Foods to Eat for Healthy Fats During Pregnancy

Continuing along in our healthy and helpful resource sharing during National Nutrition Month, today we want to talk about "healthy fats" - the why and the where to find them. 

Healthy fats are also known as unsaturated, monounsaturated, and polyunsaturated fats. In general, healthy fats are important because they improve heart health and cholesterol, among other overall health benefits. For pregnancy, healthy fats are essential for building baby's proper brain and eye development.

Depending on your calorie intake, you should be consuming approximately 40-90 grams of fat each day. Be sure to consult with your doctor, OB, midwife, or a nutritionist or dietitian on the proper amount of fat that's best for you.

You can get the daily healthy fat you need be making sure to include a few key food choices. Suggestions are below.

Foods That Provide Healthy Fats

• Avocado: 1/4 cup = 7 grams of fat
• Olive, coconut, grapeseed, or sunflower oil: 1 TBSP = 14 grams of fat
• Almonds: 1/4 cup = 17 grams of fat
• Salmon: 1/2 lb filet = 27 grams of fat
• Olives: 10 = 3-5 grams of fat
• Peanut butter: 2 TBSP = 16 grams of fat
• Almond butter: 2 TBSP = 18 grams of fat
• Cashews: 1 oz = 12 grams of fat
• Flax seed: 1 TBSP = 5 grams of fat
• Edamame: 1 cup = 8 grams of fat
• Pistachios: 16 pistachios = 5 grams of fat
• Dark chocolate: 1 oz = 9 grams of fat
• Egg: 1 = 5 grams of fat
• Tofu: 100 grams = 4 grams of fat

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