These foods are high in nutrients you need during pregnancy. Keep them on hand so you can eat them for snacks as well as meals.
| Food | Main nutrients | Tips |
| Baked potato and sweet potato
| Vitamin C (sweet potatoes are high in vitamins A and C)
| Eat the skin and top with yogurt instead of sour cream and butter.
|
| Bran cereals
| Fiber | Bran is one of the best sources of fiber.
|
| Bran muffin
| Fiber, B vitamins and folic acid
| Bran is a better choice than a blueberry or other fruit muffin.
|
| Broccoli
| Vitamins A, C, and folic acid
| Dip raw broccoli in a yogurt based dip as a snack.
|
| Cantaloupe
| Vitamins A and C
| Cut half a small melon into cubes and eat it as a snack.
|
| Chicken and turkey
| Low-fat protein and iron
| Remove the skin. Dark meat has more iron than light meat.
|
| Fish
| Low-fat protein
| Have it broiled rather than fried. Learn how to choose fish wisely in food safety.
|
| Fortified cooked cereals
| Iron
| Fortified cooked cereals have more iron than oatmeal.
|
| Fortified ready-to-eat cereals
| Fiber, iron, calcium and folate
| Look for a whole grain cereal. Some can be eaten dry as a snack.
|
| Green and red peppers
| Vitamins A, C, and folic acid
| Add to pizza or eat raw as a snack.
|
| Low-fat milk and yogurt
| Calcium and protein
| Make your own smoothie by blending fruit, milk and yogurt.
|
| Orange juice
| Vitamin C
| Just six ounces gives you a day's requirement of Vitamin C.
|
| Pizza
| Calcium, protein and vitamins
| Add a lot of veggies, skip the pepperoni and sausage, and get a whole-wheat crust.
|
| Popcorn
| Fiber
| Go easy on the butter and salt.
|
| Spinach and romaine lettuce
| Vitamins A, C, and folic acid | These have more vitamins and minerals than iceberg lettuce. |
| Tomatoes
| Vitamins A and C
| Eat raw or as tomato sauce on pizza or pasta.
|
| Tomato-vegetable juice
| Vitamins A and C
| The juice is high in sodium, so limit this to one serving a day. |
| Whole wheat bread
| Fiber, B vitamins, and folic acid
| Any whole-grain bread with at least two grams of fiber is a good choice.
|
FAQs
Regularly eating high protein foods -- like fish, chicken, turkey, eggs, peanut butter, nuts and beans –– promotes your baby's healthy brain and heart development. Grains Food like brown rice, quinoa, whole-wheat pasta and oatmeal are great to eat while pregnant.
What is the best healthy food to eat when pregnant? ›
Instead, choose something healthier, such as:
- small sandwiches or pitta bread with grated cheese, lean ham, mashed tuna, salmon, or sardines, with salad.
- salad vegetables, such as carrot, celery or cucumber.
- low-fat, lower-sugar fruit yoghurt, plain yoghurt or fromage frais with fruit.
- ready-to-eat apricots, figs or prunes.
Top 20 foods for pregnancy
| Food | Main nutrients |
|---|
| Fortified cooked cereals | Iron |
| Fortified ready-to-eat cereals | Fiber, iron, calcium and folate |
| Green and red peppers | Vitamins A, C, and folic acid |
| Low-fat milk and yogurt | Calcium and protein |
14 more rowsYour diet doesn't change in the first trimester, necessarily. You should still consume the same number of calories. You still should make it a priority to eat from the main food groups: vegetables, fruits, whole grains, protein foods and dairy.
What to drink when pregnant? ›
Healthy drinks
Aim to have 6 to 8 200ml glasses of water or other fluids every day, and: try different kinds of drinks, such as sugar-free squash, decaf tea and coffee, fizzy water, fruit juice or smoothies. limit fruit juice or smoothies to 150 ml per day with meals to help to prevent damage to your teeth.
Which fruit is best for pregnancy? ›
Ideal Foods to Eat During Pregnancy
Fruits: cantaloupe, honeydew, mangoes, prunes, bananas, apricots, oranges, and red or pink grapefruit (for potassium) Dairy: fat-free or low-fat yogurt, skim or 1% milk, soymilk (for calcium, potassium, vitamins A and D)
What foods should my pregnant wife eat? ›
Whole grains — like brown rice, millet, oatmeal, bulgur, and whole-wheat bread. Proteins — like lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu. Low-fat or fat-free dairy — like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages (soy milk) or soy yogurt.
What to eat at night while pregnant? ›
Eat an evening snack. Choose a light grain-and-dairy snack, such as crackers with low-fat cheese and fruit, or low-fat yogurt with toast and apple butter. Wait an hour before lying down. These healthy pregnancy foods will digest quickly so you (and your stomach) can rest.
What is the best breakfast during pregnancy? ›
Each of your daily meals should contain protein (aim for at least 75 g a day), because your baby needs those amino acids to grow strong. Greek yogurt, cottage cheese, tofu, eggs, peanut butter, omelets with Swiss or Cheddar cheese and smoothies are all solid, tasty options.
What is a good meal plan for a pregnant woman? ›
Eat a variety of foods to get all the nutrients you need. Aim for 6-11 servings of breads and grains, 2 to 4 servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts), daily. Ease up on the fats and sweets.
Increase your diet by 300 calories per day starting in the second trimester. Monitor for appropriate weight gain and adjust your diet as needed. Breastfeeding. Add 500 calories a day to your normal pre-pregnancy diet.
What is the most important meal of the day when pregnant? ›
Breakfast is a great time to take in important nutrients for you and your baby. These include B vitamins, folate, calcium and vitamin C.
How much do you really need to eat when pregnant? ›
For most normal-weight pregnant women, the right amount of calories is: About 1,800 calories per day during the first trimester. About 2,200 calories per day during the second trimester. About 2,400 calories per day during the third trimester.
Are you supposed to eat more when pregnant? ›
Being pregnant, you'll obviously be more hungry than usual, but even if you are expecting twins or more, you don't need to eat extra portions. In the final 3 months of your pregnancy, you'll need an extra 200 calories a day – that's the same as 2 slices of wholemeal toast and margarine.
