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
The Mediterranean diet derives from eating habits in Spain, France, and other countries bordering the Mediterranean Sea. Each nation has its own flair, but common characteristics include:
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 flair:
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
Once baby arrives, sticking with a Mediterranean diet can protect your heart, brain, and even help you live longer. And it’s a smart choice for the whole family.