Lentils, eggplant, extra-virgin olive oil. They may not be typical pregnancy cravings, but they should be on your grocery list. In several new studies, researchers suggest a delicious, nutritious way to increase your chances of a healthy delivery: eating a Mediterranean diet.
Following this eating plan, which is rich in plant-based foods, may:
- Improve fertility when you’re trying to get pregnant
- Decrease your risk of having a pregnancy complication — including gestational diabetes, early birth and having a small baby — by about 21%
- Reduce the chances of preeclampsia for all women, including Black women, who face a higher risk
- Plenty of produce, including fruits, veggies and beans
- Bushels of whole grains
- A healthy portion of olive oil, nuts and other unsaturated fats
- Moderate amounts of dairy, eggs, fish and poultry
Hardly any sweets, red meat or processed meat
Taken together, this nutrient-rich pattern has been linked to better control of blood sugar, blood pressure and inflammation. All of this could lead to a healthier future for you and your baby.
Pregnancy often brings nausea, cravings or food aversions. That can make big dietary shifts tough. Fortunately, research suggests even small steps can make a difference.
Try these smart swaps to add a Mediterranean twist to your diet:
- Grab a handful of nuts instead of chips as a snack
- Smear plant-based spreads — such as olive tapenade; hummus or fava, made with pureed beans; or mashed eggplant — on sandwiches in place of lunchmeat
- Skip bottled dressing and splash extra-virgin olive oil on salads
- Replace red meat with beans and lentils