11 Foods to Eat When You’re Pregnant

Are you pregnant and hungry? Are you looking for foods that are delicious and fulfilling in the same time? Here we have the answer.

We have made you a list of 13 foods which are tasty and in the same time healthy for you and your unborn baby.

It is always advised to know exactly what to eat and what not to eat during pregnancy in order to design your pregnancy diet plan and fill it with healthy pregnancy meals and healthy delicious meals as well.

1 Dairy products

During the period of pregnancy, women must consume high levels of protein and calcium to help in the growth of your unborn baby.

The best sources known to have high levels of protein, calcium, zinc, B Vitamins, and phosphorus are dairy products.

There are special yogurts like the Greek yogurt with extra calcium and some probiotic bacteria which support digestive health.

However, if you happen to be a lactose intolerant, you can always check with your doctor about which types of yogurt or yogurt-based smoothies and parfaits which you can consume normally.

2 Legumes

Legumes, which contain a long list of foods like lentils, beans and soybeans, peas and chickpeas, and peanuts, are rich in fiber, iron, protein, folate, and calcium which you need even more during the period of pregnancy.

Always try to add such healthy legumes in your meals to have a better taste and healthier meals.

3 Sweet potatoes

There are hundreds and hundreds of ways to cook sweet potatoes, not only are they deliciously tasty, but they are also rich in beta carotene which is converted inside the body to Vitamin A.

this vitamin is essential for your baby’s development, but you should be careful not to consume bigger quantities of animal-based Vitamin A sources because they can become harmful to you as well as your baby.

Fortunately, sweet potatoes are rich in plant-based carotene which is completely safe to use with bigger quantities and can actually help you with your digestive problems when your pregnancy constipation hits.

4 Salmon

There are many people who might advise you not to eat any fish at all during the period of pregnancy because fish have really high levels of mercury, and they are right.

However, and luckily salmon is not one of such kinds of fish.

In fact, it is very healthy and important to consume salmon because it is very rich in omega-3 fatty acids which are very beneficial as they help build the brain, the eyes of the baby, and can increase gestational length as well.

Also, it is naturally one of the few sources of Vitamin D which is very rare to find and lacking for most of us.

5 Eggs

Eggs are considered as the ultimate healthy food because they contain a small quantity of nearly every important ingredient there is.

One egg has a high level of calories, high-quality protein, fats, and many vitamins and minerals.

More importantly, eggs are a great source of choline which is very essential in the development of the baby’ brain, as well as it helps prevent developmental abnormalities of the brain and spine.

6 Broccoli/ dark leafy greens

It goes without saying that green veggies along with broccoli are some of the most important ingredients full of important and healthy nutrients like fiber, folate, iron, calcium, potassium, Vitamin A, Vitamin C, and Vitamin K.

Thanks to all these nutrients, green veggies and the rest are the best way to pack in vitamins and fight off the pregnancy constipation thanks to all the fiber they contain, as well as reducing the risk of having low birth weight.

7 Lean meat

Lean meat is a great source for protein, iron, choline, and other B vitamins. We all know how important these nutrients are as we have discussed them in this article.

However, we did not talk about how important iron is and what roles it performs inside your body.

Iron is an important mineral for your red blood cells.

Having low levels of iron in your body during the early and mid-stage of pregnancy means that you will suffer from iron deficiency anemia which causes many complications at birth including low birth weight.

So it is always better to consume lean meat and mix it with ingredients which are rich in Vitamin C which may help you increase absorption.

8 Berries

Berries are always the best when it comes to taking snacks as they contain fiber, water, and so many nutrients like healthy carbs, Vitamin C, and antioxidants.

Plus, they have very low glycemic index value which will not be cause any major spikes in blood sugar.

The best berries to consume while pregnant are acai berries, blueberries, goji berries, raspberries, and strawberries.

9 Whole grains

Whole grains are fully packed with fiber, vitamin, and plant compounds.

They are much healthier than their refined counterparts, and there are some whole grains like oats and quinoa which contain bigger amounts of protein, B vitamins, fiber, and magnesium.


Avocados are unusually buttery because they contain a lot of monounsaturated fatty acids. Also, they contain fiber, B vitamins, Vitamin c, Vitamin E, Vitamin K, copper, and potassium (even more potassium than bananas).

Avocados are always the best choice with or without being pregnant because they help build the skin, brain, tissues of your unborn baby, prevent neural tube defects,

developmental abnormalities of the brain and spine (like spina bifida), and relieve leg cramps which some women might suffer from as side effect of pregnancy.

10 Dried fruits

Dried fruits are generally rich in calories, fiber, iron, potassium, plant compounds, natural sugar, and many vitamins and minerals.

They are a very good snack choice and easy to add to any dish you would like to make.

It is also recommended not to take the candied varieties of dried fruits because they contain additional sugar.

11 Fish liver oil

Fish liver oil, which made from the liver of fish (especially cod), is very rich in omega-3 fatty acids, Vitamin D, and Vitamin A.

These nutrients can help protect against preterm delivery, and are essential for fetal brain and eye development.

One tablespoon can provide you with more than what you need and recommended daily intake.

However, it is better not to consume it more than once per day as it contains animal-based Vitamin A and we have already discussed what how harmful it could be for you and your baby.

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