Welcome back to our blog series on pregnancy nutrition! In our previous post, we explored why eggs are such a fantastic option for pregnant individuals, thanks to their rich nutrient profile that supports both you and your baby. If you missed that blog, you can find it here.
We know that eggs are incredibly convenient and packed with essential nutrients, but what if you’re experiencing egg aversions in pregnancy, don’t like eggs, or can’t eat them? Don’t worry—there are plenty of ways to meet your nutrition needs even if you’re experiencing egg aversions in pregnancy, and I’m here to share them with you!
Why Eggs Are a Nutritional Powerhouse
First, let’s understand why eggs are often a top pregnancy recommendation (and something I love to encourage my clients to eat as a pregnancy dietitian). Eggs are often praised for their nutritional benefits, including:
1. Complete Protein Source
Eggs offer all nine essential amino acids, making them a complete protein source. This is vital for the development of your baby’s tissues, your own muscle health, and supporting blood sugar balance. Each large egg contains about 6 grams of high-quality protein.
2. Rich in Choline
Choline supports brain development and helps form the neural tube, which is crucial for preventing birth defects. With around 147 mg of choline per large egg, they can significantly contribute to the recommended intake of 450 mg per day (at minimum. Some research even argues that 950mg is optimal).
3. Packed with Essential Vitamins and Minerals
Eggs provide vitamins A, D, E, B12, and folate, as well as iron. These nutrients support your immune system, skin health, and energy levels, and are vital for your baby’s development.
4. Convenient and Versatile
Eggs are easy to prepare and incorporate into meals, making them a quick way to boost nutrient intake.
Experiencing the “Egg Ick”? Here’s Why and What to Do
If you find yourself facing the “egg ick”—a term for aversions or dislike of eggs—you’re not alone. Many people experience food and aversions in pregnancy. Here’s why this might happen and what you can do about it:
1. Hormonal Changes
Pregnancy introduces a surge in hormones like estrogen and progesterone, which can alter your taste and smell preferences. This might make eggs, once a favorite, now seem unappetizing or even repulsive.
2. Morning Sickness
Nausea and vomiting, commonly known as morning sickness, can be exacerbated by the strong smell or taste of eggs. This can make them difficult to tolerate, especially in the early stages of pregnancy.
3. Sensory Sensitivity
Pregnancy can heighten your sensitivity to smells and tastes. Foods that were previously enjoyable might now seem overwhelming or off-putting, leading to aversions.
Egg-Free Nutrition: Alternatives to Ensure a Balanced Diet
Even if eggs aren’t part of your diet or you’re experiencing egg aversions in pregnancy, you can still work to meet your nutritional needs with nutrient-packed foods:
1. Protein Alternatives
Lean Meats and Poultry: Chicken, turkey, and lean beef are excellent sources of protein. Aim for 5 ounces per meal to cover your daily protein needs of at least 80-100 grams.
Fish and Seafood: Opt for low-mercury options like salmon, flounder, and shrimp. About 2-3 servings per week provide protein and omega-3 fatty acids.
Legumes: Beans, lentils, and chickpeas are fantastic plant-based proteins. Incorporate ½ – 1 cup per day for a boost in protein, fiber, and other essential nutrients.
Nuts and Seeds: Almonds, chia seeds, and hemp seeds are great for snacks or adding to meals. A small handful (about 1 ounce) daily provides additional protein and healthy fats.
2. Choline-Rich Options
Lean Meats: Beef, chicken, and turkey are all rich sources of choline, an important nutrient for brain development during pregnancy. Including 3-4 ounces in your meals helps meet your daily choline needs.
Fish and Seafood: Fatty fish like salmon and cod are excellent sources of choline. Incorporate 2-3 servings per week.
Legumes: Soybeans and kidney beans are good plant-based sources of choline. A ½ cup serving can support your intake.
Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower are rich in choline. Including 1-2 cups several times a week can help boost your choline levels.
3. Iron and Folate Sources
Red Meat and Poultry: These provide both protein and iron. Incorporating foods like liver, dark meat animal protein, and canned oysters can be an easy way to ensure you’re getting about 27 mg of iron daily through these and other iron-rich foods.
Leafy Greens and Fortified Grains: Spinach, quinoa, and fortified cereals can help meet your folate needs. Aim for a varied intake to cover the recommended 600 mcg of folate per day.
Dried Fruits and Nuts: Raisins, apricots, and almonds can boost your iron intake. Incorporate a small handful daily to help keep iron levels up.
4. Healthy Fats
Avocados: Rich in healthy fats and fiber, avocados are a great addition. Try to include about half an avocado several times a week.
Olive Oil: Use extra virgin olive oil for cooking or dressings to add healthy fats. Aim for 2-3 tablespoons daily.
The Role of Prenatal Vitamins
Prenatal vitamins can help cover any nutritional gaps, especially if you have aversions or dietary restrictions. They typically include essential nutrients like folic acid, iron, and DHA, which are important for both you and your baby’s health. However, not all prenatal vitamins are made the same! It’s best to consult with a dietitian to find the prenatal that’s right for you. Read on to learn how 1:1 nutrition counseling can help ensure you’re meeting your unique nutritional needs during pregnancy.
Personalized Support
Managing your nutritional needs during pregnancy can be challenging, especially with dietary restrictions or aversions. Working with a registered dietitian can offer tailored advice and meal planning to ensure you’re getting the right nutrients.
If you’re looking for personalized support to address your specific needs—whether for fertility, pregnancy, or postpartum health—consider scheduling a consultation with one of our expert dietitians.
Ready to get started? Apply here to start your journey and we’ll reach out in 24-48 hours with more details!
Your health and your baby’s development are so important, and with the right guidance, you can nurture both. Stay tuned for more tips and advice in our next blog post, and follow me on Instagram for even more pregnancy guidance!
