Best Foods to Eat While Pregnant: A Complete Nutrition Guide

Pregnancy is one of the most crucial times to focus on nutrition. What you eat doesn’t just fuel your body—it provides the building blocks for your growing baby’s development. Understanding what to eat when pregnant can feel overwhelming, but it doesn’t have to be complicated.

During pregnancy, your nutritional needs increase significantly. You’ll need additional protein for tissue growth, extra calcium for bone development, more iron for increased blood volume, and higher amounts of essential vitamins and minerals. The good news is that you can meet these needs by incorporating a variety of wholesome, nutrient-dense foods into your daily diet.

This comprehensive guide explores 13 of the best foods to eat while pregnant, explaining why each one is beneficial and how it supports both maternal health and fetal development.

Why Nutrition Matters During Pregnancy

Your body undergoes remarkable changes during pregnancy. Your blood volume increases, your organs shift position, and you’re literally building another human being. These processes require substantial nutritional resources.

Proper nutrition during pregnancy supports:

• Healthy fetal brain and organ development
• Appropriate birth weight
• Reduced risk of birth defects
• Lower chances of pregnancy complications
• Better maternal energy levels and mood
• Easier postpartum recovery

While prenatal vitamins help fill nutritional gaps, they cannot replace a balanced diet. Whole foods provide fiber, complex nutrients, and beneficial compounds that supplements alone cannot offer.

1. Dairy Products: Calcium and Protein Powerhouses

Dairy products rank among the best foods to eat while pregnant because they deliver two crucial nutrients in one package: calcium and high-quality protein.

During pregnancy, you need approximately 1,000 milligrams of calcium daily to support your baby’s developing bones and teeth. If you don’t consume enough calcium, your body will draw from your own bone stores, potentially compromising your long-term bone health.

Milk, yogurt, and cheese contain casein and whey proteins, which provide all essential amino acids needed for fetal growth. Greek yogurt deserves special mention—it contains more protein than regular yogurt and provides probiotics that support digestive health.

If you’re lactose intolerant, consider lactose-free dairy products or alternatives like fortified almond or soy milk. Just ensure any dairy alternative you choose is fortified with calcium and vitamin D.

2. Legumes: Plant-Based Protein and Folate

Legumes—including lentils, chickpeas, black beans, kidney beans, soybeans, and peanuts—are exceptional plant-based sources of multiple nutrients essential during pregnancy.

What makes legumes particularly valuable is their folate content. Folate (vitamin B9) is critical during the first trimester when your baby’s neural tube is forming. Adequate folate intake significantly reduces the risk of neural tube defects such as spina bifida.

Legumes also provide:

• Protein for tissue development
• Iron for blood production
• Fiber to prevent constipation
• Magnesium for muscle and nerve function
• Potassium for blood pressure regulation

Try adding lentils to soups, chickpeas to salads, or black beans to tacos for an easy nutritional boost.

3. Sweet Potatoes: Vitamin A from Beta-Carotene

Sweet potatoes are loaded with beta-carotene, an orange pigment that your body converts to vitamin A. Vitamin A is essential for fetal cell differentiation and organ development, particularly for the eyes, skin, and immune system.

The beauty of getting vitamin A from beta-carotene (rather than from animal sources) is that your body only converts what it needs, eliminating the risk of vitamin A toxicity. Excessive vitamin A from animal sources, particularly organ meats, can cause birth defects.

Sweet potatoes also provide fiber, which helps maintain stable blood sugar levels and promotes healthy digestion. This can help prevent the constipation that many pregnant women experience.

4. Salmon: Omega-3 Fatty Acids for Brain Development

Salmon stands out as one of the best foods to eat while pregnant due to its rich omega-3 fatty acid content, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

These omega-3 fatty acids are crucial for fetal brain and eye development. Research suggests that adequate omega-3 intake during pregnancy may contribute to better cognitive outcomes in children and potentially reduce the risk of preterm birth.

Salmon is also an excellent source of vitamin D, a nutrient many people lack. Vitamin D supports calcium absorption and immune function for both mother and baby.

