Healthy Food for Pregnant Women: What to Eat for a Strong Pregnancy

Eating the right foods during pregnancy isn’t about following a strict diet or eating for two; it’s about choosing balanced, nourishing meals that support both you and your growing baby. If you’re starting your search for healthy food for pregnant women, you’ve come to the right place.

In this guide, we’ll walk through what your body needs during pregnancy, which foods offer the most nutrients, and what you should avoid to keep you and your baby safe.

Why Nutrition Matters During Pregnancy

During pregnancy, your body goes through incredible changes. From supporting fetal development to increasing your own blood volume, everything you eat plays a part in your baby’s growth and your own well-being. Your body needs extra protein, vitamins, minerals, fiber, and healthy fats. And while you may feel more hungry than usual, the focus should always be on nutrient density, not calorie count alone.

A healthy diet during pregnancy can:

• Support the development of your baby’s brain, bones, and organs
• Reduce the risk of birth defects
• Help prevent complications like anemia, constipation, and gestational diabetes
• Keep your energy levels up and support your mental health

Top 13 Healthy Food Choices for Pregnant Women

Let’s take a closer look at some of the most important and beneficial foods you should include in your daily meals.

1. Dairy Products

Your calcium and protein needs increase during pregnancy, and dairy is one of the best ways to meet those needs. Milk, cheese, and yogurt contain casein and whey, two high-quality proteins, along with calcium, magnesium, phosphorus, and B vitamins. Choose pasteurized, low-fat options when possible.

Try this: Add Greek yogurt to your breakfast with berries and oats for a filling, nutrient-packed meal.

2. Legumes

Beans, lentils, chickpeas, soybeans, and peanuts are excellent plant-based options loaded with protein, fiber, iron, folate, and calcium.

Folate (vitamin B9) is especially critical in the first trimester to support your baby’s early development and lower the risk of neural tube defects.

Quick tip: A lentil and veggie soup or chickpea salad makes a great lunch or dinner side.

3. Sweet Potatoes

Sweet potatoes are great during pregnancy because they’re rich in beta-carotene, a plant-based form of vitamin A, which is essential for cell growth and fetal development. We also love them because they’re high in fiber. This supports a healthy digestive system and may reduce pregnancy-related constipation.

Meal idea: Roast sweet potatoes and pair with grilled chicken and leafy greens for a balanced dinner.

4. Salmon

Salmon is a nutritious seafood option during pregnancy. It’s loaded with omega-3 fatty acids (EPA and DHA), which are vital for brain and eye development in babies. It’s also a great source of vitamin D.

Note: Stick to 2 servings of low-mercury fish like salmon per week. Always cook it thoroughly.

5. Eggs

Eggs are nutrient-dense and contain nearly every essential vitamin and mineral, including choline, which supports brain development. A single egg contains about 71 calories, 6 grams of protein, and important antioxidants like lutein and zeaxanthin.

Safe eating: Cook your eggs thoroughly before eating.

6. Dark Leafy Greens

Vegetables like spinach, kale, and broccoli are excellent sources of fiber, calcium, iron, folate, and vitamins C, K, and A. These nutrients help prevent anemia, support bone development, and regulate digestion.

Top Tip: Try blending spinach into a fruit smoothie or adding sautéed kale to scrambled eggs.

7. Lean Meats

Lean beef, pork, and chicken are all excellent sources of high-quality protein. Red meat also provides iron, which is crucial for maintaining healthy red blood cell production and preventing iron deficiency anemia.

Safety First: Ensure meats are fully cooked and choose lean cuts. Trim off excess fat and avoid processed meats unless they’re heated until steaming hot.

8. Berries

Berries—like blueberries, strawberries, raspberries, and blackberries—are hydrating, low in sugar, and packed with vitamin C, fiber, and antioxidants. They support immune health, digestion, and cell repair.

Snack idea: Mix berries into yogurt, oatmeal, or freeze them for a refreshing treat.

9. Whole Grains

Whole grains like oats, quinoa, brown rice, and barley provide long-lasting energy, fiber, iron, magnesium, and B vitamins. Unlike refined grains, whole grains help manage blood sugar and keep you feeling full.

