The foods that EVERY pregnant woman should eat to beat morning sickness, swollen ankles and heartburn 

  • Stephanie Clarke and Willow Jarosh, 36, wrote a pregnancy cookbook
  • They reveal top 10 best superfoods to eat to cure nausea and heartburn 
  • Pair from Maryland and New York share two delicious recipes with FEMAIL 

Most people know what not to eat and drink during pregnant, with alcohol, raw fish and unpasteurised cheeses among the biggest no-nos.

But the best foods to tuck into when you're expecting are perhaps less well known. 

Now it's the subject of a new book by 36-year-old registered dietitians Stephanie Clarke, from Maryland, and Willow Jarosh, from New York City, called The Happy, Healthy Pregnancy Cookbook.

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Registered dietitians Willow Jarosh (left) and Stephanie Clarke (right) have written The Happy, Healthy Pregnancy Cookbook

Registered dietitians Willow Jarosh (left) and Stephanie Clarke (right) have written The Happy, Healthy Pregnancy Cookbook

The women, who have a New York City and Washington DC-based private practice called C&J Nutrition, have created more than 125 recipes designed with pregnant women in mind.

And while the majority are super-healthy and full of nutrients, there are a few naughty treats in there too for when the cravings can't be resisted. 

'Keep in mind that you don't need as much extra food as many people think. You're eating for two, yes, but one of those two ranges in size from a poppy seed to a watermelon,' Willow, 36, told FEMAIL.

'You don't have to add as much food as some people think which makes it even more important to maximise the nutrition in the food you do have. 

'There is a time and place for chips and chocolate and we encourage women to include those in their diet each and every day to keep them satisfied - but for the most part adding foods that are packed with nutrients is key for making sure you get all the nutrients you need from food during pregnancy.'

Willow and Stephanie's tabbouleh, one of the 125 recipes in their new pregnancy cookbook

Willow and Stephanie's tabbouleh, one of the 125 recipes in their new pregnancy cookbook

Stephanie and Willow's lemon-ginger 'zing' cubes (pictured) aim to help nauseated pregnant women

Stephanie and Willow's lemon-ginger 'zing' cubes (pictured) aim to help nauseated pregnant women

Their approach is 'food as medicine' - and believe that by eating the right foods, you can abate some of the most common pregnancy symptoms such as nausea, swollen ankles and heartburn. 

For example, their recipe for lemon-ginger zing cubes may taste strong but the pair say they are perfect for nauseated women. 

Stephanie, who was pregnant with her two-year-old daughter Juliette when she devised the book with Willow, said: 'There are really good ways to combat all of those pregnancy symptoms or make them less severe with food. 

'We really love the food as medicine approach because it empowers women to do something really healthy for their bodies during pregnancy and make them feel better at the same time.'

The focus of the book - which is available in the UK - is entirely on the foods that women can enjoy, rather than what they should avoid for fear of damaging the baby. 

Stephanie (left) and Willow (right) say it's important to pack in nutrients into your diet when pregnant and that you don't actually need to eat for two

Stephanie (left) and Willow (right) say it's important to pack in nutrients into your diet when pregnant and that you don't actually need to eat for two

There's a chapter on cravings, and there are recipes for treats, as well as a section on what to eat after you've given birth too. 

Stephanie explained: 'There are foods that pregnant women can't eat but there are so many more they can eat which is a much more empowering message to give women. 

'Some foods you can't eat at all like alcohol and raw fish, but some people believe you can't have coffee and actually you can, but you just might have to reign it in a little bit.'

The pair have drawn up a list of the top 10 best superfoods to eat while pregnant with FEMAIL, and shared two of their delicious recipes for you to try at home.  

EGGS 

Stephanie and Willow's cheddar-quinoa egg muffins. The dietitians say that eggs are one of the best foods you can eat during pregnancy

Stephanie and Willow's cheddar-quinoa egg muffins. The dietitians say that eggs are one of the best foods you can eat during pregnancy

Eggs are one of the best sources of choline, an essential mineral that works with folic acid to reduce the risk for neural tube defects and plays a role in your baby’s brain health. 

The mother's intake of choline during pregnancy directly affects baby’s brain development and function. In addition, eggs deliver low-fuss protein to meals and snacks.

