 2025August 11, 2025 by bigboss123 — 1 Comment

Chickpeas Through Pregnancy

1. The Humble Chickpea — A Pregnancy Powerhouse

Whether you call them chickpeas, garbanzo beans, kabuli chana, or black chana, these little legumes have nourished cultures for centuries. Now, modern research is catching up to what traditional diets have known all along — chickpeas can be a pregnancy superfood when prepared the right way.

Packed with folate, iron, protein, fiber, and choline, chickpeas deliver nutrients essential for both mom and baby. But here’s the catch: while they’re nutritious, there’s a right (and safe) way to eat them during pregnancy — and a few things to watch for.

We’ll explore their benefits, risks, trimester-wise tips, and even mouth-watering recipes (plus snack ideas like roasted chana and protein-rich soups) to make chickpeas a happy staple on your plate.

5 reasons to eat Chickpea during pregnancy

Also Read: Boosting Folate in Pregnancy: Top 5 Lentil and Bean Dishes

2. Why Chickpeas Shine in Pregnancy Nutrition

Just one cup of cooked chickpeas contains:

Folate (~280 µg): Crucial in the first trimester for reducing the risk of neural tube defects.
Iron (~4.7 mg): Supports oxygen transport and helps prevent anemia.
Protein (~14 g): Fuels the development of your baby’s tissues and your own muscle health.
Fiber (~12 g): Aids digestion, prevents constipation, and supports stable blood sugar.
Choline (~70 mg): Supports brain development and memory function in your baby.
Calcium, Magnesium, Zinc: Key for bone, nerve, and immune health.

📌 Latest research: A 2023 Frontiers in Nutrition study found that low maternal fiber intake was linked to delayed cognitive and motor skills in infants. Chickpeas are a high-fiber, plant-based way to help bridge that gap.

💡 Pair chickpeas with vitamin C-rich foods like tomatoes, lemon, or bell peppers to enhance iron absorption — you can find this in recipes like our Folate-Rich Kale & Quinoa Salad.

Also Read: Combat Anemia During Pregnancy: 5 Iron-Infused Recipes

3. Safety First — How to Eat Chickpeas During Pregnancy

Chickpeas are safe to eat during pregnancy — but only if they’re cooked or roasted thoroughly. Raw or undercooked chickpeas (including inadequately rinsed canned beans) can cause digestive distress, and in rare cases, foodborne illness.

Pregnancy-Safe Chickpea Tips:

Soak and cook dried chickpeas until soft — soaking helps reduce gas-causing compounds.
Rinse canned chickpeas well to remove excess sodium and canning liquid.
Roast fully if making crunchy snacks like roasted chickpeas.
Start small if you’re new to legumes, increasing portion sizes gradually.
Mix it up — try chickpeas in soups, salads, curries, and even pasta (like in our High-Protein Pasta Ideas).

💬 Real mom experience: “I lived off roasted chickpeas for days. They kept me full, gave me energy, and didn’t spike my blood sugar.” — via Reddit

4. Chickpeas by Trimester — How to Enjoy Them at Every Stage

Pregnancy isn’t one-size-fits-all, and neither is your diet. Your tolerance, cravings, and digestion will shift from trimester to trimester. Chickpeas can adapt to those needs — here’s how:

First Trimester

Focus on folate-rich, gentle preparations like chickpea soups or hummus. These are easy to digest if you’re battling nausea.
Try our comforting Vegan Protein-Rich Chickpea Soups for warmth and steady energy.

Second Trimester

Energy returns, and digestion stabilizes. This is the time for fiber-packed salads and curries.
Add chickpeas to our Folate-Rich Kale & Quinoa Salad or make a batch of chana masala from our Vegetarian High-Protein Meal Prep Ideas.

Third Trimester

You’ll need extra protein, iron, and calcium for baby’s rapid growth.
Opt for hearty chickpea stews, roasted snacks, or chickpea pasta dishes from our High-Protein Pasta Ideas.

