15 Foods You Should Eat More of During Pregnancy (Science‑Backed Guide)

Eating well during pregnancy sets the foundation for your baby’s health and your own well‑being. Many expectant mothers wonder which foods will deliver the most nutrients, stabilize energy levels, and support fetal development. In this guide, we’ll explore 15 foods you should eat more of during pregnancy—each chosen for its essential vitamins, minerals, protein, fiber, or healthy fats. You’ll learn why they matter, how much to eat, and simple ways to include them in your daily meals. Bookmark this post, share it with other moms‑to‑be, and use our food‑safety checker to verify any items you’re unsure about.

1. Leafy Greens (Spinach, Kale, Swiss Chard)

Leafy greens are nutritional powerhouses packed with folate, iron, calcium, and fiber. Folate (vitamin B9) is critical during the first trimester for neural‑tube development, while iron supports increased blood volume. Aim for 2–3 cups per day—toss spinach into smoothies, sauté kale with garlic, or add Swiss chard to soups and stews.

2. Lean Proteins (Chicken, Turkey, Fish)

Protein is the building block of every fetal tissue, from muscles to organs. Choose lean poultry and low‑mercury fish like salmon or cod. Aiming for 75–100 g of protein daily helps maintain maternal muscle mass and supports baby’s growth. Grill chicken breasts, bake salmon fillets, or stir cooked turkey into grain bowls.

3. Beans & Legumes (Lentils, Chickpeas, Black Beans)

Beans and legumes deliver plant‑based protein, fiber, and folate in one affordable package. One cup of cooked lentils provides about 18 g of protein and 16 mg of folate. Add chickpeas to salads, mash black beans into tacos, or simmer kidney beans in chili for a satisfying, nutrient‑dense meal.

4. Greek Yogurt

Rich in calcium and probiotics, Greek yogurt supports bone health and gut balance. A serving (150 g) packs 15–20 g of protein plus live cultures. Enjoy it plain with fresh berries, swirl into smoothies, or use it as a base for creamy dressings that boost both flavor and nutrition.

5. Berries (Strawberries, Blueberries, Raspberries)

Berries are loaded with antioxidants, vitamin C, and fiber. Vitamin C enhances iron absorption, while antioxidants combat oxidative stress. Snack on a handful (½ cup) daily, blend them into breakfast bowls, or top oatmeal with mixed berries for a colorful nutrient boost.

6. Avocado

Avocados provide healthy monounsaturated fats, potassium, and fiber. These fats support brain and eye development, while potassium helps regulate blood pressure. Mash avocado on whole‑grain toast, slice into salads, or blend into a creamy smoothie for lasting energy.

7. Sweet Potatoes

Sweet potatoes are an excellent source of beta‑carotene (provitamin A), fiber, and complex carbohydrates. Beta‑carotene converts to vitamin A, which is essential for immune function and vision. Roast wedges with a drizzle of olive oil or mash with cinnamon for a nutrient‑packed side dish.

8. Nuts & Seeds (Almonds, Chia, Flaxseeds)

Nuts and seeds supply healthy fats, protein, and micronutrients like magnesium and zinc. A small handful (30 g) of almonds offers 6 g of protein and 3 g fiber. Sprinkle chia seeds on yogurt, blend flaxseeds into smoothies, or snack on mixed nuts to maintain satiety between meals.

9. Eggs

Eggs are one of nature’s most complete proteins, with all nine essential amino acids plus choline. Choline supports brain and spine development. Aim for 1–2 eggs per day—boiled, scrambled, or poached—and pair with whole‑grains or vegetables for a balanced meal.

10. Quinoa

Quinoa is a gluten‑free grain high in protein, fiber, and magnesium. One cup cooked provides 8 g of protein and 5 g of fiber. Use quinoa as a rice substitute, toss with roasted vegetables for a nutrient‑dense salad, or mix into breakfast bowls with fruit and nuts.

11. Citrus Fruits (Oranges, Grapefruits, Lemons)

Citrus fruits deliver vitamin C, folate, and hydration. Vitamin C enhances iron absorption from plant sources. Enjoy a medium orange or half grapefruit daily, squeeze lemon or lime into water, or top salads with citrus segments for a refreshing boost.

12. Salmon (Low‑Mercury Varieties)

Salmon is rich in omega‑3 fatty acids (DHA/EPA), which support fetal brain and eye development. Choose wild‑caught or responsibly farmed options to minimize contaminants. Bake fillets, grill with herbs, or flake into salads for a high‑quality protein source.

13. Oats

Oats provide complex carbohydrates, fiber, and B‑vitamins for sustained energy. A warm bowl of steel‑cut oats keeps blood sugar steady and eases constipation. Stir in fruit, nuts, or a spoonful of nut butter to enrich the nutritional profile.

14. Broccoli & Cruciferous Veggies

Broccoli, cauliflower, and Brussels sprouts are high in fiber, vitamin C, and calcium. They support digestion and bone health. Steam florets, sauté with garlic, or roast tossed with olive oil and spices for a savory side rich in phytonutrients.

15. Fortified Cereals & Whole‑Grain Breads

Fortified cereals and breads can help you meet folate, iron, and B‑vitamin requirements. Check labels for at least 100% of your daily folate per serving. Pair with milk or yogurt for added protein and calcium, and top with fruit for extra fiber.

Conclusion

Prioritizing these 15 foods will help ensure you and your baby receive essential nutrients throughout pregnancy. Remember to balance your plate with a mix of proteins, healthy fats, complex carbs, and plenty of fruits and vegetables. Stay hydrated, practice safe food handling, and consult your healthcare provider before making any major dietary changes. Use our food‑safety checker to verify any items you’re unsure about, and explore expert‑recommended products for prenatal support. Here’s to a nourished, vibrant pregnancy journey!