DARK LEAFY GREENS

While the nutritional details of each type of dark, leafy green differ, they do all share a few major nutrients. 

Vitamins A and C, potent antioxidants, are found in all the dark, leafy greens and help with keeping cells healthy. 

Vitamin K is essential for proper blood clotting and preventing excessive bleeding, and folate is involved in the formation of red blood cells and the formation of the neural tube. 

Many leafy greens also contain calcium and potassium, both of which can help prevent cramps.

AVOCADO 

Stephanie and Willow advise pregnant women to eat lots of avocados, as they contain healthy fats and fibre, which can fill you up. They have a recipe for twice-baked avocado potatoes (pictured)

Stephanie and Willow advise pregnant women to eat lots of avocados, as they contain healthy fats and fibre, which can fill you up. They have a recipe for twice-baked avocado potatoes (pictured)

Avocado is a rich source of fat and also contains fibre, a combination that is especially satisfying. 

These green fruits also contain important pregnancy nutrients like folate, vitamin K, and vitamin C. 

They also pack in potassium, which can help reduce fluid retention. 

In addition, they’re easy to use and add a smooth texture to a wide range of meals and snacks - they can even be used in sweet or savory dishes.

RECIPE: TWICE-BAKED AVOCADO POTATOES 

Willow and Stephanie's twice-baked avocados. Avocados are one of their top 10 superfoods for pregnant women to eat

Willow and Stephanie's twice-baked avocados. Avocados are one of their top 10 superfoods for pregnant women to eat

A mixture of avocado and Greek yogurt creates a creamy and rich center for these cheese-topped baked potatoes. 

You’re getting potassium from the potatoes, calcium from the cheese, and healthy fats from the avocado—cramps be gone! Serve them with a lean protein and a green salad for a complete meal.

Makes four servings. Prep time: 15 minutes. Total time: 1 hour 35 minutes.

Ingredients:

2 large russet potatoes

2 teaspoons olive oil

1 ripe avocado

3 tablespoons 2 per cent fat plain Greek yogurt

1⁄4 teaspoon kosher salt

1⁄4 teaspoon freshly ground black pepper

1⁄2 cup chopped tomatoes

4 tablespoons chopped scallions (spring onions), divided

1⁄2 cup shredded light Mexican blend

Cheese

Directions:

Preheat the oven to 350°F. Line a baking sheet with aluminum foil.

Rub each potato with 1 teaspoon of the oil. Poke fairly deep holes in the potato skin with a fork. 

Place the potatoes directly on the oven rack and bake for 60 minutes, or until the skin is crispy and the potato flesh feels soft. 

Once the potatoes are cool enough to handle, cut in half lengthwise. Using a spoon, gently scoop out the potato flesh into a medium bowl, leaving about 1/4 inch of potato at the bottom of each shell.

Add the avocado, yogurt, salt, and pepper to the potato flesh and stir to combine. Using a potato masher or a fork, mash the mixture thoroughly. 

Gently stir in the tomatoes and 3 tablespoons of the scallions. 

Place the empty potato skins on the lined baking sheet. 

Fill the potato skins with the mashed avocado-potato mixture. Sprinkle the cheese evenly over each half. 

Bake for 15 minutes, or until the cheese is bubbling and browned at the edges.

Serve topped with the remaining 1 tablespoon scallions.

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PUMPKIN SEEDS

These seeds contain an assortment of nutrients that help support the muscular changes your body goes through during pregnancy. 

Phosphorous, magnesium, and potassium can all be found in pumpkin seeds and can help prevent muscle cramps as well as aide in healthy muscle function as your muscles are stretched and asked to carry more weight. 

These seeds also provide a vegetarian source of iron and deliver zinc, a key nutrient in healing and repair.

SALMON 

Salmon delivers a powerful dose of docosahexaenoic acid (DHA), an omega-3 fatty acid. 

A developing baby’s brain requires 50 to 70 mg of DHA each day during the third trimester for optimal growth and that DHA comes from the mother's diet. 

This omega-3-rich fish also delivers protein and vitamin D: two other very important nutrients for both the mother and baby.