The FDA recommends pregnant women consume 8-12 ounces of low-mercury fish weekly. Salmon, sardines, anchovies, and herring are safe choices. Avoid high-mercury fish like shark, swordfish, king mackerel, and tilefish.

Choose wild-caught salmon when possible, and opt for fresh or canned varieties rather than smoked salmon, which carries a listeria risk.

5. Eggs: Complete Protein and Choline

Eggs are nutritional powerhouses, containing nearly every vitamin and mineral your body needs. One large egg provides approximately 6 grams of high-quality protein, healthy fats, and numerous vitamins and minerals—all for about 70 calories.

What makes eggs particularly important during pregnancy is their choline content. Choline plays a vital role in brain development and helps prevent neural tube defects. Most pregnant women don’t get enough choline, making eggs an important dietary addition.

One large egg contains about 147 milligrams of choline; pregnant women need 450 milligrams daily.

Always cook eggs thoroughly until both the yolk and white are firm to avoid the risk of salmonella. Enjoy them scrambled, hard-boiled, poached, or baked into dishes.

6. Leafy Greens and Broccoli: Vitamin and Mineral Dense

Dark leafy greens like spinach, kale, Swiss chard, and broccoli pack an impressive array of nutrients into very few calories. These vegetables should definitely be on your list of what to eat when pregnant.

These greens provide:

• Folate for neural tube development
• Vitamin K for blood clotting
• Vitamin A for cell growth
• Vitamin C for immune function and iron absorption
• Calcium for bone health
• Iron for oxygen transport
• Fiber for digestive health
• Antioxidants for cellular protection

If you’re not fond of the taste, try blending spinach into smoothies, adding kale to pasta sauces, or roasting broccoli with garlic and olive oil to enhance its flavor.

7. Lean Meat: High-Quality Protein and Iron

Lean beef, pork, and chicken are excellent sources of high-quality protein, which is essential for the growth of fetal tissues, including the brain. Protein also supports the growth of maternal breast and uterine tissue during pregnancy.

Red meat particularly stands out for its iron content. Iron is crucial during pregnancy because your blood volume increases by nearly 50%, requiring more iron to produce hemoglobin. Iron deficiency during pregnancy can lead to anemia, which increases the risk of preterm delivery and low birth weight.

Lean meats also provide B vitamins, especially B12 (vital for nerve function) and B6 (important for brain development), along with choline and zinc.

Choose lean cuts and prepare them safely—cook all meat thoroughly to avoid foodborne illness.

8. Berries: Antioxidants and Vitamin C

Berries—including blueberries, strawberries, raspberries, blackberries, and acai berries—are among the best foods to eat while pregnant for satisfying sweet cravings while providing substantial nutrition.

Berries are packed with water, healthy carbohydrates, vitamin C, fiber, and powerful antioxidants. They have a relatively low glycemic index, meaning they won’t cause sharp spikes in blood sugar levels.

Vitamin C supports immune function and helps your body absorb iron from plant-based sources. The fiber in berries aids digestion and helps prevent constipation.

Berries also provide folate and potassium while being low in calories, making them an ideal snack for pregnant women.

9. Whole Grains: Sustained Energy and B Vitamins

Whole grains provide complex carbohydrates that deliver sustained energy without the blood sugar crashes associated with refined grains. During pregnancy, stable blood sugar levels help maintain your energy and mood throughout the day.

Unlike refined grains (white bread, white rice, regular pasta), whole grains retain their nutrient-rich bran and germ layers. This means you get substantially more fiber, B vitamins, magnesium, iron, and beneficial plant compounds.

Excellent whole grain choices include:

• Oatmeal
• Quinoa (technically a pseudo-grain, but nutritionally similar)
• Brown rice
• Whole wheat bread and pasta
• Barley
• Bulgur
• Whole grain crackers

Quinoa deserves special mention as it’s a complete protein containing all nine essential amino acids, making it particularly valuable for vegetarian and vegan pregnancies.

10. Avocados: Healthy Fats and Folate

Avocados are rich in monounsaturated fatty acids—the same heart-healthy fats found in olive oil. These healthy fats help build your baby’s skin, brain, and tissues.

