13 Foods to Eat When You’re Pregnant

Pregnant? Hangry? Are you looking for a snack that will please both your stomach and your baby? You’ve undoubtedly heard it a lot: it’s critical to eat healthful meals when pregnant.

We’re here to turn your cupboard into a one-stop shop for nutritious and tasty items that will offer your kid the greatest possible start in life.

When creating a healthy eating plan, focus on whole foods that provide you with more of the nutrients you need when you’re not pregnant, such as:

(opens in a new tab)
EditCurrently selected link settingsOpen in new tab.Set to nofollow.Set to sponsored.

Here are 13 super nutritious foods to eat when you’re pregnant to help make sure you’re hitting those nutrient goals.

1. Dairy products

To satisfy the demands of your developing child, you should take more protein and calcium throughout pregnancy. Milk, cheese, and yoghurt are examples of dairy items that should be considered.

Casein and whey are two forms of high-quality protein found in dairy products. Dairy is the finest source of calcium in the diet, and it also contains a lot of phosphorus, B vitamins, magnesium, and zinc.

Greek yoghurt, in particular, has more calcium than most other dairy products and is therefore very useful. Probiotic bacteria, found in some kinds, help to maintain gut health.

You may be able to stomach yogurtTrusted Source, especially probiotic yoghurt, if you’re lactose intolerant. Consult your doctor to see whether you can put it to the test. There might be a whole universe of yoghurt smoothies, parfaits, and lassi waiting for you.

2. Legumes

Lentils, peas, beans, chickpeas, soybeans, and peanuts are among the foods in this category (along with a plethora of other delicious dish components!).

Legumes are high in fibre, protein, iron, folate, and calcium, all of which your body need more of during pregnancy.

One of the most important B vitamins is folate (B9). It’s crucial for both you and your kid, especially in the first trimester and even before that.

Every day, you’ll need at least 600 micrograms (mcg) of folate trusted Source, which might be difficult to get from diet alone. However, together with supplements depending on your doctor’s prescription, bringing in legumes can help you get there.

Legumes are also high in fibre in general. Iron, magnesium, and potassium are all abundant in some types. Consider hummus on whole grain bread, black beans in a taco salad, or lentil curry as ways to incorporate legumes into your diet.

3. Sweet potatoes

Sweet potatoes are high in beta carotene, a plant chemical that your body converts to vitamin A. They’re great prepared in a variety of ways.

Vitamin A is necessary for a child’s growth. Just keep an eye out for significant doses of animal-based vitamin A sources, such as organ meats, which can cause toxicity Trusted Source.

Sweet potatoes, thankfully, are a good source of beta carotene and fibre from plants. Fiber keeps you fuller for longer, lowers blood sugar surges, and aids digestion (which can really help if that pregnancy constipation hits).

Try sweet potatoes as a basis for your morning avocado toast for a delicious breakfast.

4. Salmon

Salmon is a welcome addition to this list, whether smoked on a whole wheat bagel, teriyaki grilled, or smeared in pesto. Salmon is high in omega-3 fatty acids, which offer several health advantages.

These are abundant in seafood and aid in the development of your baby’s brain and eyes, as well as increasing gestational duration.

But wait, have you been advised to avoid seafood because of the mercury and other toxins present in high-mercury fish? Fatty fish, such as salmon, can still be consumed.

Here are some high-mercury fish to stay away from.

  • swordfish
  • shark
  • king mackerel
  • marlin
  • bigeye tuna
  • tilefish from the Gulf of Mexico

Salmon is also one of the few natural sources of vitamin D, which is deficient in the majority of people. It’s crucial for bone health and immune system function.

5. Eggs

Those amazing, edible eggs are the perfect health food, as they contain a small amount of nearly every vitamin you require. A big egg provides around 80 calories, as well as high-quality protein, fat, and other vitamins and minerals.

Choline, a crucial vitamin during pregnancy, is abundant in eggs. It aids in the development of a baby’s brain and helps to avoid brain and spine developmental disorders.

