Healthy Fats You Need During Pregnancy - And Where to Find Them

almonds-1740176_640.pngMarch is National Nutrition Month and throughout the month, we'll be sharing helpful -- and healthy -- resources on the role that good nutrition plays in a healthy pregnancy and birth. Today we address healthy fats, otherwise known as unsaturated, monounsaturated, and polyunsaturated fats. These kinds of fats are not only beneficial but essential to build baby's proper brain and eye development. Depending on your calorie intake, you should be consuming approximately 40-90 grams of fat each day. Be sure to consult with your doctor, OB, midwife, or a nutritionist or dietitian on the proper amount of fat that's best for you.  

Be sure to get the daily healthy fat you need by choosing foods high in healthy fats, like the following:

  • 1/4 cup avocado (7 grams of fat)
  • 1 TBSP of olive, coconut, grapeseed, or sunflower oil (14 grams of fat)
  • 1/4 cup almonds (17 grams of fat)
  • 1/2 lb filet of salmon (27 grams of fat)
  • 10 olives (3-5 grams of fat)
  • 2 TBSP of peanut butter (16 grams of fat)
  • 2 TBSP of almond butter (18 grams of fat)
  • 1 oz of cashews (12 grams of fat)
  • 1 TBSP of flax seed (5 grams of fat)
  • 1 cup of edamame (8 grams of fat)
  • 16 pistachios (5 grams of fat)


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