Avocados provide more folate than many other fruits, making them particularly valuable during pregnancy. They’re also excellent sources of:

• Potassium (more than bananas) for blood pressure regulation
• Vitamin C for immune support
• Vitamin E for cellular protection
• Vitamin K for blood clotting
• B vitamins for energy metabolism
• Fiber for digestive health

The healthy fats in avocados also help your body absorb fat-soluble vitamins (A, D, E, and K) from other foods you eat.

Add avocado to sandwiches, salads, smoothies, or simply enjoy it on whole grain toast.

11. Dried Fruit: Concentrated Nutrients

Dried fruits concentrate the nutrients of fresh fruit into a smaller, more portable package. They’re particularly rich in fiber, vitamins, minerals, and beneficial plant compounds.

Prunes (dried plums) are especially helpful during pregnancy because they contain natural compounds that act as gentle laxatives, helping relieve the constipation many pregnant women experience. They’re also rich in potassium, vitamin K, and fiber.

Dates provide iron, potassium, fiber, and various plant compounds. Interestingly, some research suggests that eating dates during late pregnancy may support cervical ripening and reduce the need for labor induction.

Other nutritious dried fruits include apricots (high in iron and potassium), figs (excellent calcium source), and raisins (iron and potassium).

Because dried fruits are calorie-dense and high in natural sugars, consume them in moderation—about a quarter cup serving is appropriate.

12. Fish Oil: Omega-3 Supplementation

Fish liver oil, typically derived from cod liver, provides concentrated amounts of omega-3 fatty acids (EPA and DHA) along with vitamins A and D.

If you don’t regularly eat fatty fish or have dietary restrictions that limit your seafood intake, fish oil supplements can help ensure adequate omega-3 intake for fetal brain and eye development.

Fish liver oil is particularly valuable for its vitamin D content. Many people are deficient in vitamin D, which supports calcium absorption, immune function, and potentially reduces the risk of pregnancy complications.

However, because fish liver oil is very high in vitamin A, excessive consumption could potentially be harmful. Always consult your healthcare provider before taking fish oil or any omega-3 supplement during pregnancy. They can recommend appropriate dosages based on your individual needs.

13. Water: Essential for Hydration

While not technically a food, water deserves a place on this list of what to eat when pregnant because proper hydration is absolutely essential during pregnancy.

Your blood volume increases by up to 50% during pregnancy, requiring substantial additional fluid intake. Adequate hydration supports:

• Nutrient transport to your baby
• Amniotic fluid production
• Waste removal
• Temperature regulation
• Prevention of constipation
• Reduced risk of urinary tract infections
• Prevention of preterm labor
• Better energy levels

Aim for 8-12 cups (64-96 ounces) of water daily, increasing this amount if you’re active, it’s hot outside, or you’re in your third trimester. Your urine should be pale yellow—dark urine indicates dehydration.

Foods to Limit or Avoid During Pregnancy

While focusing on the best foods to eat while pregnant, it’s equally important to know what to limit or avoid:

• High-mercury fish: Avoid shark, swordfish, king mackerel, and tilefish
• Undercooked or raw animal products: Risk of salmonella, listeria, and toxoplasmosis
• Unpasteurized dairy products and juices: Risk of harmful bacteria
• Deli meats and hot dogs: Unless heated until steaming (listeria risk)
• Raw sprouts: Can harbor harmful bacteria
• Excessive caffeine: Limit to 200mg daily (about one 12-ounce cup of coffee)
• Alcohol: No safe amount during pregnancy
• Unwashed produce: Can carry toxoplasmosis and other contaminants

Building a Healthy Pregnancy Eating Plan

Understanding the best foods to eat while pregnant is just the first step. Here’s how to build a practical, sustainable eating plan:

Focus on Variety

No single food provides all the nutrients you need. Aim for variety across food groups to ensure comprehensive nutrition. Try to eat different colored fruits and vegetables throughout the week—different colors indicate different beneficial compounds.

Eat Regularly

Rather than three large meals, many pregnant women find that eating smaller meals and snacks every 2-3 hours helps manage nausea, maintains energy levels, and prevents heartburn.

