The best foods to support a healthy pregnancy

Establishing a well-rounded diet while pregnant helps ensure your baby has the nutrients they need and helps you feel your best. Try these nutrient-dense foods.

If you’re pregnant or thinking of getting pregnant, you have a lot on your mind. It can be overwhelming to consider all that goes into keeping your growing baby safe and healthy during pregnancy.

Knowing what food is best for the development of your baby isn’t as intimidating as you might think. A healthy diet during pregnancy looks quite similar to an average healthy diet — you just need more of the nutrients you’re likely already getting. By establishing a well-rounded diet while pregnant, you’re ensuring both that your growing baby has the necessary nutrients and that you feel your best.

What should I eat while pregnant?

Keeping your daily menu diverse will make it easier to get the nutrients you and your baby need. Prioritize whole foods and skip processed alternatives. Your diet during pregnancy should include lean protein, health fats, whole grains and plenty of fruits and vegetables.

In addition to your daily prenatal vitamin, which fills in any nutritional gaps missing from your diet, eating balanced foods during every stage of your pregnancy helps ensure a healthy baby. When considering how to plan your meals while pregnant, you can focus on five key vitamins and minerals:

• Folic acid
• Iron
• Calcium
• Iodine
• Choline

Nutrient-dense foods to add to your pregnancy diet

During pregnancy, your diet should include specific vitamins and minerals that are critical for development. Your diet can include an array of options when eating to support a healthy pregnancy.

Leafy greens and broccoli

Folic acid (folate), a B vitamin that helps your body create new cells, is crucial in pregnancy. Luckily, there are quite a few natural sources of this vitamin you can incorporate into your meals. Leafy greens like spinach, romaine lettuce and Brussels sprouts contain folic acid, calcium and iron. Broccoli is loaded with folic acid, calcium and fiber.

If you’re pregnant or hoping to get pregnant, your diet should include at least 400 micrograms (mcg) of folic acid daily. Ensuring you’re getting 400 mcg of folic acid can prevent birth defects like neural tube defects (NTDs), which affect the baby’s brain and spine.

Beans and lentils

You can find all sorts of nutrients in legumes like chickpeas, soybeans, peas, peanuts and beans. These foods are rich with protein and iron. Your body needs protein to help grow and support bone, muscle and skin cells, while iron helps create hemoglobin, the red blood cells that distribute oxygen throughout the body. People expecting a baby need around 27 milligrams (mg) of iron per day.

Lean meat and eggs

Eggs have a little bit of everything a pregnant person needs, including protein and choline. Choline is an important nutrient in brain development. 450 mg of choline is recommended daily, and one egg has about 147 mg.

Lean meats, like chicken breast, pork, beef and salmon, are an excellent way to ensure your body is getting enough protein, which is a macronutrient. It’s recommended that pregnant people need around 8 ounces of protein daily.

Low-fat or fat-free dairy

Milk, cheese and yogurt all contain a healthy dose of calcium, which is necessary for growing bones, teeth, a heart, nerves and muscles. If you’re pregnant, aim for around 1,000 mg of calcium per day.

Consider incorporating Greek yogurt, cottage cheese and skim milk. Be sure to avoid soft and unpasteurized cheeses during pregnancy, as cheese made with unpasteurized milk could contain bacteria that causes food-borne illnesses.

Low-mercury seafood

Fish cover a few bases when it comes to nutrients, offering protein, iron, choline and iodine. Not all seafood is safe for someone who is pregnant, but certain low-mercury options can be a healthy dietary addition, like salmon and sardines. Pregnant people should avoid certain fish because of their high levels of mercury, but the fish to avoid are more rare options, like swordfish, shark and mackerel.

The U.S. Food and Drug Administration (FDA) says eating 8 to 12 ounces of fish per week is perfectly safe. You can follow the FDA’s guide to eating fish when pregnant.

Eating to support a healthy pregnancy doesn’t necessarily mean eating more. It can simply mean eating more of the foods that are packed with the vitamins, minerals and nutrients you and your baby need to have a healthy pregnancy.

How to start planning meals during pregnancy

If you’re not sure where to start with planning your meals while pregnant, there are plenty of resources online that offer helpful tips and tasty meal ideas sure to please.

Sunrise Health System is prepared to help you through every stage of childbirth, from classes preparing you for parenthood to comprehensive labor and delivery services. We are home to everyone from OB/GYNs and midwives to high-risk pregnancy doctors and neonatologists. Find an OB/GYN.