Healthy Fats For Pregnancy (Intake & Good & Essential Ones)


Pregnancy is when you need to eat a variety of healthy and nutritious foods like healthy fats for pregnancy to support the baby’s growth and development. Adding good fats to your meal plan while pregnant aids in the baby’s eye and brain development .

Do you want to learn more about the good and the bad fats for pregnancy? If yes, read this article on Hipregnancy, which covers all the top points and facts about healthy fats during pregnancy and the bad ones every expecting mother needs to be aware of.

All about fats: the good and the bad ones

Many of you may think that limiting your intake of fatty foods is better to reduce the risk of excessive weight gain, heart health, and many other health issues. You should know that limiting fats that carry health risks is recommended, not the good ones.

All about fats: the good and the bad ones

The good types of fats are an important source of energy during pregnancy, similar to carbohydrates. (Read more on carbs during pregnancy) Furthermore, healthy fats aid in absorbing essential nutrients and provide essential fatty acids needed for the growth and development of the baby.

Here are three types of fats, including the good and the bad. Let’s talk about them in detail;

1. Saturated fats

This type of fat can increase the level of cholesterol in your body over time, resulting in excessive weight gain and heart disease. Full-fat dairy products, cakes, biscuits, fatty meat, and sweets are a few examples of foods containing saturated fats.

Hipregnancy recommends you limit your intake of saturated fat pregnancy to reduce the risk of health issues mentioned earlier.

2. Unsaturated fats

Unsaturated fats are divided into two categories: monounsaturated and polyunsaturated fats. You should add these to your meal plan as healthy fats for pregnancy. Unsaturated fats are important nutrients for the development of the growing baby’s eyes, brain, and nervous system.

3. Trans fats

There are low levels of trans fats in dairy products, meat, and hydrogenated vegetable oil. Trans fats are considered harmful for pregnancy, as consuming them can highly increase cholesterol levels. Hence, foods containing high levels of trans fats fall into the category of foods to avoid during pregnancy.

Healthy fats for pregnancy (Essential and good fats for Pregnancy)

Good fat for pregnancy (Essential and healthy fats in Pregnancy)

Surely, you know that all you eat during pregnancy affects your baby; this means you should pay extra attention to what you consume while pregnant. Fat is one of three major macronutrients that should be included in your diet to support a healthy pregnancy. So, what is the importance of fats during pregnancy?  

Consuming foods containing healthy fats for pregnancy provides the fat your baby needs to grow, and you need to be at a healthy weight. In addition, you can reduce the chance of childhood obesity in your baby if you consume an adequate amount of healthy fats.

Good fats for pregnancy are carriers for fat-soluble vitamins, including D, E, and K. These three vitamins are essential for pregnant ladies and their babies as well, as they can keep the bones and teeth healthy, give cells their structure and help blood clotting.

As we mentioned in the previous part, unsaturated fats are the best fat to eat during pregnancy. Here are two groups of unsaturated fats that every expecting woman needs to consume;

  • Monounsaturated fats; these are found in nuts, nut butter, nut oils, olive oil, and avocados. (Read more about consuming avocado during pregnancy)
  • Polyunsaturated fats: omega-3 and omega-6 are two types of polyunsaturated fats found in nuts, sunflower oil, fish, seeds, and mayonnaise.

Note: Omega-3 and omega-6 should be eaten in a balanced ratio, otherwise, consuming too many omega 6’s can higher the risk of hypertension and cardiovascular disease. It is completely discussed on Weston A. Price pregnancy diet plan.

Sources of healthy fats during pregnancy

Do you want to know more about the foods that provide healthy fats? If yes, look at the following list, including the amount of healthy fats for pregnancy in pregnancy-safe food options.

  • 1 TBSP of olive oil= 14 grams of fat
  • 2 TBSP of peanut butter pregnancy= 16 grams of fat
  • ¼ cup avocado= 7 grams of fat
  • ¼ cup almond= 17 grams of fat
  • 1 egg= 5 grams of fat
  • ½ filet salmon= 27 grams of fat
  • 10 olives= 3-5 grams of fat
  • 1 OZ dark chocolate= 9 grams of fat
  • 16 pistachios= 5 grams of fat


How much fat should a pregnant woman eat per day?

According to research and studies, only 25% to 35% of pregnant ladies’ daily calorie intake should come from good fats for pregnancy. As the calorie intake changes during pregnancy, the amount of fat should also be changed to meet fat requirements during pregnancy. If you don’t know the right amount of calories needed while pregnant, check out our article titled “how many calories to eat during pregnancy?“.

Although there is a general guideline for the right amount of fats needed to be eaten during pregnancy, Hipregnancy recommends you consult your doctor about the healthy amount of fats suitable for you.

There are so many ways to include healthy fats during pregnancy in your diet, like sliced avocados or well-cooked eggs with olive oil. But consulting with your doctor or healthcare provider should be your priority before enjoying these delicious foods.


Not only is it not bad to add fats into your diet during pregnancy, but also it is beneficial for both you and your baby. But not all the fats! You should only consume healthy fats for pregnancy, which refers to unsaturated fats. Eating these fats provides essential nutrients your baby needs for better growth and development.

This article on Hipregnancy covered all the top points moms-to-be need to know about consuming fats, especially good fats for pregnancy.

Do you want to share your ideas or experiences about consuming good fats during pregnancy? Which foods did you enjoy more? Do share your ideas with us via comments.


1. Which type of fat should be avoided during pregnancy?

Overall, high amounts of saturated fats and trans fats should be avoided during pregnancy, as consuming foods containing these fats can increase the chance of pregnancy complications, including gestational diabetes, preeclampsia, and preterm delivery.

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