List of Pregnancy Foods

List of Pregnancy Foods | Pregnancy Nutrition

If you are planning for a pregnancy diet then you are in the right place to know about it. A healthy diet plan is very important in our daily life especially when you are pregnant. You have to be more careful about your diet because healthy eating will help your baby grow and develop. There is no need to go for a special diet plan, rather you can just go for a simple diet plan with the consumption of more calcium and protein to meet the needs of you and your growing baby. So, you can eat different foods every day to get the right balance of nutrients. So, here is the list of pregnancy foods which a mother should consume during their pregnancy days.

List of Pregnancy Foods With Different Nutrients

  • Pregnancy foods with iron & Calcium
  • Vitamins
  • Protein
  • Fruits and Vegetables
  • Folate or Folic Acid

Pregnancy foods with iron & Calcium:

During pregnancy calcium and iron both are very important. Calcium helps to build strong bones, teeth, muscles and nerves. Dairy products are the best source of calcium. Foods like milk, cheese, and yogurt are high on calcium. Women with lactose intolerance can get the required need of calcium through other sources. Calcium rich foods for pregnant women other than dairy products are sardines, green veggies like; broccoli and Kale, almonds, sesame seeds and soy milk.

On the other hand, to have foods with iron in pregnancy is very much important because iron helps red blood cells to deliver oxygen to your fetus and it’s also used by your body and makes extra blood that you and your fetus need. So pregnant women need more iron per day. Best foods with iron in pregnancy are beans, lentils, ready to eat cereals, beef, turkey, Chicken, Pork, spinach, tofu and shrimp. When you are having iron rich foods try to have them with foods that contain Vitamin C like tomatoes and oranges. It will help you to absorb the iron better.

Certain foods like coffee, tea, milk, and whole grains prevent your body from absorbing iron so, do not try to eat these foods at the same meal when you are having iron rich foods. If your iron level is low, you can also take iron supplements.

Type Of NutrientRecommended Per Day Consumption


Good nutrition during pregnancy helps your baby’s growth and development and by taking prenatal vitamins you and your baby will get necessary nutrients during pregnancy. Prenatal vitamins are multivitamins that are the combinations of different Vitamins and Minerals. They have more nutrients than regular multivitamins. You can take multivitamins every day during pregnancy or before pregnancy.

Vitamin D is very much essential during pregnancy. It’s not only good for healthy skin and eyesight it also helps your body to absorb calcium. The good sources of Vitamin D are Fortified milk, breakfast cereal, Fatty fish like salmon and mackerel, fish liver oils, red meat and egg yolks. If you are vegetarian then you can take doctors prescribed Vitamin D supplements. Our body can also make Vitamin D when it is exposed to sunlight.

Vitamin B supplies energy for your fetus development and helps to build placenta. Prenatal vitamins also contain Vitamin B. Foods which are high on Vitamin B are pork, chicken, bananas, beans, whole-grain cereals and breads.

Vitamin C is good for a healthy immune system. Good sources of Vitamin C are citrus fruits and juices, strawberries, broccoli, and tomatoes. You can also get the right amount of Vitamin C from your prenatal vitamin.

Remember High doses of Vitamin A, Vitamin C, or Vitamin E can be harmful. So apart from Prenatal Vitamin do not take any extra vitamin supplement in pregnancy.


Protein has a very important role during pregnancy. It helps your baby to grow normally by ensuring the proper growth of your baby’s tissues and organs. It also helps in other areas like developing hormones and enzymes, making antibodies for the healthy immune system, helps in proper muscle functionality etc. Some high protein foods for pregnant women also promote healthy birth weight.

Best Protein rich foods for pregnant women are Chicken breast, Egg, Plain Greek Yogurt, Salmon, Sardines, Nuts (Peanuts, walnuts, cashews, pistachios and almonds), red lentils, chickpeas, kidney beans, baked beans and tofu. Your protein consumption needs to increase during each trimester. You need to eat protein depending on your weight and which trimester you’re in.

