Not saying you can’t milk your pregnancy a little and indulge in those ice cream and chocolate covered everything cravings! But primarily eating well is one of the best things you can do for yourself and your growing baby. The right nutrients support your baby’s development while also keeping you energized and healthy. But with so much information out there, it can be overwhelming to figure out what’s best to eat. The following is a list of the 15 best foods to include in your pregnancy diet.
Leafy Green Vegetables
Let’s start with the nutritional superstars of pregnancy: leafy greens like spinach, kale, collard greens, and Swiss chard. These versatile veggies are loaded with essential nutrients including fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium.
Folate (or folic acid in supplement form) deserves special attention here. This B vitamin is crucial during early pregnancy because it helps prevent neural tube defects in the developing baby. A single cup of cooked spinach provides about 66% of your daily folate needs during pregnancy.
Don’t love the taste of greens? Try blending a handful into a fruit smoothie, adding them to soups, or sautéing them with garlic and olive oil. Even a small amount will boost your nutrient intake significantly.
Lean Proteins
Your protein needs increase during pregnancy, making high-quality sources essential. Lean proteins like chicken, turkey, lean beef, and pork provide the building blocks your baby needs for proper development.
Protein is critical for your baby’s growth, especially during the second and third trimesters when development speeds up. It also helps your body build important pregnancy tissues, including the placenta and your baby’s organs.
Aim to include a protein source with each meal. If you’re dealing with morning sickness and meat doesn’t appeal to you, try smaller portions of well-cooked meat paired with something more tolerable, like crackers or bread.
Eggs
These affordable protein powerhouses are a pregnant woman’s best friend. One large egg contains about 6 grams of protein, along with choline, a vital nutrient for brain development and the prevention of neural tube defects.
The yolk is where most of the nutritional magic happens, providing vitamin D, vitamin B12, and that all-important choline. In fact, egg yolks are one of the richest dietary sources of choline, with two eggs providing about half your daily pregnancy requirement.
Whether scrambled at breakfast, hard-boiled as a snack, or added to a stir-fry for dinner, eggs are one of the most versatile pregnancy foods around.
Salmon and Other Fatty Fish
Low-mercury options like salmon, trout, and herring are actually incredibly beneficial.
These fatty fish are excellent sources of omega-3 fatty acids DHA and EPA, which are crucial for your baby’s brain and eye development. Salmon also provides high-quality protein and vitamin D, which helps build your baby’s bones and teeth.
Aim for 2-3 servings (8-12 ounces total) of low-mercury fish per week during pregnancy. If you’re concerned about mercury or don’t enjoy fish, talk to your doctor about a high-quality omega-3 supplement.
Greek Yogurt
With higher protein content than regular yogurt, Greek yogurt is an excellent choice during pregnancy. One cup provides about 20 grams of protein along with calcium, which is essential for developing your baby’s bones and teeth.
Greek yogurt also contains probiotics, beneficial bacteria that support your digestive health and might help prevent pregnancy-related constipation. The active cultures may also boost your immune system and reduce the risk of vaginal infections, which are more common during pregnancy.
For maximum nutrition, choose plain Greek yogurt and add your own fresh fruit, honey, or granola rather than buying pre-flavored varieties that often contain added sugars.
Legumes
Beans, peas, lentils, and chickpeas are nutritional powerhouses for pregnant women. These plant-based proteins are rich in fiber, iron, folate, and calcium—all essential nutrients during pregnancy.
Folate is particularly abundant in legumes, making them excellent for preventing neural tube defects. Their high fiber content helps prevent constipation, a common pregnancy complaint, while their iron content supports your increased blood volume and helps prevent anemia.
Try adding black beans to tacos, tossing chickpeas into salads, or making a hearty lentil soup. If beans tend to cause gas for you, start with small portions and gradually increase, or try soaking dried beans overnight before cooking to make them more digestible.
Sweet Potatoes
Their bright orange color is a clue to their high beta-carotene content, which your body converts to vitamin A. Vitamin A is essential for cell growth, fetal eye development, and immune function.
Unlike some other sources of vitamin A (like liver), sweet potatoes provide the safer beta-carotene form, which doesn’t carry the risk of vitamin A toxicity. They’re also rich in fiber, which helps with digestion, and potassium, which can help prevent leg cramps—a common pregnancy complaint.
Enjoy them baked, mashed, or cut into wedges and roasted with a little olive oil for a nutrient-packed side dish or snack.
Whole Grains
Swap refined grains for whole versions like oats, brown rice, quinoa, and whole wheat to maximize your nutrition. Whole grains provide essential B vitamins, fiber, and magnesium—all important for pregnancy health.
