Dietitian Approved: 10 Best Foods for a Healthy Pregnancy

As a dietitian focused on supporting moms before, during and after pregnancy, one of my top priorities when working with clients is to make it easier for them to make healthy food choices. 

While it’s great to know which nutrients you need more of during pregnancy, like iron or folate, what I care about more is actually helping you consume those nutrients through the food you eat each day. That’s why I’m sharing 10 of the foods I most commonly recommend to support a healthy pregnancy and baby. 

Salmon

Salmon and other fatty fish are the primary source of omega-3 fats DHA and EPA. Omega-3 fatty acids are a key nutrient for a healthy pregnancy and baby. These fats lower inflammation and oxidative stress, support fetal brain development (problem-solving, language development, behavioral development, etc.), and reduce risk of preterm birth. 

Action step: Include a fatty fish like salmon 2-3 times per week. 

If you don’t like salmon: 

• You can try other fatty fish like sardines, mackerel, or anchovies which will still be great sources of DHA and EPA. Other fish also provide these important fats, just in a smaller amount. 

• You can also include more plant-based sources of omega-3 fats like chia seeds, flaxseeds, and walnuts. These plant-based sources provide a different type of omega-3 fat called alpha-linolenic acid (ALA). 

Other Lean Proteins

Lean proteins like chicken, turkey, seafood, and leaner cuts of red meat are a great way to help meet protein and iron needs, both of which increase during pregnancy. Iron is especially important to be mindful of during pregnancy, as iron deficiency is common and can impact various aspects of maternal and fetal health. 

Action step: If you eat animal proteins, aim to include a lean protein at least once per day. 

Eggs

An easy protein source and high in choline! Choline is essential for pregnancy and most women are not getting enough. In fact, many prenatal vitamins do not provide enough of this nutrient, if it’s included at all.  

Why is choline so important? 

• Helps prevent neural tube defects

• Supports cognitive function

• Reduces risk of adverse pregnancy outcomes 

Having an aversion to eggs? Sometimes a breakfast sandwich or breakfast burrito sounds better. Or you can try making a nutrient-dense pancake like this: https://www.thefooddoula.com/blog/blender-protein-pancakes 

Blueberries

Blueberries are delicious, super convenient to keep in the freezer, and packed with nutrition like vitamin C, fiber, phytochemicals and antioxidants! For more variety: Add other berries! And if you’re needing a fiber boost, raspberries and blackberries are a great addition. 

Leafy Greens

Spinach, kale, arugula, bok choy.. There are lots of leafy greens to choose from, and they all pack a nutritional punch, providing key nutrients like folate, iron, and calcium. When combined with other aspects of a nutritious diet, increased intake of leafy greens can reduce the risk of pregnancy complications like preeclampsia, gestational diabetes, and preterm birth. 

Some easy ways to add more greens to your diet: 

• Add a handful of kale or spinach to a smoothie

• Make a side salad with arugula and other veggies

• Wilt greens in a soup before serving

• Try making a pesto with greens like spinach or a yogurt-based dressing with some greens added

More Colorful Fruits + Veggies

Not surprisingly, blueberries and greens aren’t the only beneficial plants! Fruits and veggies are a great source of various nutrients like folate, vitamin C, potassium, phytochemicals, and fiber – and getting a variety can help make sure you’re covering your nutritional bases. 

A diet rich in fruits and vegetables can provide nutrients to support optimal fetal growth and reduce the risk of various pregnancy complications like preeclampsia, gestational diabetes, and preterm birth. 

Action step: Aim for at least 2-3 colors on your plate at most meals! 

Chia Seeds

As mentioned in #1, chia seeds are a great source of plant-based omega-3 fats. Other benefits of chia seeds include their high fiber content and other nutrients like calcium and iron. To incorporate these seeds, you can try mixing them into yogurt, making overnight chia pudding, or adding to a smoothie. 

Greek Yogurt

Another easy protein source that can be used in various ways. Greek yogurt can be added to overnight oats, smoothies, sauces, muffins, and more, making it a great option to incorporate if you have aversions to other protein foods. Yogurt also provides beneficial bacteria called probiotics, which can help support a healthy gut microbiome. 

Black Beans

Black beans (and other legumes) can boost intake of key nutrients like folate, iron, fiber, and protein. These also double as a carbohydrate source, providing sustained energy. 

There are various ways to incorporate black beans. Some of my favorites: 

• Breakfast tacos or burritos with eggs and black beans

• A burrito bowl with chicken or salmon, black beans, brown rice, veggies, and toppings

• Adding black beans to a quesadilla or enchiladas

Oatmeal

I love how versatile oatmeal is, especially for pregnancy when food aversions might come into play. Oatmeal pairs well with protein foods like Greek yogurt for overnight oats or eggs for pancakes (see the recipe in #3). Nutritionally, oatmeal is an excellent source of soluble fiber and contains various micronutrients to support a healthy pregnancy. 

Key takeaways: Best foods for a healthy pregnancy 

If you’re pregnant, the foods above can be a great starting point to support a healthier pregnancy! 

I also want you to know that this isn’t an all inclusive list. If you don’t like some of these foods, or don’t include them as part of your diet, that’s 100% okay – there are almost always swaps we can make so that you enjoy the food you’re eating! 

If you need support with finding foods that work for you, I’d love to support you! 

You can learn more about Mindful Mama Nutrition here: https://www.mindfulmamanutrition.com/ 

Or book a free discovery call here: https://www.mindfulmamanutrition.com/get-started 

Written by Alli Reynolds, registered dietitian and owner of Mindful Mama Nutrition. At Mindful Mama Nutrition, I provide nutrition and lifestyle coaching to help women feel good and eat well before, during and after pregnancy. With realistic strategies, meaningful shifts, and ongoing support, I help women nourish their bodies (& babies) with confidence.