Chia Seeds for Pregnancy

Why you might want to indulge in this tiny black superfood.

Chia Seeds for Pregnancy

When you are pregnant, you want your body and baby to get a healthy stream of nutrients throughout the day. The best way to accomplish that is to eat 5 to 6 smaller meals a day, add 300 calories to your usual diet and make those extra calories count. Enter the superfood chia seeds.

Chia seeds could be an excellent nutrient source and dietary inclusion for pregnancy. These little black seeds have been gaining popularity since 2009, and have been labeled a “superfood” for many reasons.

Here’s why you might want to indulge in chia seeds during pregnancy:

  • They’re high in fiber. During pregnancy, the body goes through a variety of GI changes, and an adequate fiber intake could help prevent bouts of constipation. What's more, chia seeds become gel-like when mixed with liquid and will help fill you up for longer periods of time.
  • They are a good source of omega 3 fatty acids. Omega 3 fatty acids can help fight inflammation in the body as well as preventing heart disease by lowering blood pressure, heart rate and improve blood vessel functions. Adequate blood circulation during pregnancy is especially important for the mother and the fetus.
  • They provide an energy boost. Exercising is certainly beneficial to the pregnant body, and if you are advanced, consuming chia seeds before working out could provide an added boost of energy. A study in the Journal of Strength and Conditioning revealed that the consumption of chia seeds enhanced exercise performance of greater than 90 minutes.
  • They are a good source of calcium. If you’re vegetarian or vegan, chia seeds are worth considering because 1-2 tablespoons provide a good dose of calcium (88-176mg) -- The recommended dietary allowance (RDA) for pregnant women is 1000mg of calcium a day.

For a tablespoon of chia seeds, you get:


  • ~ 60 calories
  • ~ 2 grams of protein
  • ~ 4 grams of fiber
  • ~ 88 milligrams of calcium
  • ~ 2.5 grams of omega-3 fatty acids (RDA for women is 1.1g)

Here are some easy ways to incorporate chia seeds into your diet:

  • Chia beverages: Here’s an easy recipe to drink your chia seeds. If you’re on the go, brands like Mamma Chia have launched chia-based organic drinks packed with antioxidants.
  • Breakfast blends: Oats is also an excellent source of fiber, especially during pregnancy. Start your morning off strong with this overnight oats and chia seeds recipe!
  • Salad toppings: A homemade salad dressing or vinaigrette with chia seeds could give your greens just the essential nutritional boost it needs. Check out this recipe to add some pizazz to your greens, grilled veggies and even chicken.
  • Use them for baking: Having healthy baked goods on hand is an excellent way to prevent the “hangry” feeling that can get during pregnancy. This delicious banana cake recipe is healthy and wholesome –- plus, it's a good snack to have with you for any time of the day!
  • Satisfy your sweet tooth: Puddings with chia seeds are a popular choice for dessert – likely due to the texture of the seeds when mixed with liquid. Indulge yourself with this simple and tasty pudding recipe. The best part is, you can mix the ingredients the night before, place it in the fridge overnight and enjoy it fresh in the morning!

*Note: if you have a history of dysphagia or esophageal restrictions, please consult your doctor before consuming chia seeds.

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In This Article

    These challenges from Nike PLAYlist are exactly what my child needs to stay active

    Plus a fall family bucket list to keep everyone moving all season long.

    While it's hard to name anything that the pandemic hasn't affected, one thing that is constantly on my mind is how to keep my family active despite spending more time indoors. Normally, this time of year would be spent at dance and gymnastics lessons, meeting up with friends for games and field trips, and long afternoon playdates where we can all let off a little steam. Instead, we find ourselves inside more often than ever before—and facing down a long winter of a lot more of the same.

    I started to search for an outlet that would get my girls moving safely while we social distance, but at first I didn't find a lot of solutions. Online videos either weren't terribly engaging for my active kids, or the messaging wasn't as positive around the power of movement as I would like. Then I found the Nike PLAYlist.

    I always knew that Nike could get me moving, but I was so impressed to discover this simple resource for parents. PLAYlist is an episodic sports show on YouTube that's made for kids and designed to teach them the power of expressing themselves through movement. The enthusiastic kid hosts immediately captured my daughter's attention, and I love how the physical activity is organically incorporated in fun activities without ever being specifically called out as anything other than play. For example, this segment where the kids turn yoga into a game of Paper Scissors Rock? Totally genius. The challenges from #TheReplays even get my husband and me moving more when our daughter turns it into a friendly family competition. (Plus, I love the play-inspired sportswear made just for kids!)

    My daughter loves the simple Shake Ups at the beginning of the episode and is usually hopping off the couch to jump, dance and play within seconds. One of her favorites is this Sock Flinger Shake Up activity from the Nike PLAYlist that's easy for me to get in on too. Even after we've put away the tablet, the show inspires her to create her own challenges throughout the day.

    The best part? The episodes are all under 5 minutes, so they're easy to sprinkle throughout the day whenever we need to work out some wiggles (without adding a lot of screen time to our schedule).

    Whether you're looking for simple alternatives to P.E. and sports or simply need fun ways to help your child burn off energy after a day of socially distanced school, Nike's PLAYlist is a fun, kid-friendly way to get everyone moving.

    Need more movement inspiration for fall? Here are 5 ways my family is getting up and getting active this season:

    1. Go apple picking.

    Truly, it doesn't really feel like fall until we've picked our first apple. (Or had our first bite of apple cider donut!) Need to burn off that extra cinnamon-sugar energy? Declare a quick relay race up the orchard aisle—winner gets first to pick of apples at home.

    To wear: These Printed Training Tights are perfect for when even a casual walk turns into a race (and they help my daughter scurry up a branch for the big apples).

    2. Visit a pumpkin patch.

    We love to pick up a few locally grown pumpkins to decorate or cook with each year. Challenge your child to a "strongman" contest and see who can lift the heaviest pumpkin while you're there.

    To wear: Suit up your little one in comfort with this Baby Full Zip Coverall so you're ready for whatever adventures the day brings.

    3. Have a nature scavenger hunt.

    Scavenger hunts are one of my favorite ways to keep my daughter preoccupied all year long. We love to get outside and search for acorns, leaves and pinecones as part of our homeschool, but it's also just a great way to get her exercising those gross motor skills whenever the wiggles start to build up.

    To wear: It's not truly fall until you break out a hoodie. This cozy Therma Elite Kids Hoodie features a mesh overlay to release heat while your child plays.

    4. Have a touch-football game.

    Tip for parents with very little kids: It doesn't have to last as long as a real football game. 😂 In fact, staging our own mini-games is one of our favorite ways to get everyone up and moving in between quarters during Sunday football, and I promise we all sleep better that night.

    To wear: From impromptu games of tag to running through our favorite trails, these kids' Nike Air Zoom Speed running shoes are made to cover ground all season long.

    5. Create an indoor obstacle course.

    Pretending the floor is lava was just the beginning. See how elaborate your personal course can get, from jumping on the couch to rolling under the coffee table to hopping down the hallway on one foot.

    To wear: These ready-for-any-activity Dri-FIT Tempo Shorts are perfect for crawling, hopping and racing—and cuddling up when it's time to rest.

    This article was sponsored by Nike. Thank you for supporting the brands that supporting Motherly and mamas.

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