The complex carbohydrates in whole grains provide sustained energy, which is welcome news when pregnancy fatigue hits. Their fiber content helps prevent constipation and may reduce the risk of gestational diabetes by keeping blood sugar levels more stable.
Start your day with a bowl of oatmeal topped with berries and nuts, use brown rice instead of white in stir-fries, or try quinoa as a base for grain bowls topped with veggies and protein.
Berries
These colorful fruits are nutrient powerhouses packed with vitamin C, potassium, folate, and fiber. They’re also lower in sugar than many other fruits while being high in antioxidants that help protect your cells from damage.
Strawberries, blueberries, raspberries, and blackberries each offer different beneficial plant compounds. Blueberries, for example, are rich in anthocyanins that may help prevent urinary tract infections—something pregnant women are more susceptible to.
Add berries to your breakfast cereal or yogurt, blend them into smoothies, or enjoy them as a naturally sweet snack. Frozen berries are just as nutritious as fresh and may be more affordable and convenient throughout the year.
Avocados
With their creamy texture and mild flavor, avocados make a perfect pregnancy food. Unlike most fruits, avocados are rich in healthy monounsaturated fats, which support your baby’s brain and skin development.
They’re also high in fiber, which aids digestion, and potassium, which helps build baby’s tissues and may help prevent leg cramps. Avocados even contain more folate than most other fruits, along with vitamins B6, C, and K.
Spread mashed avocado on whole-grain toast, add slices to sandwiches and salads, or blend it into smoothies for a creamy texture without added dairy.
Nuts and Seeds
Small but mighty, nuts and seeds are nutritional powerhouses that make perfect pregnancy snacks. Walnuts, almonds, flaxseeds, and chia seeds are particularly beneficial due to their omega-3 fatty acid content.
These plant foods are also rich in protein, fiber, and minerals like magnesium, which may help reduce the risk of premature labor. Their healthy fat content will help you feel satisfied while providing nutrients essential for your baby’s development.
Keep a mixture of nuts and seeds in your purse or desk drawer for easy snacking. Add them to yogurt, oatmeal, or salads, or try nut butters spread on whole-grain toast or apple slices.
Colorful Fruits and Vegetables
“Eat the rainbow” is excellent advice during pregnancy. Different colored produce contains different vitamins, minerals, and antioxidants that support your baby’s development and your overall health.
Red tomatoes provide lycopene, orange carrots give you beta-carotene, purple eggplants contain anthocyanins, and yellow bell peppers are rich in vitamin C. By varying your produce, you ensure a wide range of nutrients.
Aim to fill half your plate with fruits and vegetables at meals. If morning sickness makes raw vegetables unappealing, try roasting them to bring out their natural sweetness or adding them to soups and smoothies.
Lean Dairy Products
Calcium needs increase during pregnancy to support your baby’s developing bones and teeth. Milk, cheese, and yogurt are excellent sources of this essential mineral, along with providing protein and phosphorus.
Dairy products also contain vitamin D, which helps your body absorb calcium and is crucial for bone development and immune function. If you can’t tolerate dairy, look for calcium-fortified plant alternatives like almond or soy milk.
Include three servings of dairy or calcium-rich foods daily. Try a yogurt parfait with berries for breakfast, a cheese stick for a snack, or a glass of milk with dinner.
Water!
While not technically a food, staying properly hydrated is crucial during pregnancy. Water helps form the amniotic fluid around your baby, aids in nutrient absorption, and helps prevent common pregnancy discomforts like constipation and urinary tract infections.
Your blood volume increases dramatically during pregnancy, making adequate fluid intake essential. Water is always the best choice, though milk and fruit-infused water also count toward your daily fluid needs.
Aim for 8-10 cups (64-80 ounces) of fluid daily, and more if it’s hot or you’re exercising. Keep a water bottle with you at all times and take sips throughout the day rather than trying to drink large amounts at once.
Dark Chocolate
Here’s some sweet news: dark chocolate in moderation can be a beneficial treat during pregnancy! High-quality dark chocolate (70% cocoa or higher) contains iron, magnesium, and antioxidants.
Some studies suggest that the flavanols in dark chocolate may help improve blood flow to the baby and reduce the risk of preeclampsia. It may also help with stress reduction—something every pregnant woman can appreciate.
Enjoy a small square or two of dark chocolate as an occasional treat. Try it melted and drizzled over fruit for a nutrient-packed dessert that satisfies sweet cravings.