A single entire egg contains around 147 milligrammes (mg) of choline, bringing you closer to the current daily choline consumption recommendation of 450 mg. When you’re pregnant, you can rely on a reliable source (though more studies are being done to determine if that is enough).

Here are some of the healthiest egg-cooking methods. Make spinach feta wraps or a chickpea scramble with them.

6. Broccoli and dark, leafy greens

Broccoli and dark green veggies like kale and spinach, for example, are high in many of the nutrients you’ll need. Even if you don’t care for them, they may be sneaked into a variety of cuisines.

Fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium are all beneficial. They’re a veritable green buffet.

Including green vegetables in your diet is a great way to get more vitamins and fibre while avoiding constipation. Vegetables have also been related to a lower chance of having a baby with a low birth weight. Source you can trust.

You won’t even realise you’re eating kale eggs Florentine or spinach in a green smoothie if you try this dish.

7. Lean meat and proteins

High-quality protein may be found in lean beef, hog, and poultry. Beef and pork are also abundant in iron, choline, and other B vitamins, which you’ll want in greater quantities during pregnancy.

Iron is an important mineral that is a component of haemoglobin in red blood cells. Because your blood volume is expanding, you’ll require more iron. This is especially crucial during the third trimester.

Low iron levels in the early and middle stages of pregnancy can lead to iron deficiency anaemia, which raises the risk of a low birth weight baby.

It might be difficult to meet your iron requirements only via food, especially if you have developed a meat aversion or are a vegetarian or vegan. Those who can, however, may benefit from consuming lean red meat on a regular basis to boost their iron intake.

Pro tip: Combining vitamin C-rich meals with iron-rich foods, such as oranges or bell peppers, may aid enhance absorption.

Serve that turkey burger with vitamin C-rich tomato slices, or make this steak and mango salad.

8. Berries

Berries are packed with nutrients such as water, nutritious carbohydrates, vitamin C, fibre, and antioxidants.

Berries have a low glycemic index, so they shouldn’t cause any severe blood sugar fluctuations.

Berries are a fantastic snack since they are high in both water and fibre. They pack a lot of taste and nutrients into a small amount of calories.

Blueberries, raspberries, goji berries, strawberries, and acai berries are some of the healthiest fruit to eat when pregnant. For some ideas, try this blueberry smoothie.

9. Whole grains

Whole grains, unlike processed grains, are high in fibre, vitamins, and plant components. Instead of white bread, spaghetti, and white rice, consider oats, quinoa, brown rice, wheat berries, and barley.

Oats and quinoa are two examples of healthy grains that are high in protein. B vitamins, fibre, and magnesium are all things that are typically missing in pregnant women.

There are so many ways to include whole grains into every meal, but this quinoa and roasted sweet potato dish is one of our favourites.

10. Avocados

Avocados are a unique fruit in that they are high in monounsaturated fatty acids. This imparts a buttery, rich flavour, ideal for adding depth and creaminess to a dish.

Fiber, B vitamins (particularly folate), vitamin K, potassium, copper, vitamin E, and vitamin C are also abundant.

Avocados are a fantastic choice during pregnancy because of their high level of healthy fats, folate, and potassium (and always).

Healthy fats aid in the development of your child’s skin, brain, and tissues, while folate may assist to avoid neural tube defects and developmental abnormalities of the brain and spine, such as spina bifida.

Potassium may help reduce leg cramps, which are a common side effect of pregnancy. Avocados, in fact, contain more potassium than bananasTrusted Source.

Use them as guacamole, in salads, smoothies, and over whole wheat bread, as well as a mayo or sour cream alternative.

11. Dried fruit

Dried fruit has a lot of calories, fibre, and vitamins and minerals. Dried fruit has the same nutritional value as fresh fruit, but without the water and in a much smaller package.

Many vitamins and minerals, including folate, iron, and potassium, may be found in substantial amounts in a single serving of dried fruit.

Prunes are high in fibre, potassium, and vitamin K, among other nutrients. They’re natural laxatives that can help you get rid of constipation. Fiber, potassium, iron, and plant chemicals are all abundant in dates.

Dried fruit, on the other hand, has a lot of natural sugar. Make careful to stay away from the candied variety, since they have much more sugar.

