Congratulations! You’re expecting, and now you’re on the journey to nourish both you and your baby’s growth and wellness. The facts are clear — most women in the United States don’t meet the recommendations for healthful nutrition and weight before and during pregnancy.1 Luckily, we’re here to tell you all about the absolute best foods to eat while you’re pregnant.
Although the “best foods for pregnancy” are relatively subjective, this list contains foods packed with essential nutrients to support you and your baby. Alongside a prenatal vitamin, these foods can help prevent neural tube syndrome, prevent constipation, support serum iron levels, and help with many more common concerns when pregnant. We’ll also cover some foods you shouldn’t eat while pregnant. Let’s dive in!
Best Foods To Eat While Pregnant
As always, you should check with a healthcare provider before introducing any new foods or supplements into your diet. Here’s a list of the best foods to eat while pregnant that are great for both you and baby:
1. Avocado
Avocado is a great source of omega-3 fatty acids, which have been shown to benefit fetal nervous system development. Avocados also contain an abundance of fiber. High-fiber foods in pregnancy can help prevent constipation and may have potential benefits in diversifying the gut microbiome.7 So, add half an avocado to your next sandwich or as a topping to chili!
2. Chia Seeds
Not only are these healthy little seeds a nutrient powerhouse for pregnancy, but they’re also packed with fiber and can be added to many different meals or snacks. You can incorporate chia seeds in pregnancy by adding them to an oatmeal bowl, a baked good, or a smoothie for a boost of omega-3 fatty acids, fiber, and antioxidants.8
3. Cottage Cheese
Eating high-protein foods while pregnant can be a challenge, especially when all you crave are snacks and sweets. But cottage cheese is a great alternative to having meat or eggs at breakfast and makes a healthy pregnancy snack. One cup of cottage cheese contains 25 grams of protein.9 Try creating a cottage cheese bowl with fruit and granola or adding it to a pasta dish for a creamy finish!
4. Almonds
Almonds are a healthy snack for pregnancy because they include fiber, fat, and protein — the top three things to keep you satisfied for a longer period! Just 1 ounce provides you with 3.54 grams of fiber, 6.01 grams of protein, and 8.96 grams of monounsaturated fats.11
5. Lentils
Lentils are packed with folate, which is an essential nutrient for optimal pregnancy.12 One cup of cooked lentils contains almost all of your daily folate requirement!13 You can enjoy lentils as a meat substitute in Bolognese sauce over pasta or in a hearty soup.
6. Spinach
Spinach is also packed with folate and can be part of another plant-based salad or side dish.14 It’s important to note that raw spinach contains less bioavailable folate than cooked spinach.15 Try sautéing fresh spinach in oil prior to cracking a few eggs in a pan for a delicious breakfast scramble.
7. Asparagus
Asparagus is an easy vegetable to prepare and contains a boatload of beneficial nutrients for pregnancy, including vitamins A, C, and K.16,17,18,19 Asparagus is also high in folate and may aid in preventing neural tube defects in early pregnancy.10,16 This is a great vegetable to roast in the oven or incorporate in a pasta or risotto dish.
8. Beets
Beets have electrolytes and can help ensure your body stays hydrated and balanced throughout pregnancy.20 A good way to add beets to your diet is in smoothies! Remember, beets are a type of root vegetable, so in order to prevent foodborne illness, you need to thoroughly scrub them clean before preparing them.21,22,23
9. Salmon
Rich in monounsaturated and polyunsaturated fats — along with protein, vitamin B12, and zinc — salmon is an excellent source of nutrients for both you and baby.24 Omega-3 fats are essential for healthy brain development in baby and may boost mom’s immune system.25,26 I love making a pregnancy mom-safe sushi bowl using salmon as my protein!
10. Bananas
As a great source of steady carbohydrates, bananas can be incorporated into any busy mom-to-be’s routine.27 Bananas are good to incorporate as a healthy pre-breakfast snack or with breakfast because they may reduce nausea associated with morning sickness during pregnancy.28
11. Sweet Potato
Another carbohydrate food to incorporate into your diet in pregnancy is sweet potato. They contain vitamins A, C, B6, and K, as well as iron, magnesium, potassium, and phosphorus.29 The combination of vitamin B6 and complex carbs found in sweet potato may help prevent or lessen your nausea.30 You can create a healthy pregnancy meal by roasting sweet potato and pairing it with a sautéed green and a protein source.
12. Pumpkin Seeds
As an easy topping to salads, an addition to trail mix, or a great option by themselves, pumpkin seeds are one of the best sources of non-animal iron (or non-heme iron).31 Iron-rich foods for pregnancy are important because the volume of our blood increases significantly, which can lead to iron deficiency anemia.32
13. Turkey
Roasted turkey is another excellent source of iron and lean protein, all of which are important for your growing baby.33,34,35,36 Turkey is also a good protein source that you can enjoy cold, as sometimes the smells of food cooking can be off-putting during pregnancy.
