As wellness-savvy as you might be, once you’ve got a bun in the oven, all bets are off. The cravings struggle is real, even though your better judgement knows you should be filling up on healthy fare before your little one comes into the world.

Lori Bregman is a doula, healer, and life/pregnancy coach whose philosophy is that giving birth is more than a life event – it’s a major mental and emotional transition. And it’s one you can, and should, approach holistically. She’s worked with Jessica Biel, Molly Sims, former TCM Guest Editor Kristen Bell – as well as women around the globe to make the transition into motherhood a mindful one. In her new book The Mindful Mom-To-Be: A Modern Doula’s Guide to Building a Healthy Foundation from Pregnancy Through Birth, Lori gives concrete, prescriptive health information and indispensable advice to help guide mamas-to-be into their new role with super strength, vibrant health, and more joy than ever.

One way to achieve all this? Make sure you’re feeding yourself – and your kiddo – with the right nourishment. Here’s Lori on what to eat during pregnancy – plus a superfood-packed bowl that you’ll want to whip up whether you’re expecting or not! Those cravings never stood a chance…

9 Superfoods To Eat When You’re Expecting

Organic Pasture-Raised Eggs

Organic, pastured eggs are naturally high in protein (which helps promote healthy tissue growth, the building block of the body), omega-3 fatty acids (for healthy brain development) and choline (for healthy muscle and nerve function). The reason I suggest buying organic pasture-raised eggs is because the chickens that lay them roam around free on organic green pastures and naturally eat the earth, plants, grass and bugs. They also eat certified organic feed, which makes the eggs 100 percent organic and free of pesticides, herbicides and chemicals. Pasture-raised eggs have four to six times more vitamin D, three times more omega-3s, seven times more beta-carotene, four times more vitamin E and one-third less cholesterol, compared to regular eggs.


Seaweed is high in iodine as well as folic acid; both assist in the healthy development of the fetus and decrease the chances of birth defects. Iodine increases fertility and protects the fetus from defective genes. Seaweed also supports healthy thyroid function, improves the immune system, protects against cancer, aids in brain development, strengthens digestion and is helpful for constipation (something common in pregnancy). It is also very high in calcium.


Calcium is good for strong teeth and bones, and it helps with the leg cramps that sometimes come with pregnancy. It is rich in minerals – trace minerals have a high magnesium content, which is a natural anti-inflammatory and overall relaxant. For fertility, it helps to alkalize your body (when trying to conceive if you are overly acidic, sperm can’t live) and helps detoxify your body from heavy metals (something that’s good to do before trying to conceive).


Avocados are rich in good, healthy fats; packed with omegas, which aid in optimal brain development for your baby; and help ease depression and sharpen memory for the mom-to-be. Avocados are also high in potassium, which alleviates leg and muscle cramps, and a great source of fiber to help keep you regular. 


Walnuts are super high in omegas for brain development and high in antioxidants for healthy cells and fighting free radicals. They’re also packed with vitamin E, which helps with male sperm quality when trying to conceive.

Pumpkin seeds

Pumpkin seeds are loaded with iron for healthy blood and anemia prevention. They’re high in magnesium, to support the nerves and help your body relax. They also contain zinc for immune support, omegas to enhance the mood and tryptophan, which helps induce sleep.

Wild Salmon:

Wild salmon is a great source of protein. It’s rich in antioxidants and omegas – for healthy brain development – and high in protein and calcium.

Beans and Lentils:

Legumes are a great vegetarian source of protein, as well as folate, which promotes healthy DNA. They are also high in fiber, which helps ease constipation, as well as iron, which you need to maintain healthy blood.

Leafy Greens

Of the leafy greens, my favorite is spinach because it’s rich in iron and folate.

Breggy’s Pregnancy Bowl 


2 cups of cooked quinoa
1/2 cup of cooked black beans
3 organic omega-3 eggs
1 cup of organic spinach
Organic salsa, to taste
½ avocado, roughly chopped
Himalayan sea salt


Place the 2 cups of cooked quinoa and 1/2 cup of black beans in a bowl. Scramble your eggs and add spinach. When cooked, add cooked quinoa and beans. Place back in bowl, add salsa, avocodo and Himalayan sea salt to taste


Spinach: high in vitamin K, rich in iron, potassium, calcium and omegas.
Quinoa: high in protein, fiber, iron and magnesium.
Black beans: high in iron, protein and fiber.
Omega 3 eggs: high in protein, choline, omegas, vitamin D.
Himalayan Salt: promotes healthy PH balance in your cells -especially in the brain- helps prevent leg cramps and promotes sleep.

Bottom banner image
From our friends