Listen to Your Body

Pregnancy hunger cues can be intense. While “eating for two” doesn’t mean eating twice as much, it does mean honoring your increased appetite with nutritious choices. Most pregnant women need only about 300 extra calories daily during the second and third trimesters.

Prepare Foods Safely

Pregnancy temporarily weakens your immune system, making you more susceptible to foodborne illness. Always wash produce thoroughly, cook meats to safe temperatures, and practice good kitchen hygiene.

Special Considerations for Different Diets

Vegetarian and Vegan Pregnancies

Plant-based pregnancies can be perfectly healthy with careful planning. Focus on protein from legumes, nuts, seeds, and whole grains. You may need to supplement with vitamin B12, iron, and omega-3s. Consult a healthcare provider or registered dietitian for personalized guidance.

Gestational Diabetes

If you develop gestational diabetes, you’ll need to monitor carbohydrate intake and pair carbs with protein and healthy fats to manage blood sugar. Focus on whole grains, lean proteins, vegetables, and controlled portions of fruit.

Food Aversions and Morning Sickness

Many pregnant women experience strong food aversions or morning sickness, making it challenging to eat the best foods while pregnant. During these times, eat what you can tolerate. Small, frequent meals, cold foods, and bland options like crackers or toast may be easier to stomach. Stay hydrated and talk to your healthcare provider if you can’t keep any food down.

The Role of Prenatal Vitamins

Even when eating the best foods while pregnant, prenatal vitamins serve as nutritional insurance, filling potential gaps in your diet. They’re particularly important for folate, iron, and vitamin D.

However, prenatal vitamins should complement—not replace—a healthy diet. Whole foods provide fiber, beneficial plant compounds, and nutrients that work synergistically in ways supplements cannot replicate.

Always discuss any supplements with your healthcare provider, as excessive amounts of certain vitamins can be harmful during pregnancy.

Practical Tips for Healthy Pregnancy Eating

• Meal prep: Prepare healthy foods in advance when you have energy
• Keep healthy snacks accessible: Hard-boiled eggs, nuts, cut vegetables, and berries
• Stay organized: Keep a shopping list of pregnancy superfoods
• Experiment with recipes: Find delicious ways to prepare nutritious foods
• Don’t stress over perfection: Focus on overall dietary patterns rather than perfect eating at every meal
• Stay hydrated: Carry a water bottle with you
• Read labels: Watch for unpasteurized products and excessive sodium or sugar

When to Consult Your Healthcare Provider

While this guide covers the best foods to eat while pregnant, every pregnancy is unique. Consult your healthcare provider or a registered dietitian if you:

• Have dietary restrictions or food allergies
• Are carrying multiples
• Have pregnancy complications
• Have a history of eating disorders
• Are experiencing severe nausea or vomiting
• Have concerns about appropriate weight gain
• Need guidance on supplements
• Have questions about specific foods or nutrients

Conclusion

Knowing what to eat when pregnant empowers you to make choices that support both your health and your baby’s development. The 13 foods highlighted in this guide—dairy products, legumes, sweet potatoes, salmon, eggs, leafy greens, lean meat, berries, whole grains, avocados, dried fruit, fish oil, and water—provide the essential nutrients needed during pregnancy.

Remember that pregnancy nutrition doesn’t require perfection. Focus on variety, choose whole foods over processed options when possible, stay hydrated, and listen to your body. By building your diet around these nutrient-dense foods, you’re giving your baby the best possible start in life while supporting your own health throughout pregnancy and beyond.

Work closely with your healthcare team throughout your pregnancy. They can provide personalized recommendations based on your individual health status, dietary preferences, and any special circumstances. With the right nutritional foundation, you can feel confident that you’re nourishing both yourself and your growing baby optimally.

Sources:

• National Center for Biotechnology Information – Vitamin A and Pregnancy
• U.S. Food and Drug Administration – Advice about Eating Fish
• National Institutes of Health – Calcium Fact Sheet
• National Institutes of Health – Vitamin D Fact Sheet
• National Center for Complementary and Integrative Health – Omega-3 Supplements
• FoodSafety.gov – Food Safety for Pregnant Women
• USDA FoodData Central – Nutrient Database