Nutrient Dense Animal Foods for Pregnancy

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A healthy, nutrient-dense diet is vital for a healthy pregnancy and healthy baby. Let’s explore the most nutrient dense animal foods you should eat for a healthy pregnancy.

A little bit about my personal experience

When I got pregnant with my first son 6 years ago, I got introduced to the book “The Nourishing Traditions Book of Baby & Child Care“. In this book Dr. Weston A. Price studied the diet and habits of healthy isolated, non-industrialized people. He then formulated the dietary laws necessary for ensuring the health and vitality of our children, generation after generation.

Even though I don’t personally follow the book’s recommendations to the letter, I apply many of the principles from Dr. Price’s work to my (and my family’s) daily diet. I pay even more attention to what I eat before, during, and after pregnancy, to ensure the health of myself and my children. I focus on a nutrient-dense, animal-based, nose-to-tail way of eating, with plenty of proteins and animal fats.

Following these principles, I had two healthy pregnancies and gave birth with no complications to two healthy, beautiful children.

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The importance of nutrition during (and before/after) pregnancy

Ensuring a nutrient dense diet throughout pregnancy is crucial for the health of both the mother and the developing baby. Consuming a balanced diet rich in nutritious foods helps promote a healthy pregnancy, reduces risks of complications, and supports the baby’s long-term well-being.

The role of nutrition in pregnancy: healthy baby

A well-balanced diet ensures the baby receives essential nutrients for growth, brain development, and organ formation. Key nutrients such as folic acid, iron, calcium, and protein play vital roles in preventing birth defects, anemia, and bone weakness. An unbalanced diet during pregnancy and lack of nutrients can increase the risks of low birth weight, premature birth, and developmental delays in the baby.

Not only, a nutrient-dense diet before conception and during pregnancy, can also protect the offspring from degenerative disease, diabetes, stroke, heart disease, kidney disease, and memory loss later in life. Nutrients can even affect how your baby will look like! Children born from well-fed mothers, for example, have higher chances of having wider face and bone structures, more symmetric facial features, and great teeth.

The role of nutrition in pregnancy: healthy mom

Pregnancy places significant nutritional demands on a mother’s body, as nutrients are used to support the growth and development of the baby. The amount of nutrients lost or required increases substantially. If these nutrients are not properly restored through diet, a woman will remain nutrient-depleted, with adverse effects for her health and well-being.

Proper nutrition during pregnancy also supports the mother’s health and energy levels and decreases the risk of pregnancy complications such as preeclampsia and gestational diabetes.

Proper nutrition even before pregnancy, in the months (and years) leading to conception also boosts fertility and decreases the chances of miscarriages. For example, vitamin A deficiency can impair embryo implantation and placental growth, increasing the risk of early miscarriage.

why should you focus on nutrient dense animal foods for a healthy pregnancy?

Let’s explore all the reasons why animal foods are the best nutrient dense foods to support a healthy pregnancy.

Nutrients in animal foods are generally more bioavailable than in plant foods

For example, non-heme iron found in nuts, legumes, and other plant foods is non as well absorbed as heme iron found in meat and fish. Antinutrients (such as phytates) in plants can also reduce iron absorption.

Another example is vitamin A, which comes pre-formed and highly available in animal foods. Plant foods contain provitamin A carotenoids (such as Beta-Carotene), which needs to be converted by the body.

Animal foods are the best source of proteins

Protein is a critical macronutrient during pregnancy, as it is the building block of cells, tissues, and organs, including the placenta. Consuming enough proteins during pregnancy is essential for fetal growth, organ formation, immune function, and maternal health.

A high-protein diet during pregnancy (at least 100 grams per day) also prevents morning sickness, gestational diabetes, swelling (edema), and excessive weight gain. Adequate protein consumption helps mom maintaining her strength and energy.

Animal foods are the best source of vitamin A, vitamin B12, iron, zinc, choline, and iodine

These nutrients are all essential for proper fetal development and are directly involved in the development of baby’s heart, lung, kidneys, eyes, brain, spinal cord, and red blood cells, among others. The requirements for these nutrients can increase dramatically during pregnancy, and many women are at risk at inadequate intake.

Deficiencies in these nutrients can lead to neurological issues, anemia, developmental delays, weak immunity, fatigue, low birth weight, pregnancy complications, preterm birth, and even miscarriages.

Animal foods are the best source of calcium and vitamin D3

Calcium and vitamin D3 are essential for bone and teeth development, and for supporting muscle, nerve, and heart function and immunity.

Deficiencies can lead to pregnancy complications such as hypertension, muscle cramps and weakened maternal bones. Babies can also experience an increased risk of rickets (soft, weak bones) and poor immune function.

