50 Best Foods to Eat During Pregnancy

Pregnancy is an amazing time in a woman’s life. You’re probably wondering what to eat now that you’re eating for two. Here are 50 healthy food for pregnant women.

Foods to Eat During Pregnancy

Here are some pregnancy super foods to ensure you’re hitting those nutrient goals:

1. Colorful fruits

Fruits are filled with nutrients and help prevent constipation, a common pregnancy symptom. Adding a variety of fresh, frozen, canned, or dried fruits to your diet can give you most of the vitamins, minerals, and fiber you and your baby need.

Here are some fruits to eat during pregnancy in salads and smoothies, over yogurt, or as a snack anytime:

• Apples
• Bananas
• Mangoes
• Oranges
• Avocados
• Grapes
• Kiwi
• Guava
• Pears
• Berries
• Citrus fruits
• Pomegranates

However, make sure you wash them thoroughly, even if they are prewashed.

2. Dark, leafy green vegetables

Eat a variety of locally grown, in-season, organic vegetables in any form: raw, cooked, canned, frozen, dried, or juice. They are rich in fiber, vitamins, calcium, folate, iron, and potassium. Add them to sandwiches, mix them into dishes or blend them into smoothies. These green goodness are best for pregnancy:

• Broccoli
• Carrots
• Sweet potatoes
• Spinach
• Green capsicums
• Celery
• Cucumber
• Cabbage
• Kale
• Lettuce
• Cauliflower
• Asparagus
• Mustard Greens

Don’t forget to wash them well before eating raw or cooking!

3. Fat-free or low-fat dairy products

Dairy foods are important in pregnancy because they are the best-absorbed sources of calcium and protein, which help with your baby’s bone development. Add low-fat or fat-free dairy foods to your diet, such as:

• Milk
• Butter
• Yogurt
• Buttermilk
• Hard cheeses
• Soy Milk
• Paneer
• Ice cream

Make sure you eat them pasteurized.

4. Whole grains

Unlike refined counterparts, whole grains are packed with vitamins, fiber, iron, and folic acid, which help relieve constipation and hemorrhoids. Include these grains in your pregnancy diet:

• Cereals
• Bread
• Whole-wheat pasta
• Oatmeal
• Millet
• Brown rice
• Barley
• Buckwheat
• Popcorn

Some of them can be eaten dry as a snack!

5. Healthy proteins

Add a burst of protein to your diet as it provides you the much-needed energy and promotes your baby’s healthy brain and heart development. Protein can be found in foods like:

• Beans and peas
• Nuts and seeds
• Eggs
• Lentils
• Lean meat
• Peanut butter
• Lamb, pork, fish, and poultry
• Soy products like tempeh and tofu

While there are many opinions on what pregnant women should and shouldn’t eat, we recommend a balanced diet for pregnant women to get all the nutrients needed to grow a healthy baby. These include plenty of fruits and vegetables, lean protein, complex carbohydrates, and healthy fats. By following these guidelines, you can ensure that both you and your little one are getting the nourishment you need for a happy and healthy pregnancy. It is important to talk to your healthcare provider about any foods you should avoid during pregnancy. What has been your favorite healthy food for pregnant women?