Also Read: Fetal Development: Pregnancy Trimesters

5. Delicious Pregnancy-Friendly Chickpea Recipes

You don’t need to stick to one boring preparation — chickpeas are incredibly versatile. Here are some pregnancy-safe, drool-worthy ideas:

Classic Chana Masala
- Rich in iron, folate, and flavor. Pair with brown rice or whole wheat roti for a complete meal.
- Try it from our High-Protein Vegetarian Meal Prep guide.
Chickpea & Avocado Toast
- Smash boiled chickpeas with ripe avocado, lemon juice, and a sprinkle of salt — pregnancy-friendly and quick.
- Featured in 5 Sugar-Free, Protein-Packed Snacks.
Mediterranean Chickpea Salad
- Combine chickpeas, cucumber, tomatoes, parsley, lemon juice, and feta (pasteurized).
- A cooling option for warmer months.
Chickpea Pasta Primavera
- Use chickpea pasta for extra protein and top with sautéed vegetables.
- See our High-Protein Pasta Dishes for inspiration.
Roasted Spiced Chickpeas
- Toss cooked chickpeas in olive oil, cumin, and smoked paprika; roast until crispy.
- Ideal for mid-morning munchies or movie night.

6. Real-Life Pregnancy Stories with Chickpeas

Sometimes, science meets real life — and the combination is powerful. Here’s what moms-to-be have shared about their chickpea experiences:

The Raw Surprise
“I was eating chickpeas straight from the can without cooking them… and had terrible stomach aches. The label literally said ‘cook thoroughly.’ Once I stopped, I felt better instantly.” — Reddit user
Roasted Rescue
“I lived off roasted chickpeas for days. They were crunchy, satisfying, and kept me full between meals.” — BabyBumps forum
Cravings with Consequences
“My main pregnancy craving was chickpeas and spinach — and now my toddler loves chickpeas too.” — BeyondTheBump forum

7. Risks & Who Should Be Cautious

Chickpeas are generally safe for most pregnant women, but there are a few scenarios where you’ll want to be mindful:

Gas & Bloating
Chickpeas are high in fiber and certain oligosaccharides, which can cause discomfort if introduced suddenly. If you’re prone to bloating, start with small servings.
Allergies
Rare but possible — if you’ve had allergic reactions to legumes (like peanuts or soy), consult your doctor before adding chickpeas to your diet.
Gestational Diabetes
While chickpeas have a low glycemic index, portions still matter. Pair with vegetables and healthy fats to keep blood sugar stable.
Kidney Stones
Chickpeas contain oxalates, which can be a concern if you’re prone to kidney stones. Speak with your healthcare provider for personalized advice.

📌 Tip: Cooking chickpeas thoroughly and rinsing canned varieties can reduce compounds that cause digestive discomfort. Recipes like our protein-rich soups or snackable roasted chana make them easier to digest.

8. The Bottom Line — A Pregnancy Staple Worth Keeping

Chickpeas are more than just a pantry filler — they’re a pregnancy-friendly powerhouse packed with protein, fiber, folate, and iron. The latest research shows their benefits go beyond basic nutrition, potentially supporting your baby’s brain development, digestion, and overall growth.

From creamy hummus to tangy salads, from hearty curries to crispy roasted snacks, chickpeas are versatile, budget-friendly, and globally loved. By preparing them safely and pairing them with complementary foods, you can make them a regular — and enjoyable — part of your pregnancy diet.

Ready to Cook?

Try one of our pregnancy-friendly chickpea recipes today:

💬 We’d love to hear from you!
Which chickpea recipe are you trying first? Share your favorite way to eat chickpeas during pregnancy in the comments — your tip might inspire another mom-to-be!

FAQs

1. Are chickpeas safe to eat during pregnancy?
Yes — chickpeas are safe when cooked or roasted thoroughly. Avoid eating them raw to prevent digestive discomfort and potential foodborne illness.

2. What nutrients in chickpeas benefit pregnancy?
Chickpeas are rich in folate, iron, protein, fiber, choline, and minerals like calcium and magnesium — all vital for your baby’s growth and your own health.

3. Can chickpeas help prevent constipation in pregnancy?
Yes. Their high fiber content supports healthy digestion and helps reduce pregnancy-related constipation.