Animal foods are the best source of omega-3 fatty acids and DHA

Omega-3 fatty acids are essential for nervous system, brain, and eye development. They can improve both mom’s and baby’s cognitive development, mental health, and heart health.

Low DHA levels in pregnancy can lead to poor fetal brain development, delayed motor skills, and lower cognitive function in children. It also increases the risks of pregnancy complications and postpartum depression for mothers.

Animal foods are the best source of collagen

Collagen is the most abundant protein in our body, and adequate intake helps supporting maternal health, fetal development, and postpartum recovery. Not only collagen supports fetal bone and cartilage development, but it’s extremely important for mom’s health and wellness. Collagen helps prevent stretch marks by supporting skin elasticity, and reduces joint pain, stiffness, and risk of injury during pregnancy.

Collagen also helps supporting gut health and can speed up postpartum recovery by aiding tissue repair, and restoring muscle tone and skin firmness. If you are interested in learning more about the importance of collagen and the best sources, check out my post!

What are the most nutrient-dense animal foods for pregnancy?

But what are the most nutrient-dense animal foods you should consume during pregnancy? Now that we have explored why animal foods play a vital role in pregnancy, and what nutrients are the most important for mom’s and baby’s health, let’s dive in!

Red meat

All meat is an excellent source of proteins and nutrients during pregnancy. Red meat from grass-fed animals such as beef, mutton, or venison, and wild game can provide the best nutrition and health benefits. It’s an excellent source of iron and B vitamins, zinc, phosphorus, selenium, as well as healthy saturated and unsaturated fats. Meat should be consumed daily during pregnancy.

Nose-to-tail eating, which focuses on consuming all the edible part of the animal, is the best way to consume meat and take advantage of all its nutrition. Read all about the benefits of nose-to-tail eating and how to get started here!

Liver and organ meats

Liver is the a real superfood and the most nutrient-dense food of all. It is the best source of vitamin A which is, if you wish, the most important vitamin for fetal development. Liver is also high in vitamin B12 and iron and can prevent anemia. It’s also a good source of other vitamin Bs, phosphorus, zinc, copper, choline, biotin, and folate, all these essential for a healthy pregnancy.

Liver, preferably from grass-fed or pasture-fed beef or sheep raised without antibiotics and hormones, should be consumed weekly during pregnancy. Learn how to cook the best pan-fried beef liver in this post. If you really can’t stomach the taste of liver, you can “hide” it into meals, such as ground meat, sausage, or meatloafs. You can also freeze small pieces of liver and take them daily as a pill. There are also desiccated liver supplements that you can take, such as the ones from Heart and Soil.

However, be cautious not to consume too much liver to avoid the risk of hypervitaminosis A. Do not exceed ~100 grams of liver once or twice a week, and avoid taking vitamin A supplements while consuming liver.

Other organ meats such as heart, kidneys, and tongue, are also great sources of other important nutrients. For example, they are a good source of omega 3 fatty acids, antioxidants (such as coenzyme Q10 found in heart), cholesterol, collagen and glycine.

Find a complete list of organ meats, their nutrition and benefits, and suggested recipes in this post!

Fish and seafood

Fish and seafood is an excellent source of omega-3 fatty acids and DHA, as well as iodine and other trace minerals. Seafood is also an excellent source of proteins, phosphorus, and zinc, all essential for a healthy pregnancy.

When consuming fish and seafood during pregnancy, avoid or limit large fish at the top of the food chain, such as tuna, shark, swordfish, king mackerel, which are oftentimes high in mercury. Also avoid undercooked fish and shellfish to avoid the risk of bacterial or parasitic infections.

Safer and healthier seafood options during pregnancy include cod, salmon, trout, herring, pacific mackerel, as well as well-cooked shellfish. Small fish that can be consumed whole, such as sardines or herrings, are the best choice as they provide extra calcium, vitamin A, and vitamin D. Another great source of extra nutrients is fish roe (eggs, also known as caviar).

Eggs and egg yolks

Eggs are meant to grow a life inside them, so what better food for pregnancy? Egg whites are a good source of proteins, and egg yolks contain healthy fats, vitamins A, D, K2, E, folate, and biotin, and minerals such as iron, zinc, and selenium.

Egg yolks are also the richest source of choline, a critical nutrient for the development of baby’s brain and nervous system. Consume at least 2 egg yolks per day (but you can never eat too many!) to meet your daily requirements of choline.

Finally, egg yolks are a great source of cholesterol. Cholesterol, despite being demonized by many, is an essential and important nutrient especially during conception and pregnancy.

