Top 9 Foods For Pregnant Women

Eating a variety of foods is important for pregnancy. Avoid foods high in “empty calories”, such as sugary soda, chips and candy. Drink six to eight glasses of water per day.

Legumes (lentils, peas, beans, and peanuts) are a good source of plant-based protein, iron, calcium, and folate. Try them in salads or eat them with whole grains and a serving of veggies.

1. Salmon

Salmon (and other fish like sardines, herring, anchovies and shad) is rich in docosahexaenoic acid or DHA – an omega-3 fatty acid vital for the baby’s brain development.2 During pregnancy, the amount of DHA in the body declines, and DHA supplements can help make up this deficit. Salmon is also low in mercury, and can be a good source of the 8 to 12 ounces of seafood that pregnant women are encouraged to eat each week.

However, smoked salmon (also known as lox) should be avoided as it is not fully cooked. Pregnant women should avoid cured or undercooked foods, as they may contain bacteria that can cause infections such as listeriosis, which can lead to miscarriage, stillbirth or premature labor. Cooked salmon, fresh or canned is a safe option, as well as grilled, broiled or poached fish. Choose fish that is wild rather than farmed, and if possible, check that it is free of PCBs or polychlorinated biphenyls.

2. Eggs

Eggs are a nutrient-packed food for both mums and babies. They contain protein, iron, vitamin D, folate, omega-3 healthy fats and choline. Choline is a nutrient important for baby brain and spinal cord development, cognitive function and cell signaling. Two eggs can provide you with up to 50% of your daily recommended intake of choline.

Choose pasteurised eggs to help reduce your risk of salmonella poisoning. It’s also a good idea to boil, fry or poach your eggs until the white and yolk are completely firm to ensure that they are cooked safely.

Aim to include a variety of foods that are rich in protein during pregnancy. Try including foods like peanut butter, chicken, turkey and eggs in your diet to meet your increased protein needs. Try adding a protein-rich food like nuts, dried fruit or lentils to your smoothies and salads too. Nuts are a rich source of plant-based omega-3 fatty acids, magnesium, fibre and vitamin E.

3. Milk/Soy Milk

Milk is full of protein and calcium, both important for pregnancy. It also provides vitamin D, iodine and folic acid. Choose from cow, goat or soy milk (or a combination of them) depending on your preference. Try it lukewarm or make it into smoothies, yogurt parfaits or freeze it into popsicles.

Folic acid is necessary for the development of your baby’s nervous system, so it’s best to get it from food sources instead of supplements. Eggs, dairy products and leafy greens are good sources of folic acid. You can also get folic acid from enriched bread and cereals, fortified juices, dried figs or sardines.

Cooked soybeans, known as edamame, are a tasty source of vegetarian protein. A cup of shelled edamame contains 18 grams of protein, plus calcium, iron and folate.

4. Oily Fish

Pregnant women are advised to eat two portions of fish per week, one of which should be oily fish such as salmon, trout or mackerel. Fish is high in vitamin D and omega-3 fatty acids, which are important for baby's brain development and eye health.

However, raw and undercooked fish can harbour bacteria and parasites like Listeria, which could harm you or your unborn child. To be on the safe side, cook all fish until its pink and whites have separated and avoid raw seafood such as oysters and sushi. Canned tuna is a great addition to salads and sandwiches.

While we know that eating fish is good for pregnant women, our research showed that a significant number of women were not complying with these recommendations. The main barriers were concerns over safety, misrecall of advice and practical issues such as cost and availability. The NHS website and midwives were cited as the most reliable sources of information about which fish was safe to eat during pregnancy.

5. Berries

Berries are high in vitamins, antioxidants and plant compounds that can boost health for expectant mothers and fetuses. Blueberries, for example, contain fiber to help prevent constipation and lower the risk of gestational diabetes, as well as vitamin C, which is known to improve immune system function.

Try to include a variety of fresh or frozen berries in your diet daily, along with other fruits and vegetables. You can also enjoy them dried or candied, but limit your intake to ensure that you aren’t getting too many sugary calories.

You can add berries to smoothies, milkshakes and post-breakfast snacks as well as use them to top yogurt or dips. Just be sure to wash them thoroughly to avoid potential pesticide residue.

6. Whole Grains

When looking for healthy foods during pregnancy, a well-rounded diet of whole grains, vegetables and fruits and lean proteins is the best bet. It’s also wise to consult a registered nutritionist who specializes in prenatal care**, as they will offer a first-hand set of dietary guidelines based on research.

Grains (whole wheat, brown rice, oats and barley) are high in fibre, which helps to keep the digestive system functioning properly. They are also a good source of minerals like iron, magnesium and zinc.

When choosing grain-based products, check the ingredients on the label and make sure “whole” appears before any grain-based ingredient. Also, try edamame (green soybeans) as an easy and nutritious snack or addition to salads. They are a rich source of folate, calcium, potassium, protein and vitamin A. To get the most benefit, have them steamed or roasted. Avoid deli meats and raw eggs, which may contain Listeria monocytogenes, which could harm your baby.

7. Nuts

Nuts are one of the best quick snacks for pregnant women as they provide a good amount of energy, protein and healthy fats. They also contain vitamin A and calcium which are important for the development of the baby’s teeth and bones. Regular consumption of nuts can help prevent high blood pressure and gestational diabetes in pregnancy as well as improve blood sugar metabolism.

Peanuts, almonds and pistachios are all good choices for a snack during pregnancy. These nuts are rich in protein, healthy fats, folate and folic acid.

They are also a good source of magnesium, which is essential for the development of your baby’s nerve cells. Try adding these to a trail mix or salad, or dunking them in some melted dark chocolate! Remember, it is important to talk with your obstetrician before eating nuts if you have any allergies or intolerances. Eating them can cause a life-threatening allergic reaction in some people.

8. Vegetables

A diet rich in vegetables is essential for pregnant women. Vegetables are packed with nutrients, like Vitamin A and C and fiber to help prevent constipation. They also offer a great source of iron, which you need for the growth of your baby’s cells.

Green leafy veggies like spinach and kale are nutrient powerhouses. They’re a good source of protein, calcium, iron, folate and antioxidants.

Legumes are a plant-based source of protein, fibre, iron and folate (also known as folic acid). A cup of cooked lentils offers up 17 grams of protein along with 482 micrograms of folic acid.

Sweet potatoes are rich in Vitamin A, which helps form the baby’s skin and eyes. Bake some and sprinkle with a little sea salt for a tasty snack or side dish.

9. Fruits

A wide variety of fruits should be a staple in a pregnant woman’s diet. They are a great source of vitamins and nutrients including potassium, folate, calcium, vitamin C and fiber. Eating a few servings of fresh fruit each day can help curb sugar cravings too.

A pregnant woman should also try to eat a lot of leafy green vegetables such as spinach, broccoli and kale. They are chock-full of antioxidants, calcium, folate, iron and vitamin A. They should be eaten with a bit of healthy fat such as nuts, seeds or avocado to aid in digestion.

Pasteurized milk, yogurt and ice cream are also safe for pregnant women to eat, as long as they are consumed in small quantities. It is recommended that a pregnant woman avoid unpasteurized milk, which can contain Listeria monocytogenes that may cause miscarriage or stillbirth. Other foods to avoid include raw eggs, deli meats (including salami and chorizo), and undercooked poultry.