Pregnancy changes everything — including how you think about food.
Suddenly, it’s not just about satisfying cravings or getting enough calories. You’re growing a whole human, and every bite matters. But with so much conflicting advice out there, it’s hard to know what’s actually safe, helpful, or just hype.
That’s why we’ve created this guide to the best foods to eat during pregnancy — to help you fuel your body, support your baby’s development, and feel more confident about what’s on your plate.
From boosting brain growth to reducing morning sickness and staying energized, the right foods to eat during pregnancy can make a huge difference. And no — eating healthy while pregnant doesn’t have to be complicated or expensive.
In this post, we’ll break down 12 of the best foods to eat during pregnancy, explain why they matter, and give you easy ways to include them in your meals — even on a busy day.
Why Nutrition Matters During Pregnancy
Your body is doing something incredible — creating life from scratch. But that process takes fuel, and not just any fuel. You need nutrients that support your health and your baby’s growth, day by day, trimester by trimester.
During pregnancy, your nutrient needs go up — but that doesn’t mean you need to “eat for two.” What matters most is what you eat, not just how much.
Key Nutrients to Focus On:
- Folate: Prevents neural tube defects. Found in leafy greens, lentils, beans.
- Protein: Builds tissues and muscles. Found in eggs, chicken, tofu. Or in a protein powder like the ones here
- Iron: Supports oxygen flow and energy. Found in spinach, beef, fortified cereals.
- DHA (Omega-3s): Boosts baby’s brain. Found in salmon, chia, walnuts.
- Calcium: Strengthens bones. Found in dairy, fortified plant milks, kale.
- Fiber: Keeps digestion smooth. Found in whole grains, fruits, beans.
12 Best Foods to Eat During Pregnancy
Each of these foods is nutrient-dense, affordable, and easy to include in everyday meals
1. Eggs
- 💡 Why it matters:
Eggs are packed with protein, healthy fats, and choline — a nutrient critical for your baby’s brain and nervous system development. They also contain iron, B vitamins, and vitamin D. - 🍴 Easy ways to eat it:
Scrambled with spinach, boiled for a quick snack, or added to avocado toast. If morning sickness is an issue, hard-boiled eggs are easy on the stomach. - 💲 Average cost:
~$3–$4 per dozen = ~$0.25–$0.35 per egg
(Note: price may vary with egg shortages or if choosing pasture-raised)
2. Greek Yogurt
- 💡 Why it matters:
Loaded with calcium and probiotics to support bone health and digestion. It also has twice the protein of regular yogurt and is great for preventing pregnancy-related constipation. - 🍴 Easy ways to eat it:
Mix with berries and honey, blend into a smoothie, or add to savory dishes as a sour cream substitute. - 💲 Average cost:
~$1.00–$1.25 per 5 oz cup
~$4–$6 for a large 32 oz tub
3. Lentils
💲 Average cost:
~$1.50–$2.00 per pound dry = ~$0.25–$0.40 per cooked servin
💡 Why it matters:
Rich in iron, folate, and fiber — lentils support red blood cell production and reduce the risk of neural tube defects, especially in early pregnancy. Also affordable and plant-based.
🍴 Easy ways to eat it:
Add to soups, stews, or a simple curry with rice. Cook up a big batch for the week — they reheat well.
4. Leafy Greens (Especially Kale and Spinach)
- 💡 Why it matters:
Leafy greens are some of the most nutrient-dense foods you can eat — and during pregnancy, that matters more than ever. They’re rich in folate (which helps prevent birth defects), iron (to fight fatigue), vitamin K, calcium, and fiber. Kale, in particular, stands out as a powerhouse for pregnant women. It contains more vitamin C and vitamin K than spinach, plus antioxidants and even a small amount of calcium — helping support bone development and immune health for both mom and baby. - 🍴 Easy ways to eat it:
Toss raw kale or spinach into smoothies, sauté with olive oil and garlic, or chop into pasta, rice, or egg dishes. Massage kale with lemon juice to soften it for salads. - 💲 Average cost:
~$2.00–$3.00 per 5 oz bag (fresh)
~$1.50 per frozen package
5. Salmon
- 💡 Why it matters:
Salmon is rich in DHA — an omega-3 fatty acid that’s essential for your baby’s brain and eye development, especially in the second and third trimesters. It’s also a great source of protein, vitamin D, and B12. - 🍴 Easy ways to eat it:
Bake fresh salmon with olive oil and lemon, flake into salads, or use canned wild salmon in wraps, bowls, or salmon cakes.
