What Are the Best Foods to Eat When You Are Pregnant?
# What Are the Best Foods to Eat When You Are Pregnant?
Pregnancy is an important time to pay attention to nutrition. The foods you eat provide energy and nutrients that support your health while your baby grows and develops. But eating well during pregnancy does not mean you need a complicated diet or that you should literally “eat for two.”
A healthy pregnancy diet should focus on a variety of **fruits, vegetables, whole grains, protein-rich foods, healthy fats, and pasteurized dairy or suitable alternatives**. The American College of Obstetricians and Gynecologists (ACOG) recommends choosing whole grains, fruits, vegetables, lean proteins, and low-fat or fat-free dairy foods while limiting foods high in added sugars and saturated fat.
## 1. Eggs
Eggs are an easy and affordable source of high-quality protein. They also provide nutrients such as choline, which is important for your baby’s development.
Choose eggs that are **fully cooked**, with both the white and yolk firm. Avoid raw or undercooked eggs because of the risk of foodborne illness.
Try:
* Scrambled eggs with spinach
* A vegetable omelet
* Hard-boiled eggs
* Eggs with whole-grain toast
## 2. Leafy Green Vegetables
Spinach, broccoli, kale, mustard greens and other dark-green vegetables are excellent additions to a pregnancy diet.
They provide folate, fiber and several vitamins and minerals. Leafy greens are also natural sources of folate.
Easy ideas include adding spinach to eggs, mixing greens into soups or eating cooked vegetables with lunch or dinner.
## 3. Beans, Lentils and Chickpeas
Beans, lentils and chickpeas are especially useful during pregnancy because they provide **protein, fiber, iron and folate**.
They are also inexpensive and can be used in many different meals.
Try:
* Lentil soup
* Chickpea salad
* Beans with brown rice
* Lentil curry
* Hummus with vegetables
## 4. Fruits
Fruit provides vitamins, minerals, fiber and carbohydrates that can help provide energy.
Good choices include:
* Oranges
* Bananas
* Apples
* Berries
* Mangoes
* Guava
* Pears
* Avocado
Wash fresh fruits thoroughly before eating. CDC recommends washing fruits and vegetables before eating them during pregnancy.
## 5. Whole Grains
Whole grains can provide carbohydrates for energy, fiber and important vitamins and minerals.
Good choices include:
* Oatmeal
* Brown rice
* Whole-wheat bread
* Whole-wheat chapati
* Barley
* Quinoa
* Millet
The FDA specifically lists foods such as oats, barley, brown rice, millet, quinoa, whole-wheat bread and whole-grain cereals among nutritious grain choices during pregnancy.
## 6. Yogurt, Milk and Other Pasteurized Dairy Foods
Pasteurized milk, yogurt and cheese can provide protein and calcium.
Choose **pasteurized** dairy products. Avoid raw or unpasteurized milk and dairy products because they can carry harmful bacteria, including those that can cause listeriosis.
A simple snack could be plain yogurt with berries, banana and a small handful of nuts.
## 7. Lean Meat and Poultry
Lean beef, chicken and turkey can provide protein and iron. Iron is particularly important during pregnancy because your body needs more of it to help make the additional blood needed to support the pregnancy.
Always cook meat and poultry thoroughly. Avoid raw or undercooked meat.
## 8. Low-Mercury Fish
Fish can be one of the best foods to include during pregnancy because it provides protein and nutrients such as omega-3 fatty acids, iodine, iron, zinc, vitamin B12 and vitamin D.
The FDA recommends that pregnant and breastfeeding women eat **8–12 ounces (about 225–340 grams) of a variety of lower-mercury fish each week**, generally 2–3 servings.
Good lower-mercury choices include options such as salmon and canned light tuna. Always cook seafood thoroughly.
Avoid high-mercury fish such as **shark, swordfish, king mackerel, marlin, orange roughy, bigeye tuna and tilefish from the Gulf of Mexico**.
## 9. Nuts and Seeds
Nuts and seeds can provide protein, healthy fats, fiber and important minerals.
Good options include:
* Almonds
* Walnuts
* Peanuts
* Chia seeds
* Pumpkin seeds
* Sunflower seeds
Choose unsalted or lightly salted varieties when possible.
## 10. Foods Rich in Folic Acid and Folate
Folic acid is particularly important during early pregnancy because it helps prevent serious birth defects of the baby’s brain and spine.
CDC recommends that women who could become pregnant get **400 micrograms (mcg) of folic acid daily**. During pregnancy, ACOG advises getting 600 mcg of folic acid daily, generally through a combination of food and prenatal supplementation.
Food sources of folate include:
* Spinach and other leafy greens
* Beans
* Lentils
* Peas
* Oranges
* Fortified breads
* Fortified cereals
* Enriched grains
A prenatal vitamin recommended by your healthcare professional can help fill nutritional gaps.
# A Simple Healthy Pregnancy Plate
A simple way to build a nutritious meal is:
**½ plate:** vegetables and/or fruit
**¼ plate:** protein such as chicken, eggs, beans, lentils or fish
**¼ plate:** whole grains such as brown rice, oats or whole-wheat chapati
**Plus:** a serving of pasteurized dairy or an appropriate alternative
This approach makes it easier to get a variety of nutrients without making every meal complicated.
# Foods to Avoid or Limit During Pregnancy
Eating healthy is only part of pregnancy nutrition. Food safety is also extremely important.
Pregnant women should avoid or limit foods that can contain harmful bacteria, parasites or excessive mercury.
Avoid:
* Raw or undercooked fish and shellfish
* Raw or undercooked meat and poultry
* Raw or undercooked eggs
* Unpasteurized milk and dairy products
* Unwashed fruits and vegetables
* High-mercury fish
* Alcohol
ACOG also recommends limiting caffeine to **less than 200 mg per day** during pregnancy.
## Don’t Forget Water
Staying hydrated is important during pregnancy. ACOG recommends about **8–12 cups (64–96 ounces) of water per day**, although individual needs can vary.
Water can be especially helpful when you’re dealing with constipation, vomiting or increased thirst.
# The Bottom Line
There is no single “perfect” pregnancy food. The best approach is to eat a **varied, balanced diet** that includes vegetables, fruits, whole grains, beans, lean protein, eggs, nuts, healthy fats, pasteurized dairy foods and lower-mercury fish.
And remember: **food safety matters just as much as food quality during pregnancy.** If you have anemia, diabetes, severe morning sickness, food allergies, dietary restrictions or another medical condition, talk with your doctor or a registered dietitian about your individual nutritional needs.
*This article is for general educational purposes and does not replace individualized medical advice from your obstetrician, midwife or other qualified healthcare professional.*