13 Healthy Foods To Eat When You Are Pregnant

Maintaining a healthy diet during pregnancy is very important.

During this time, your body needs additional nutrients, vitamins and minerals 

Dairy Products

Dairy products, especially yogurt, are a great choice for pregnant women. They help you meet increased protein and calcium needs. Probiotics may also help reduce the risk of complications.


This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts.

Legumes are great sources of folate, fiber and many other nutrients. Folate is a very important nutrient during pregnancy and may reduce the risk of some birth defects and diseases.

Sweet Potatoes

Sweet potatoes are an excellent source of beta-carotene, which your body transforms into vitamin A. Vitamin A is important for the growth and differentiation of cells in your growing fetus.


Salmon contains the essential omega-3 fatty acids EPA and DHA, which are important for brain and eye development in your growing baby. It’s also a natural source of vitamin D.


Whole eggs are incredibly nutritious and a great way to increase your overall nutrient intake. They also contain choline, an essential nutrient for brain health and development.

Broccoli and Dark, Leafy Greens

Broccoli and leafy greens contain most of the nutrients that pregnant women need. They’re also rich in fiber, which may help prevent or treat constipation.

Lean Meat

Lean meat is a good source of high-quality protein. Beef and pork are also rich in iron, choline and B vitamins, all of which are important nutrients during pregnancy.

Fish Liver Oil

A single serving (one tablespoon or 15 ml) of fish liver oil provides more than the required amount of omega-3 fatty acids, vitamin D and vitamin A. Fish liver oil may be particularly important for women who don’t eat seafood.


Berries contain water, carbs, vitamin C, fiber, vitamins, antioxidants and plant compounds. They may help pregnant women increase their nutrient and water intake.

Whole Grains

Whole grains are packed with fiber, vitamins and plant compounds. They’re also rich in B vitamins, fiber and magnesium — all of which pregnant women need.


Avocados contain high amounts of monounsaturated fatty acids, fiber, folate and potassium. They may help improve fetal health and relieve leg cramps that are common in pregnant women.

Dried Fruit

Dried fruit may be highly beneficial for pregnant women since they are small and nutrient-dense. Just make sure to limit your portions and avoid candied varieties, to prevent excess sugar intake.


Drinking water is important as your blood volume increases during pregnancy. Adequate hydration may also help prevent constipation and urinary tract infections.

What you eat during pregnancy affects your energy and well-being.

It may also directly affect the health and development of your baby.

Since calorie and nutrient needs are increased, it’s very important that you choose nutrient-dense, healthy foods.

Gaining weight during pregnancy is normal, but it’s important to gain it in a healthy way. This benefits you, your baby and your health after the pregnancy.

This list should be a good start towards a healthy, well-nourished pregnancy.

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