Tip: If fresh salmon isn’t in your budget, canned wild salmon offers nearly all the same benefits at a fraction of the cost. - 💲 Average cost:
~$9–$12 per pound (fresh)
~$3–$4 per 6 oz can (wild-caught)
6. Sweet Potatoes
- 💡 Why it matters:
Loaded with beta-carotene (which converts to vitamin A), vitamin C, fiber, and potassium. Vitamin A is vital for your baby’s organ and immune system development — just don’t overdo it with supplements, and aim to get it from food like this. - 🍴 Easy ways to eat it:
Roast in the oven, mash with cinnamon, or cube into soups. Also a great swap for regular fries. - 💲 Average cost:
~$1.00–$1.50 per pound
7. Berries (Blueberries, Raspberries, Strawberries)
- 💡 Why it matters:
Packed with antioxidants, vitamin C, fiber, and natural carbs for energy. Berries help support your baby’s cell growth and immune function while keeping your blood sugar stable. - 🍴 Easy ways to eat it:
Toss into yogurt, oatmeal, smoothies, or eat by the handful as a snack. Frozen berries work just as well and last longer. - 💲 Average cost:
~$3–$5 per 6 oz fresh
~$2–$3 per frozen 12 oz bag
8. Oats
- 💡 Why it matters:
Oats are rich in complex carbs, fiber, B vitamins, and a small amount of iron. They’re easy on the stomach, help with morning sickness, and promote steady energy throughout the day. - 🍴 Easy ways to eat it:
Overnight oats, warm oatmeal, blended into smoothies, or even used in protein pancakes. - 💲 Average cost:
~$2.50–$3.00 for a 42 oz container (~30+ servings)
9. Avocados
- 💡 Why it matters:
Avocados are packed with healthy fats, fiber, vitamin C, potassium, and folate. They support your baby’s brain development and help reduce leg cramps — a common pregnancy complaint linked to low potassium. - 🍴 Easy ways to eat it:
Spread on toast, blend into smoothies, mash into guacamole, or slice onto salads and sandwiches. - 💲 Average cost:
~$1.00–$1.50 each (can vary by season)
10. Nuts and Nut Butters (Almonds, Walnuts, Peanut Butter)
- 💡 Why it matters:
Nuts are a pregnancy super-snack. They contain healthy fats, protein, magnesium, vitamin E, and DHA (especially walnuts). Great for boosting calories and nutrients in small portions. - 🍴 Easy ways to eat it:
Grab a handful of almonds, drizzle peanut butter on apples or oats, or add chopped walnuts to yogurt or smoothies. - 💲 Average cost:
~$5–$7 per 16 oz jar of nut butter
~$4–$8 per pound of nuts (depending on type)
11. Beans (Black Beans, Chickpeas, Kidney Beans)
- 💡 Why it matters:
Beans are loaded with plant-based protein, iron, folate, and fiber. They help prevent constipation, promote satiety, and support baby’s brain and red blood cell development. - 🍴 Easy ways to eat it:
Add to tacos, chili, rice bowls, or blend into hummus or bean dips. Canned beans are just as nutritious as dried — just rinse them to reduce sodium. - 💲 Average cost:
~$1.00–$1.50 per 15 oz can
~$1.50–$2.00 per pound dry (yields multiple servings)
12. Water
- 💡 Why it matters:
Not technically a food — but absolutely essential. Staying hydrated helps regulate your body temperature, form amniotic fluid, transport nutrients, and prevent constipation and swelling. Dehydration can increase the risk of headaches, cramps, and even preterm labor. - 🍴 Easy ways to “eat” it:
Carry a refillable water bottle, infuse with lemon or berries, or choose hydrating foods like watermelon and cucumber. - 💲 Average cost:
Virtually free (tap water) or ~$0.25–$1.00 per bottled serving
What About Pregnancy Cravings?
Cravings are totally normal — and can be surprisingly specific (hello, peanut butter pickles). It’s okay to indulge once in a while. Just aim for balance overall.
Craving something sweet? Try fruit with Greek yogurt.
Craving salty? Air-popped popcorn or roasted chickpeas hit the spot.
Craving weird stuff like dirt or chalk? That might be pica — talk to your doctor.
Frequently Asked Questions About Pregnancy Nutrition
What are the best foods to eat during pregnancy?
Eggs, Greek yogurt, lentils, leafy greens, salmon, sweet potatoes, and more.
What foods help baby’s brain development?
Look for DHA, choline, and folate — found in salmon, eggs, kale, and avocados.
How many calories should I eat?
About 300–450 extra in the 2nd and 3rd trimesters. No need to “eat for two.”
What’s good to eat in the first trimester?
Folate-rich foods like spinach, lentils, and fortified cereal. Bland carbs if you’re nauseous.
Are cravings normal?
Totally. It’s fine to indulge here and there — just try to balance it out.
What foods should I avoid?
Unpasteurized dairy, raw meat, high-mercury fish, alcohol, and too much caffeine.
Can I be vegetarian or vegan while pregnant?
Yes — just make sure to get enough B12, iron, and DHA.
Final Thoughts: Fuel Your Body, Feed Your Baby
When it comes to pregnancy nutrition, you don’t need to stress about being perfect — you just need to focus on eating intentionally and consistently choosing foods that support both you and your growing baby.
The best foods to eat during pregnancy aren’t exotic, expensive, or complicated. They’re often simple, everyday staples like eggs, lentils, oats, leafy greens, Greek yogurt, and sweet potatoes — the kinds of foods that nourish you without overwhelming your schedule or your budget.
Even on days when cravings hit hard or your energy is low, you can still build a solid foundation by aiming for nutrient-dense meals and snacks most of the time. And if you give in to a craving? That’s okay too. Pregnancy is a wild ride, and a little flexibility goes a long way.
You’re building something amazing — and the way you fuel your body now plays a powerful role in how you feel during pregnancy, how your baby develops, and how you recover postpartum.
Want More Real-Life Pregnancy Wellness Tips?
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Whether you’re stocking your kitchen with the best foods to eat during pregnancy or just trying to stay sane through cravings and fatigue, we’ve got your back.
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