YOGHURT 

Willow (left) and Stephanie (right) advise women to make sure they are getting enough calcium during pregnancy by having yoghurt every day

Willow (left) and Stephanie (right) advise women to make sure they are getting enough calcium during pregnancy by having yoghurt every day

Calcium needs don’t increase during pregnancy, but unlike other vitamins and minerals, if you don’t get enough from your diet or supplements, baby takes what he or she needs from your bones. 

Calcium is important to developing strong bones and teeth (for you and baby) as well as maintaining normal muscle contraction, blood clotting, and heart rhythm. 

Women typically fall short of daily calcium needs, and just 1 cup of low-fat plain yoghurt delivers nearly half a day’s worth (and liven it up with fresh fruit). 

Yoghurt also contains probiotics, good bacteria that are being linked to everything from better digestion to improved immunity.

QUINOA

This ancient grain (actually a seed) is a nutrition powerhouse that serves double duty as a whole grain and a good source of quality protein. 

This is super helpful if and when your usual animal-based sources of protein are making your stomach turn.

It’s also got fibre to help keep constipation away, folate to prevent neural tube defects, and iron to help meet your increased needs.

OATS

Oats are one of Stephanie and Willow's top pregnancy superfoods, which they use in their recipe for blueberry and sunflower seed overnight oats

Oats are one of Stephanie and Willow's top pregnancy superfoods, which they use in their recipe for blueberry and sunflower seed overnight oats

This popular breakfast food is healthy, whole grain carbohydrate choice that offers up fibre, B vitamins, and iron all at once. 

There are also anecdotal claims that eating oatmeal and other foods made with oats can give your milk supply a boost once baby is born. 

And although there’s no scientific evidence to support this role, many women (and lactation consultants) swear by it. 

We say it’s worth a try since oats provide so many additional healthy benefits.

RECIPE: BLUEBERRY AND SUNFLOWER SEED OVERNIGHT OATS

Willow and Stephanie's blueberry and sunflower seed overnight oats

Willow and Stephanie's blueberry and sunflower seed overnight oats

Soaking oats in milk overnight softens them so they’re ready to eat with no fuss in the morning, which is especially helpful if your growing belly has you moving a bit more slowly in the mornings. 

If you’re sceptical about eating uncooked oats, trust us on this one—when soaked overnight the texture of the oats is very similar to the cooked version.

Makes two servings. Prep time: 5 minutes. Total time: 5 minutes + at least 6 hours of refrigeration.

Ingredients:

1 cup old-fashioned rolled oats

1 ⅓ cup of 1 per cent milk or unsweetened dairy alternative

1 teaspoon pure vanilla extract

Dash of coarse sea salt

1 teaspoon pure maple syrup (or honey)

2 tablespoons roasted, unsalted sunflower seeds

2 cups blueberries (fresh or frozen and thawed)

Directions: 

Combine the oats, milk, vanilla, salt, and maple syrup in a bowl or jar with a lid (canning jars work really well and can serve as a to-go container, too). 

Cover and let sit in the refrigerator overnight.

In the morning top each serving with the sunflower seeds and blueberries.

Note: you can heat this in the microwave if you prefer it as hot cereal, although we also love it cold, straight out of the fridge.

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BEANS

We’re talking black beans, kidney beans, white beans, soy beans (edamame), pinto beans, chickpeas (garbanzo beans), and black-eyed peas. 

All beans are an excellent source of both types of fiber (soluble and insoluble), which means if you eat beans regularly you’re less likely to suffer from extreme constipation, which can also lead to hemorrhoids. 

Plus, beans pack in protein and other key pregnancy nutrients such as iron, folate, calcium, and zinc.

WALNUTS 

Walnuts are one of Stephanie and Willow's pregnancy superfoods but there are none to be found in their nut-free cocoa-coconut granola (pictured), which contains cocoa nibs

Walnuts are one of Stephanie and Willow's pregnancy superfoods but there are none to be found in their nut-free cocoa-coconut granola (pictured), which contains cocoa nibs

These tasty nuts are a plant/vegetarian source of omega-3 fatty acids, which are important to baby’s brain development. 

While the type of omega-3s in walnuts isn’t as readily available to the body as the type in seafood, they still contribute to your overall requirements and are healthy fats to include in your diet. 

Plus, walnuts are also a good source of magnesium and phosphorous. 

The Happy, Healthy Pregnancy Cookbook is out now and available from Amazon (temporarily out of stock). 

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