Healthy Fats for Healthy Pregnancy/Baby Stats

Healthy fats are essential for so many functions within our body and are especially critical during pregnancy. Since our bodies do not produce essential fatty acids, we must consume them for our health and our baby’s health and wellbeing.


They are vital for baby’s brain and organ development, maintaining a healthy pregnancy, absorbing vitamins A, K, E and D, mineral absorption, stabilizing blood sugar levels, regulating mood/cognitive health and supporting hormonal health along with many other key bodily functions. What we consume not only supports baby development but our own health, energy, physical and emotional wellbeing. Our body will take what it needs for baby and possibility leaving us depleted or nutrient imbalanced (not just regarding to Healthy Fats) which can result in pregnancy complications.

So what are some foods that include healthy fats?

  • Coconut oil
  • Raw nuts
  • Raw seeds
  • Pasture-raised poultry and eggs
  • Hemp seeds
  • Chia seeds
  • Nut butters
  • Sea vegetables like spirulina
  • Olive oil
  • Grapeseed oil
  • Flaxseed Oil
  • Grass fed beef
  • Wild caught fish


What are some easy, ‘grab and go’ ways to get in Healthy Fats daily?

  • Smoothies: add some nuts, nut butter, hemp seeds, chia seeds, coconut oil or flaxseed oil into a smoothie
  • Hard Boiled Eggs
  • Make up some easy and delicious treats such as Coconut Fudge or Chocolate Mousse!
  • Hummus and Veggies
  • Guacamole Dip
  • Turkey Sticks (Nitrate Free & Pasture Raised)
  • Apple and Almond Butter
  • Add ground up chia seeds to black bean burgers, meatballs, protein pancake mix, homemade protein bites, etc.


MelanieMelanie is the Wellness Coordinator for Willowsong Midwifery Care, a Certified Health Coach (through the Institute of Integrative Nutrition and AADP), and more importantly a mom of 3 small children. She is very passionate about empowering moms and children in attaining overall health and wellness and loves supporting Willowsong Families with health classes, free initial prenatal consults, information via blogging and much more! Melanie approaches health from a holistic perspective, meaning that she believes each component of our lives creates our overall health and wellness. You are welcome to connect with Melanie anytime via email (

Please don’t just take Melanie’s experience…as always consult with your medical professional and your own self understanding when making health decision; Melanie is not a medical professional, a nutritionist or dietician. She does not hold a degree in medicine, dietetics, or nutrition. Melanie makes no claim to any specialized medical training, nor does she dispense medical advice or prescriptions. This content is not intended to diagnose or treat any disease, preconception or pregnancy health. It is intended to be provided for informational, educational, and self-empowerment purposes ONLY. Please consult with your doctor or wellness team if you have questions and then make your own well-informed decisions based upon what is best for your unique genetics, culture, conditions, and stage of life.