Although dried fruit might help you ingest more calories and nutrients, it’s not a good idea to eat more than one serving at a time.

For a protein- and fiber-rich on-the-go snack, combine a tiny quantity with nuts and seeds in a trail mix.

12. Fish liver oil

The oily liver of fish, most often cod, is used to make fish liver oil. It’s high in omega-3 fatty acids like EPA and DHA, which are important for prenatal brain and eye development.

Fish oil supplementation may help guard against preterm labour and improve foetal eye development.

Vitamin D is also abundant in fish liver oil, which many individuals do not receive enough of. It might be especially advantageous for those who don’t consume seafood on a regular basis or who don’t take omega-3 or vitamin D supplements.

Fish liver oil contains more than the recommended daily dose of omega-3, vitamin D, and vitamin A in a single serving (1 tablespoon or 15 millilitres).

However, more than one serving per day is not suggested, since too much preformed vitamin A might be harmful to your newborn. Omega-3 fatty acids may have blood-thinning properties.

Salmon, sardines, canned light tuna, and pollock are all low mercury seafood that can help you reach your omega-3 targets.

13. Water

Let’s say it together: we all need to remain hydrated. People who are pregnant, in particular. Blood volume rises by roughly 45 percent during pregnancy. Source you can trust.

Your body will provide hydration to your baby, but if you don’t drink enough water, you may get dehydrated.

Headaches, anxiety, weariness, a foul mood, and memory loss are all signs of moderate dehydration.

Constipation can be relieved by increasing your water consumption, as can the risk of urinary tract infections, which are frequent during pregnancy.

Pregnant women should consume roughly 80 ounces (2.3 litres) of water every day, according to general standards. However, the exact quantity you require varies. Consult your doctor for advice based on your unique requirements.

Keep in mind that other meals and beverages, such as fruit, vegetables, coffee, and tea, include water.

Pro tip: Always have a reusable water bottle on available to relieve your thirst during the day.

The takeaway

Your developing infant is salivating at the prospect of consuming all of the nutrient-dense foods found in a well-balanced diet of whole grains, fruits and vegetables, lean proteins, and healthy fats.

There are a plethora of delectable alternatives available to provide you and your kid with all you require. Keep your healthcare staff updated about your dietary habits and let them help you develop a supplement plan if required.

This is a wonderful place to start if you want to have a healthy, well-nourished pregnancy.

13 Foods to Eat When You’re Pregnant


Dairy products, especially yogurt, are a great choice. They help you meet increased protein and calcium needs.

Legumes are super sources of folate, fiber, and many other nutrients. Folate is a very important nutrient during pregnancy.

Sweet potatoes are an excellent source of beta carotene, which your body transforms into vitamin A. Vitamin A is important for the growth and differentiation of cells in your growing baby.

Salmon contains the essential omega-3 fatty acids EPA and DHA, which are important for brain and eye development in your growing baby. It’s also a natural source of vitamin D.

Whole eggs are incredibly nutritious and a great way to increase your overall nutrient intake. They also contain choline, an essential nutrient for brain health and development.

Broccoli and leafy greens contain most of the nutrients that you’ll need. They’re also rich in fiber, which may help prevent or treat constipation.

Lean meat is a good source of high-quality protein. Beef and pork are also rich in iron, choline, and B vitamins, all of which are important nutrients during pregnancy.

Berries contain water, carbs, vitamin C, fiber, vitamins, antioxidants, and plant compounds. They may help you increase your nutrient and water intake.

Whole grains are packed with fiber, vitamins, and plant compounds. They’re also rich in B vitamins, fiber, and magnesium.

Avocados contain high amounts of monounsaturated fatty acids, fiber, folate, and potassium. They may help relieve leg cramps, too.

Dried fruit may be highly beneficial for pregnant women since they’re small and nutrient-dense. Just make sure to limit your portions and avoid candied varieties, to prevent excess sugar intake.

Drinking water is important as your blood volume increases during pregnancy. Adequate hydration may also help prevent constipation and urinary tract infections.

Leave a Reply