When you’re pregnant, your baby eats what you eat, so it’s important to get a good mix of nutrients and energy to help you and your baby grow. Nuts like walnuts, almonds, and cashews can be a great healthy snack during pregnancy. Not only do they help you feel full and satisfied, but they’re also packed with key nutrients that are essential for you and your baby.

WHY YOU SHOULD EAT NUTS DURING PREGNANCY

According to the American College of Obstetricians and Gynecologists (ACOG), nuts are a healthy source of nutrients and energy, including folic acid, protein, and good-for-you fats.

Folic Acid

Nuts are a great source for folic acid — a nutrient that is particularly important during your first few months of pregnancy. Women who get enough folic acid in their diet (at least 600 micrograms) are less likely to have babies born with spina bifida, a birth defect where the baby’s neural tube and backbone don’t close completely.

Roughly 1,500 babies in the United States are born with the condition every year. Many go on to develop nerve damage or serious disabilities as a result of the spinal cord being left unprotected. Getting enough folic acid before and during pregnancy can help prevent this from happening. The ACOG recommends all pregnant women or women who could become pregnant eat foods that are rich in this nutrient.

Protein

Protein is crucial during pregnancy because it helps your body grow and repair itself. Medical specialists recommend pregnant women get at least 60 grams of protein food every day, depending on where they are in their pregnancy and their pre-pregnancy weight. A half ounce of nuts is equal to an ounce of other protein sources, so you won’t need to eat as much to get the protein you need. One cup of chopped walnuts, for example, contains more than an entire day’s recommended intake of protein. Because nuts are also high in fats and calories, however, you will likely want to mix it up by getting protein from a few different sources, such as eggs, beans, or poultry.

Healthy Fats

In addition to protein, nuts are also a natural source of fat. UCSF recommends pregnant women get 25 percent to 35 percent of their daily calories from fat, depending on the trimester. However, not all fat is good. Try to aim for good fat, which can be really good for you. It can help you feel more satisfied when you eat and give and your baby energy to grow.

Nuts are also good source of Omega-3 fatty acids. These “good fats” are also found in fish, and are important for your baby’s brain development and immune system.

EXAMPLES OF HEALTHY NUTS

• Almonds
• Cashews
• Hazelnuts
• Walnuts

*Note: 28-30 grams of nuts is roughly the same as one ounce.

WILL EATING NUTS DURING PREGNANCY GIVE MY BABY A NUT ALLERGY?

Short answer: No. For a while, some thought that eating tree nuts and peanuts during pregnancy would lead to kids developing a life-threatening allergy, but, in fact, the opposite might be true. Research shows that there is no evidence to suggest that avoiding certain foods during pregnancy affects the baby’s risk for allergies to those foods.

If you have a history of food allergies (especially peanut or tree nut allergies) in your family or your partner’s, it’s a good idea to talk to your doctor about what might be safe for you.