What Is The Best Food For Pregnancy?

Author Name
Answered by: Elizabeth, An Expert in the The Pregnant Body Category
When women become pregnant, especially for the first time, they may have a worry about which foods should be consumed for optimal health of their baby. After all, the food that the mother eats is the direct source of nutrients for the growing baby. If you are an expecting mother, you will need to be sure to have enough calcium and protein for the baby’s bones and tissues. You will also need more iron and extra folic acid in your diet. Prenatal vitamins are a good start, but you should still try to eat as healthy as possible for your developing baby.

The best food for pregnancy includes enriched whole-grains, berries, greek yogurt, eggs, beans, nuts, salmon, and lean meats. There are many options for mothers-to-be!

Enriched whole-grains

Whole-grain breads and cereals that are enriched have been fortified with iron and folic acid. These food products have more fiber than the standard white bread and are easy to incorporate into your meals. Instead of cooking white rice with lean chicken meat and vegetables, switch out white rice for enriched whole-grain rice. Making this switch will increase the nutritious value for you and your baby while keeping a similar taste.


Blackberries, raspberries, and blueberries are perfect for potassium, vitamin C, fiber, and folate. Berries are the best topper for french toast, oatmeal, or pancakes. You can also enjoy a nice fruit salad.

Greek yogurt

Greek yogurt usually has more protein than regular yogurt. However, any type of yogurt is a good source of calcium. The good cultures that are found in yogurt can help prevent yeast infections, which are more common during pregnancy. Some women will not prefer the taste of greek yogurt compared to regular yogurt. However, this taste can be improved by simply adding in some chopped fruit, which will increase the nutritional intake even more!


Eggs are a good source of amino acids and proteins as well as vitamins and minerals. This food can also contain choline, which promotes brain health and overall growth for your baby. Expectant mothers should never consume undercooked eggs. You can cook omelettes for breakfast or add fried egg to some whole-grain rice in the evening. This food works best at any time of the day.


Beans of all kinds can provide fiber, protein, iron, calcium, folate, and zinc. The nutrition you receive depends on the beans that you choose to cook with. Bean types include lentils, pinto beans, black-eyed peas, kidney beans, garbanzo, white beans, black beans, and soybeans. You can cook this product in soups and chilis, which is best for the expecting mothers that are pregnant during winter. Every mom-to-be will need some comfort food during her pregnancy and the extra fiber will help relieve hemorrhoids and constipation.


Nuts are a good source of vitamin E and minerals such as manganese, copper, selenium, potassium, and zinc. This food can be high in fat, which can be an essential choice for mothers-to-be that were underweight before pregnancy and need to gain a little extra. If you are in the normal weight range, eat nuts in small portions for the added nutrition. You can add nuts to almost any dish including pasta, baked goods, salads, and more.


Salmon is a good source of omega-3 fatty acids, B vitamins, and protein. While expectant mothers should be cautious when consuming seafood, salmon is low in mercury and is safer than other fish. Eating fish that are high in mercury during pregnancy can cause problems for your baby’s developing nervous system. Enjoy this food product broiled or grilled with lemon slices. You can safely consume up to twelve ounces of fish (with low mercury) per week.

Lean meats

Lean meats are full of high-quality protein and iron. Pork and beef also contain choline. For expectant mothers that have been diagnosed with anemia, this food will be important for your health as well as your baby’s. If you are a vegetarian, you can enjoy quinoa, tofu, dried fruit, and dark leafy greens for an increased iron intake. However, mothers-to-be that do eat meat should be cautious when it comes to eating deli meats that have not been heated. There is a risk of passing parasites and bacteria to your developing baby when consuming cold deli meats. Eating cooked lean meats avoids this dangerous risk altogether.

Whether you were told by your ob-gyn that you should consume a lot of extra calories or only some extra calories, eating healthy is a must. If you are struggling with morning sickness and the constant feeling of nausea, boiling chopped pieces of ginger root in water will help ease this discomfort. Remember, your bundle of joy will arrive before you know it. Enjoy the best food for pregnancy before and after your baby is born.

Author Name Like My Writing? Hire Me to Write For You!

Related Questions