Butter and dairy products

Butter, especially from grass-fed cows, is one of the best fats you can consume. Grass-fed butter is a good source of vitamins A, D, K2, and E, as well as selenium, copper, zinc, and chromium. Butter also contains iodine, cholesterol, lecithin, DHA, and arachidonic acid. All these nutrients are essential for proper fetal development, especially of the nervous system.

Other dairy products such as whole milk, yogurt, and cheese are also an important source of nutrition during pregnancy, especially calcium and vitamin D. If possible, chose raw and organic dairy products and avoid ultra-pasteurized and processed dairies.

If you can tolerate lactose, try fermented dairies such as yogurt and kefir. You can easily make your own yogurt and long ferment it to make it lactose-free. Try for example this easy Instant Pot Bulgarian yogurt recipe, not only a good source of calcium, but also of good probiotics for gut health.

Bone broth

Homemade bone broths made with the bones and skin of animals are rich in collagen and glycine, which are essential for protein synthesis and for a healthy pregnancy and baby. Bone broth is also a source of minerals. Bone broth makes an excellent base for nourishing soups or stews. A warm cup of bone broth can also soothe an upset stomach during pregnancy and help keep mom hydrated.

Find my simple bone broth Instant Pot recipe here!

If you want to incorporate more collagen-rich foods into your diet, check out my post on how to make any kind of jello with beef gelatin!

What about plant foods during pregnancy?

Even though animal foods provide superior nutrition to support a healthy pregnancy, plant foods are still necessary to complement your diet.

For example, even though liver is a good source of folate, one portion of liver a week won’t meet the necessary requirements for pregnant women. Plant foods such as avocados, citrus fruits, beets, leafy greens and legumes are good sources of folate.

Plant foods are also an excellent source of vitamins C, E, magnesium, and potassium, which are also important for a healthy pregnancy.

When it comes to plant foods, don’t forget that many contain antinutrients, which interfere with the absorption of important nutrients such as iron, calcium, and iodine. To limit this, eat leafy vegetables such as spinach, chard, mustard greens, kale, cabbage and other cruciferous vegetables in moderation. Always consumed these vegetables well cooked or fermented (like sauerkraut).

Include citrus fruit and berries (preferably organic) in your diet as a good source of vitamin C, magnesium, potassium, and folate.

A note on prenatal supplements

Finally, let’s take a minute to talk about prenatal vitamins and supplements. Many women are encouraged to take prenatals during pregnancy and postpartum. Even though these supplements do help prevent nutrient deficiencies and can reduce the risks of complications, they are not necessarily the best choice, nor necessary.

For example, many prenatals can be contaminated with heavy metals, don’t have standard regulations or consistent dosages. Synthetic vitamins can also cause side effects such as constipation and stomach upset, which can worsen pregnancy symptoms.

Finally, and most importantly, some synthetic forms of vitamins can actually be harmful to mom’s and baby’s health. For example, synthetic vitamin A can increase the risk of birth defects. Synthetic folic acid can also be harmful in people with a MTHFR gene variant who cannot properly convert it, and can lead to health issues and can increase the baby’s risks of developing ADHD and other neurodevelopmental issues.

A healthy, balanced diet rich in nutrient-dense animal foods can provide all the important nutrients you and your baby need during pregnancy, without any of the potential side effects of synthetic vitamins.

Sources and additional resources

The Nourishing Traditions Book of Baby & Child Care by S Fallon Morell and TS Cowan

Westonaprice.org: Vitamins for Fetal Development: Conception to Birth

Heartandsoil.co: Pregnancy Diet: Why Animal Foods Are Crucial

Related posts

Why your Gut Health is Important and How to Improve it Naturally

The Benefits of Eating Collagen and Gelatin

The Benefits of a Grain-free Diet and What to Eat

Nose to Tail Eating: Benefits and Recipes

Organ Meats: List, Health Benefits, and Recipes

Some nutrient-dense recipes from my blog

Beef Tongue Stew in the Instant Pot Recipe

Super Tasty Beef Liver with Sweet Potatoes and Onions

Organ Meat Breakfast Sausage Recipe

Hidden Liver Meatloaf Recipe

Steak and Kidney Pie Easy Recipe (Grain-free, Gluten-free)

Slow-Cooked Beef Heart Stew in the Instant Pot

How to Cook the Best Pan-Fried Beef Liver

How to Cook The Best Pan-Seared Beef Heart

Instant Pot Squid Stew Recipe

One-Pot Braised Whole Chicken and Veggies Primal Recipe

Simple Instant Pot Bone Broth

Bulgarian Yogurt in the Instant Pot Recipe

How to Make Jello with Beef Gelatin (and 4 Recipes)

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Disclaimer: The contents of this blog are for informational and educational purposes only, and are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.