Benefits Of Eggs For Pregnancy + How To Include Them In Meals
As a pregnancy dietitian, I’m frequently asked: “What should I eat to support my growing baby?!” While outlining every dietary consideration would take quite some time, today I’m sharing one of my top tips: incorporate eggs into your pregnancy diet! Eggs offer numerous benefits during pregnancy, which I’ll detail below.
However, eating boring scrambled eggs all day may not sound appealing to everyone (trust me, I get it!). That’s why I’ll also provide tips and tricks on seamlessly integrating eggs into meals and snacks, where you may not even notice they’re there!
So, let’s dive in, starting with: What are the benefits of eggs for pregnancy?
1. Protein
Eggs are an excellent source of high-quality protein, crucial for the development of your baby’s cells, muscles, and tissues. Protein needs increase during pregnancy, making eggs an efficient and effective way to meet these demands.
2. Choline
Rich in choline, eggs support brain development and help prevent neural tube defects as the fetus grows and develops during your pregnancy. This nutrient is particularly vital during pregnancy when the demand for choline escalates to support the growing fetal brain and nervous system.
3. Vitamins and Minerals
Eggs provide essential vitamins and minerals such as vitamin D, which supports bone health and immune function, and vitamin B12, critical for red blood cell formation and nervous system function. Additionally, eggs are a good source of iron, helping to prevent anemia—a common concern during pregnancy.
Tips for Increasing Egg Consumption
If you’re experiencing aversions to eggs during pregnancy or just want to switch things up, consider these creative ways to incorporate them into your diet:
- Boost Recipes with Extra Eggs: Many dishes can accommodate an extra egg or two without altering taste or texture significantly. Whether it’s adding an extra egg to pancake batter, meatloaf, or stir-fries, you’ll increase your protein intake effortlessly.
- Hard-Boiled Eggs in Salads & Sandwiches: Chop up hard-boiled eggs and mix them into salads or sandwiches. They add protein and a creamy texture without overwhelming the dish.
- Egg in Soups and Stews: Towards the end of cooking, whisk a beaten egg into hot soups or stews. It adds richness and protein without changing the flavor drastically.
- Egg-Based Breakfasts: Experiment with different egg-based breakfast options such as quiches, frittatas, or egg muffins. These can be prepared ahead of time for quick and nutritious meals.
- Egg Toppings: Top your dishes with a poached or fried egg. They pair well with grains, salads, and vegetables, adding protein and a delicious, runny yolk (and yes runny yolks are safe during pregnancy with the proper precautions. More on that in another blog.).
- Egg Salad Wraps: Make a simple egg salad using chopped boiled eggs mixed with yogurt or avocado. Spread it onto whole-grain wraps or sandwiches for a satisfying and nutrient-dense meal.
- French Toast: French toast is a tasty way to add eggs without being obvious. Blend eggs with milk, cinnamon, and vanilla for a custardy texture that pairs well with fruit or syrup. It’s a delicious and nutrient-packed breakfast.
- Deviled Eggs: Deviled eggs turn plain hard-boiled eggs into a creamy, flavorful snack. Mix the yolks with mustard, yogurt, or avocado, and top with herbs or paprika for a tangy twist.
Safety Considerations: Eggs for Pregnancy
Have you been told to avoid runny yolks for the risk of salmonella? The odds of eggs being contaminated with salmonella are between 1 in 12,000 to 1 in 30,000, meaning it is a very rare occurrence. Furthermore, if consuming eggs from organic farms or pasture raised chickens, the risk decreases by 7-fold!
So if you’ve shied away from runny yolks, there is no need. You can always wash the egg shell before cracking, as that is where salmonella can be potentially harbored. However, if the anxiety remains, use organic or pasture-raised eggs and continue to cook the yolk thoroughly.
Conclusion: Eggs For Pregnancy
By incorporating eggs into these diverse and delicious ways, you can enjoy their nutritional benefits throughout your pregnancy journey without feeling overwhelmed by their taste or texture. Remember to practice safety precautions and consult with your healthcare provider or a registered dietitian for personalized dietary advice during pregnancy.
If you’re looking for more guidance or want to feel more confident in your pregnancy and postpartum nutrition, our team is here for you! Apply to work with us today—we accept insurance! Learn more about our services & apply to work with us here.