Meal inspiration: Make a warm quinoa and veggie bowl with roasted sweet potato and tahini dressing.

10. Avocados

Avocados are full of heart-healthy fats, fiber, potassium, and folate. These nutrients help support your baby’s skin and brain development and can also ease leg cramps.

Delicious Tip: Try smashed avocado on whole grain toast or sliced in a salad.

11. Dried Fruit

When you need something quick and nutritious, dried fruits like prunes, apricots, and dates are a smart choice. They’re high in iron, fiber, and potassium.

Reminder: Because dried fruits are calorie-dense and sugary, stick to small portions and choose options without added sugar.

12. Fish Liver Oil

Fish liver oil offers concentrated sources of omega-3 fatty acids and vitamin D, two nutrients many pregnant women lack. However, talk to your doctor before taking this supplement, as too much vitamin A can be harmful.

Note: Supplements should complement, not replace, a healthy diet, and always talk to your doctor first.

13. Water

Staying hydrated is essential. Your blood volume increases significantly during pregnancy, and water helps transport nutrients, prevent constipation, and reduce the risk of urinary tract infections.

Hydration tip: Aim for 8–12 cups of fluids per day, including water, herbal teas, and soups.

Special Diet Considerations During Pregnancy

Every pregnancy is different. You may have specific dietary needs based on your lifestyle or medical conditions. Here’s how to adjust.

If You’re Vegan or Vegetarian

Make sure you’re getting enough protein, iron, B12, calcium, and omega-3s. Include legumes, soy products, whole grains, nuts, and fortified plant milks.

If You Have Gestational Diabetes

Focus on complex carbs with a low glycemic index, balanced with protein and fiber. Avoid processed sugars and simple starches.

If You’re Managing Weight Gain

Stick to nutrient-dense foods, avoid empty calories, and maintain an active lifestyle with your doctor’s approval.

Foods to Avoid During Pregnancy

Not everything is safe to eat while pregnant. Some foods carry risks of foodborne illnesses or contain harmful substances.

Here’s what to skip:

• Unpasteurized milk or cheese (e.g., Brie, Camembert, blue cheeses)
• Raw or undercooked meat and eggs
• Deli meats or hot dogs (unless reheated to steaming)
• Refrigerated smoked seafood
• High-mercury fish (shark, swordfish, king mackerel)
• Raw sushi made with fish
• Alcohol and high-caffeine drinks
• Unwashed produce

Always read food labels, check expiration dates, and follow safe food handling practices at home.

Smart Snacking Tips

You’ll likely feel hungry between meals, especially in the second and third trimesters. Rather than reaching for chips or sweets, try these nutritious alternatives:

• Whole grain toast with nut butter
• Cheese and apple slices
• Yogurt with fresh or dried fruit
• Hummus and veggie sticks
• A small smoothie with greens and berries
• Oatmeal topped with banana and cinnamon

Don’t Forget Your Prenatal Vitamins

Even with a balanced diet, your provider may recommend prenatal vitamins to ensure you’re getting enough folic acid, iron, and other nutrients. These supplements are especially important before and during early pregnancy to prevent birth defects and support fetal growth.

Nourish Your Body, Nourish Your Baby With These Healthy Foods For Pregnant Women

Choosing healthy food for pregnant women is one of the most important steps you can take to support your baby’s development and your own health. From leafy greens and legumes to salmon and avocados, a well-rounded diet gives you the nutrients you need at every stage of pregnancy.

Remember to:

• Focus on variety and nutrient-rich whole foods
• Avoid risky or undercooked foods
• Stay hydrated
• Take prenatal supplements as advised

Most importantly, be kind to yourself. Pregnancy is a time of change, and small, consistent steps toward healthier eating can make a big difference for you and your baby.

Looking for a supportive space to stay healthy during and after pregnancy? Peak Women is here for you with empowering fitness and wellness programs designed by women who understand your journey. Because movement is medicine, and strength is more than muscle.