14. Eggs
Thoroughly cooked eggs are a fantastic source of B vitamins and protein.37,38 However, undercooked eggs may pose a risk for foodborne illness.39 So, I recommend enjoying your eggs hard-boiled, scrambled, or over-hard.40
15. Quinoa
A whole grain from South America, quinoa has surged in popularity due to its extensive nutrient profile.41 1 cup of cooked quinoa has about 40 grams of carbohydrates, about 5 grams of fiber, and nearly 3 milligrams of iron.42 Quinoa makes a great pregnancy side dish or base for a Mexican- or Mediterranean-style bowl!
16. Black Beans
Constipation is always a big concern during pregnancy and is usually caused by a surge in hormones.43 Black beans are here to help with about 15 grams of fiber per cup serving size!44 You could incorporate black beans into a burrito or soup for a boost of iron, fiber, and plant-based protein.45
17. Pork
Pork can be stigmatized for being a fattier type of meat, but it does contain many valuable vitamins and minerals.46 Choose a lower-fat pork cut when shopping to ensure that more of the calories per serving come from protein versus fat. A staple meal in your home could be roast pork tenderloin with apples, squash, and golden raisins.
18. Raspberries
Raw raspberries are one of the highest-fiber and lowest-sugar fruits you can choose.47 They also may provide the skin with more elasticity due to their high vitamin C content.47,48 Enjoy raspberries as a healthy pregnancy snack with nut butter or atop a yogurt bowl!
19. Broccoli
If you’re experiencing leg cramps during pregnancy, broccoli may be able to help! Broccoli is high in potassium and can help alleviate this pregnancy symptom.49,50 You can serve it as a side dish or eat it raw with hummus.
20. Yogurt
Your baby’s bones need plenty of calcium to support their growth.51 Low- or non-fat Greek yogurt is an excellent choice for both calcium and protein.52 Yogurt is also full of probiotics, which may help with digestion and support immune health during pregnancy.53
21. Chicken
You can make chicken into a multitude of different meals! Its versatility makes it a terrific food option while you’re managing a busy schedule. Chicken can support your baby’s growth and development, and just 4 ounces of chicken breast packs 35 grams of protein.54,55 One delicious meal option is rotisserie chicken paired with cajun corn, zucchini, and rice.
22. Carrots
As you approach your due date, choosing small, nutrient-dense snacks will be a game-changer, as your caloric needs increase during the third trimester.56 Carrots are the perfect choice to pair with a higher-calorie dip! They contain vitamin A (which is good for baby’s organ growth) and potassium (which is helpful for managing mom’s blood pressure).17,57 Carrots can be consumed as a healthy snack during pregnancy with a protein-packed dip like Greek yogurt or hummus.
23. Dried Fruit
Another source of non-heme iron is dried fruits, including dates, raisins, and apricots.59,60 They can provide you with fiber and sweetness while skipping the added sugar found in other treats (just make sure to avoid candied varieties).61 You could create your own trail mix by combining dried cranberries and apricots with almonds, cashews, and dark chocolate.
24. Apples
An apple a day will keep the . . . constipation away!62 Apples are rich in fiber and complex carbohydrates, so they will provide your body with lasting energy to conquer the day.63,64 Try adding apples to a baked chicken dish for some sweetness or eating it as a quick, healthy snack paired with a nut butter.
25. Kale
Last but certainly not least, kale’s merit lies in the density of nutrients it possesses in a relatively small serving size. Kale contains an abundance of vitamins A, K, and C, as well as folate, calcium, non-heme iron, fiber, and potassium, not to mention other vitamins and minerals found in moderate amounts.58,65 A great way to get your kale in is to make a batch of kale chips!
Foods To Avoid During Pregnancy
Now that you know about the best foods to eat while pregnant, let’s talk about some of the worst. Here are some foods to avoid while you’re pregnant:
Raw Fish
Raw fish can be contaminated with bacteria and parasites that may harm an unborn baby. Avoiding things like sushi, sashimi, and tartar can help prevent exposure to these parasites and bacterium.2
High-Mercury Fish
Unborn babies are at a higher risk of mercury toxicity, which can impact fetal development.3 High-mercury fish include canned tuna, swordfish, mahi mahi, and king mackerel. To stay on the safe side, you shouldn’t eat fish more than three times a week per Food and Drug Administration (FDA) guidelines.4
Prepared Salads
Premade salads sold by delis or markets are often prepared a day or so prior to serving and can sit in a temperature-controlled area for several days thereafter. These salads can be contaminated with listeria, a bacteria that can grow at refrigerator temperatures. During early pregnancy, the FDA states that it can cause miscarriage, so it’s best to avoid ready-to-eat salads to be safe.5
Alcohol
Alcohol is a compound that can pass directly through the placenta blood barrier and may cause fetal developmental delays. Consuming alcohol during pregnancy is also linked to fetal alcohol syndrome, which may result in lifelong behavioral and intellectual disability.6
All in all, eating a well-balanced diet while pregnant will benefit your energy levels, your baby’s development, and your overall well-being. Remember, any balanced diet also needs its backup, so ensure you’re taking your prenatal as prescribed!
Note: This list was curated based on the pregnancy nutrient guidelines put forth by the Dietary Guidelines for Americans (DGA).10