Some whole grains, like oats, quinoa, and brown rice also contain a fair amount of protein.

Nowadays protein powder and shakes are considered as supplements. Where some protein powders are safe for pregnancy on the other hand some contain herbs or large amounts of protein, caffeine, and sugar that may be harmful to you and your baby. So the best way to meet your protein needs is by eating protein rich food or if you want to have supplements then you should take your doctors prescribed protein supplements.

Please note that weight loss, muscle fatigue, frequent infections, and severe fluid retention can be some signs of not getting enough protein in your diet.

Folate or Folic Acid:

Folic Acid is the form of B vitamin which is called Folate. It helps to make new blood cells, produce DNA and develop your baby’s neural tube into their brain and spinal cord. So, consumption of Folic Acid is important before and during pregnancy for the proper development of organs in your baby.

It also prevents major birth defects in the baby’s brain and spine. Folate is found in many vegetables like leafy greens, beets, Lentils, Spinach and broccoli. You can also get folic acid from fortified foods like cereals, rice, orange juice, and pasta.

If you are not taking enough folic acid, your baby’s neural tube may not close correctly and they could develop major health problems like neural tube defects, Spina bifida and Anencephaly. You may consume doctor’s advised folic acid supplement as well to meet the requirement.

Type Of NutrientPer Day Consumption
Folate Or Folic Acid400mg

Fruits and Vegetables:

During the pregnancy it’s important to eat nutritious fruits. Because fruits and vegetables are filled with nutrients and it also helps prevent constipation which is a common problem during pregnancy. Hence, in the list of pregnancy foods we have included a few nutritious fruits and vegetables to meet the nutrition requirement.

Fruits for Pregnant Woman:
Oranges –

It keeps you hydrated, Orange is a great source of Folate and Vitamin C. It also prevents your body from cell damage.

Bananas –

It contains calcium and potassium, it helps to regulate fluid and blood pressure in women’s bodies and prevents leg cramps and pains in the later pregnancy days.

Avocados –

It has more folate than any other fruits and it also contains potassium and magnesium which helps to give relief from leg cramps and nausea which is a common problem during pregnancy.

Apples –

Apples are very high in fiber and a good source of Vitamin C and Vitamin A. According to NCBI consumption of apples during pregnancy may reduce the chance of development of asthma and allergic disease in your baby.

Berries –

Blueberries, raspberries, strawberries, blackberries, and goji berries are rich in fiber, folate, Vitamin C and carbohydrate, so if you have cravings for carbohydrates then berries are good to have instead of cakes and cookies.

There are also lots of fruits available which are good to have during pregnancy. Such as; Lemons, Kiwi, Watermelon, Apricot, Pomegranate, Mangoes and Dried Fruits. Dried fruits are rich in fiber and potassium which are helpful in relieving constipation. However they contain high amounts of natural sugar so, it may increase the calorie intake and that is why it is not recommended to eat more than 1 serving at a time.

Broccoli and dark green leafy vegetables like spinach, kale are full of nutrients like; iron, Vitamin C, Folate and Fiber which are very effective in constipation. Vegetables also help to reduce the risk of low birth weight. Other vegetables like Beetroot, Parsley, Green Peas, Tomatoes and Bell Peppers are also good to have in pregnancy.

Sweet potato is also a plant based source of fiber and beta carotene. It helps to reduce blood sugar spikes and improves digestive system.


This article on the “List of pregnancy foods” must have given you an idea on foods that a pregnant woman should eat or drink. We can assure you that these foods and following a healthy diet would definitely help you in giving a healthy baby birth, keeping yourself healthy as well. Get plenty of fruits, vegetables, whole grain, lean protein and healthy fats everyday to meet the dietary requirements. Fiber rich food for pregnant women is very important because it helps in constipation which is a common problem during pregnancy. As mentioned above each and every food item has their special benefits so make sure to have them during pregnancy.

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