4. Are chickpeas good in the first trimester?
Absolutely. They’re an excellent source of folate, which is crucial for neural tube development in early pregnancy. Soft preparations like hummus or soups are ideal.

5. Will eating chickpeas cause gas or bloating?
They can, especially if you’re not used to high-fiber foods. Soak dried chickpeas before cooking, rinse canned ones, and introduce them gradually.

6. Can I eat roasted chickpeas during pregnancy?
Yes. Roasted chickpeas are a healthy, crunchy snack option — just make sure they’re fully cooked and seasoned lightly to avoid excessive salt.

7. Are canned chickpeas safe while pregnant?
Yes, if rinsed thoroughly to remove excess sodium and preservatives. Always check the expiration date and ensure proper storage.

8. Do chickpeas help with anemia in pregnancy?
They can contribute — chickpeas contain plant-based iron. Pair them with vitamin C-rich foods (like lemon or tomatoes) for better absorption. Read more about Anemia in Pregnancy: Impact and Solutions

9. Can I eat chickpeas if I have gestational diabetes?
Yes, in moderation. Chickpeas have a low glycemic index, but portion control is important. Pair them with vegetables and healthy fats for balanced blood sugar. Read more about What Are the Symptoms of Gestational Diabetes?

10. What are some easy chickpea recipes for pregnancy?
Try chana masala, chickpea & avocado toast, Mediterranean chickpea salad, chickpea pasta, or roasted spiced chickpeas. See our High-Protein Meal Prep Ideas for recipes.

Posted on August 10, 2025August 11, 2025 by bigboss123 — 4 Comments

Boosting Folate in Pregnancy: Top 5 Lentil and Bean Dishes

Top 5 Folate-Boosting Lentil & Bean Dishes

Pregnancy changes the way you look at your plate. Suddenly, you’re not just eating for yourself — you’re fueling the growth and development of a whole new little person.

One nutrient that deserves extra attention? Folate (vitamin B9). It’s a quiet hero in your pregnancy journey, helping your baby’s brain and spinal cord form properly in the earliest weeks, supporting healthy red blood cell production, and even keeping your own energy levels up.

While supplements are important (most prenatals contain folic acid or methylfolate), your everyday meals can pull a lot of weight, too — especially when they’re built around lentils and beans. These humble legumes are folate powerhouses, rich in protein, fiber, iron, and more. And they’re versatile enough to work in anything from cozy soups to crisp salads.

Today, we’re serving up five delicious, pregnancy-friendly lentil and bean dishes that pack a folate punch, plus some smart pairing tips to make the most of every bite.

🥄 Why Lentils & Beans Belong on Your Pregnancy Menu

A half-cup of cooked lentils delivers about 180 µg of folate — that’s roughly 30% of your daily pregnancy needs — along with plant-based protein, iron, magnesium, and 7–8 grams of fiber. Some bean varieties, like Great Northern or black beans, chip in another 90 µg per half-cup, plus potassium and zinc for good measure.

They’re also easy on the wallet, endlessly adaptable, and deeply satisfying — perfect for pregnancy cravings that demand comfort and nutrition.

Pair them with vitamin C–rich foods (tomatoes, citrus, peppers) to boost iron absorption. If you need ideas, our Citrus Fruits During Pregnancy: A Trimester-by-Trimester Guide is full of simple, refreshing pairings.

🍲 The Top 5 Folate-Boosting Lentil & Bean Dishes

These aren’t just recipes — they’re building blocks for your folate goals. Each one balances flavor, nutrients, and pregnancy-friendly tweaks so you can enjoy your meals and know you’re getting what you need.

1. Spinach & Lentil Soup — Comfort in a bowl

Picture this: a pot gently simmering on the stove, the aroma of onions, garlic, and cumin filling the air. You stir in red or brown lentils, add vegetable broth, and let them soften into a creamy base. Just before serving, you toss in a few generous handfuls of fresh spinach — it wilts down instantly, adding a deep green swirl of folate, iron, and vitamin C.