13 Pregnancy-Friendly Foods

pregnant woman

See Foods That Can Help You Reach Your Pregnancy Goals

As much as pregnancy comes with severe aversions to food which is the gateway to unhealthy feeding, it also comes with crazy food cravings, which leads most pregnant women into unhealthy eating. Eating and feeding healthy would keep your baby bump and your baby happy. Eating nutritious and healthy foods during pregnancy is essential.

Some dieticians have been able to successfully compile a list of pregnancy-friendly foods that are not just nutritious and healthy but are also tasty and nice. In addition, it is important to include other pregnancy-friendly fruits into your diet while building your pregnancy diet plan. Your diet plan as a pregnant woman should consist of whole foods that provide you with all the natural benefits required for a pregnant woman. These whole foods include;

  • Healthy fats
  • Protein
  • Vitamins and minerals
  • Complex carbohydrates
  • Healthy fluids and fiber

In this article are explicitly arranged 13 healthy, nutritious, and tasty foods that would keep you wholesome and give your baby a vigorous start to life. Here are the foods that would help you reach your pregnancy goals.

Dairy Products

Protein and calcium are essential nutrients for a healthy pregnancy. This is mostly important for the infant, as you would be helping the infant meet their nutritional requirements. Dairy products are packed with these essential nutrients and also contain two types of protein-casein and whey. They supply the body with surplus phosphorus, zinc, vitamins, and magnesium. Some of these healthy dairy products include; milk, yogurt, and cheese.

Greek yogurt, especially of all yogurts, has the highest amount of calcium and protein, so it will absolutely not be a bad idea if you try it out. It is also a great substitute for milk, in case you are lactose tolerant.


Beans, peas, chickpeas and soybeans, and peanuts are all legumes and are healthy for pregnancy. They are healthy sources of iron, fiber, calcium, folate, and protein, all of which your body needs to see you through pregnancy.

Folate, a type of vitamin B, which is otherwise known as the pregnancy vitamin, is an essential vitamin for your baby and you in every stage of pregnancy, ranging from the first to the third trimester. According to research, you need about 600 micrograms of folate each day which is a quiteThey difficult target to hit with just-food.  However, when you include legumes coupled with certain supplements into your diet, the target becomes easier to hit.

Sweet Potatoes

Sweet potatoes are tasty potatoes that are not only delicious but are healthy, especially for pregnant women. They are packed with a plant-based compound known as beta carotene, which converts into vitamin A in your body. As much as vitamin A is essential for you, so is it essential for your baby during pregnancy and after birth. It is important to combine animal vitamin A with plant-based ones to balance out the equation. Sweet potatoes provide high amounts of fiber that keeps you full, improves your digestion levels, and lowers blood sugar hikes.


Salmon is an essential fish that should be included while building your diet. This is because it is rich in omega3 fatty acids that supply the body with amazing benefits. The nutritional benefits of seafood would help improve your baby’s sight and brain as well as gestational health. The majority of these benefits can also be found in other kinds of seafood. Though some seafood can put you at the risk of excess mercury amounts in your blood. Salmon is a good root of omega 3 and can provide all the health benefits other kinds of seafood can provide. The following are mercury risky foods that you should avoid.;

  • Shark
  • Bigeye tuna
  • King mackerel
  • Swordfish
  • Tilefish from the Gulf of Mexico

In addition, salmon is one of the few existing natural sources of vitamin D. It improves immune function and bone health.


Eggs include a little bit of every nutrient. One big egg contains 80 calories, high protein, vitamins, minerals, and healthy fat. Choline is an essential nutrient for pregnancy, is also a component of the egg. It helps with infant development and prevents abnormalities such as spine and brain abnormalities.

Leafy Vegetables

WaterleafLeafy and dark green vegetables like broccoli, spinach, and kale contain all the pregnancy nutrients you will need. If eating them alone turns you off, try using them for cooking stews and soups. These vegetables contain essential nutrients like vitamin K, vitamin C, vitamin A, calcium, folate, iron, and potassium. These vegetables help combat constipation as a result of their fiber content. Reduction of the risk of low birth weight has also been associated with eating leafy vegetables during pregnancy. Blend vegetables into smoothies and enjoy them.

Lean Meat and Protein

High-quality protein has been associated with chicken, pork, and beef.  These meats are also rich in choline, iron as well as other vitamin Bs, all of which are healthy and essential nutrients for you during pregnancy. Iron is a mineral that helps enrich the red blood cells. Iron deficiency can cause risks that could lead to pregnancy complications. Some of the effects of iron deficiency include; anemia, low birth weight, and other pregnancy complications. If you have aversions to meat, it would be difficult for you to reach your required daily iron intake. Thus, filling your diet with iron-rich foods would help you cover up the effects of less meat intake.


Healthy carbs, water, antioxidants, vitamin C, and fiber are nutrients that are packed within berries. Asides from being a natural and healthy pregnancy fruit, it helps regulate blood pressure and reduce spikes in blood sugar. They contain both fiber and water and can be very nutritious, and adds flavor to your dessert. Some of the best pregnancy-friendly berries are blueberries, goji berries, strawberries, acai berries, and raspberries. You can crush them into smoothies for a better experience.

Whole Grain

Whole grains contain vitamins and fiber, and plant compounds. Examples of products that contain whole grain include; wheat berries, barley, and brown rice. It is important to take these whole grains instead of pasta, white bread, and white rice. Some whole grains contain high amounts of magnesium and vitamin B.


Avocado contains a lot of monosaturated fatty acids. This is why they are buttery in nature. They are rich for pregnancy. They may taste bland, but they offer creaminess to your dishes. Avocados are also rich in other pregnancy nutrients like vitamin B, vitamin C, Vitamin K, copper, and potassium. Due to their high amount of healthy fat, potassium, and folate content, avocados are the best choice for pregnancy.

Healthy fats build the brain, skin, and tissue of infants, while the folate content helps prevent developmental abnormalities of the spine and brain as well as neural tube defects. Potassium, on the other hand, helps relieve leg-related cramps.  Research holds that avocados contain more potassium than bananas. Try including avocados in smoothies.

Fish Liver Oil

Most fish liver oils are made from cod. It contains a very high content of omega 3 fatty acids, which are essential for the healthy development and growth of the fetal brain and eyes. In addition, fish oil helps prevent pregnancy and delivery complications. Fish oil is packed with vitamin D and can help you reach your required daily intake of omega 3. Other low mercury fishes like pollock, canned tuna, salmons, and sardines can supply you with as much omega 3 as cod.


water in glassStaying hydrated during pregnancy is very important. Drinking enough water keeps you and your baby hydrated. Dehydration can come with symptoms like tiredness, anxiety, headache, reduced memory, and bad mood. Staying hydrated can also help prevent constipation and urinary tract infections. With water being the healthiest fluid, it is important to note that it cannot be replaced or substituted with drinks or liquid beverages. When you feel thirsty, drink water, not juice. Water comes first before any other healthy fluid. After water, you can then drink natural fruit juices, coffee, or tea to stay hydrated more.

In conclusion, it is important to eat and feed healthy during pregnancy as you and your baby are what you eat. Varieties of nutritious and delicious foods have been discovered to be more helpful during pregnancy. Some of these foods include whole grains, water, berries, eggs, and many more. While building your pregnancy diet, it is important to add these foods as they contain pregnancy-friendly nutrients.