Foods to Eat While Pregnant (Healthy Pregnancy Guide)

This post may contain affiliate links. Please read my disclosure for more info

What Foods To Eat While Pregnant

foods to eat while pregnant


It's a myth that you need to eat for two during pregnancy, however, not gaining enough weight can cause complications during pregnancy, such as premature birth. Optimally, you'll want to gain at least 18-30 lbs while pregnant.

Stay healthy and use our handy checklist of foods to eat during pregnancy. You may even find the weight falling off seamlessly after you give birth following your new, healthy diet (especially if you plan on breastfeeding).

While pregnant, you'll want to make sure to incorporate a healthy amount of vitamins, omega-3 fatty acids, protein, and minerals. Things to include would be folic acid, iron, calcium, copper, selenium and zinc. You'll also want to make sure the foods you choose are rich in fiber, like greens, vegetables, and fruits (this will help in aiding the discomfort of constipation).

So, what exactly does all of this look like? Check out these foods to eat during pregnancy that are healthy for both mom and baby (or... babies!).

Protein (75-100 grams per day, 2-3 servings)


  • lean beef or pork
  • chicken, turkey
  • some fish and seafood
  • tofu
  • beans, chickpeas, lentils
Note: Yes - you can have seafood when your pregnant! The key is to choose premium fish and seafood such as salmon, mackerel, anchovies and herring. Do Not eat fish or seafood that is high in mercury, such as tuna.

Calcium (1,000 miligrams per day, 3-4 servings)

  • cereals
  • legumes
  • seeds and nuts (sesame seeds, pumpkin seeds, almonds, cashews, hazelnuts, pine nuts)
  • milk
  • yogurt
  • cheese
  • eggs
  • poultry
  • fish

Iron (27 miligrams per day, 2-3 servings)

  • meat
  • poultry
  • fish
  • seafood
  • leafy greens (cabbage, spinach, arugula)
  • whole grain bread (the more grains, the better!)

Folic Acid (600-800 micrograms per day, 1 serving)

  • leafy greens
  • whole grain bread
  • legumes

Vitamin C (85 miligrams per day, 3 servings)

  • leafy greens
  • potatoes
  • tomatoes
  • kiwi
  • strawberries
  • mangos

Healthy Fats (eaten in moderation daily)

  • avocados
  • nuts and seeds
  • olives
  • fish

Foods to Avoid During Pregnancy

  • caffeine
  • spicy foods
  • salty foods
  • tuna and other high mercury fish
  • raw fish, such as sushi (however, California rolls, cooked eel with cucumber, cooked salmon and avocado is okay!)
  • undercooked, raw, processed meats
  • raw eggs
  • raw sprouts such as alfalfa, clover, radish, and mung bean
  • unwashed produce
  • unpasteurized milk, cheese and fruit juice
  • and, of course, alcohol

Pregnancy Recipes

So, now that you know what types of foods you can and cannot eat while pregnant, how about about some delicious pregnancy recipes? Here are just a few of my faves:

pregnancy recipes chicken avocado burritos

Greek Quinoa Bowls - pregnancy recipes

Strawberry Avocado Salad pregnancy recipes

pregnancy safe sushi

What did you think about my list of foods to eat while pregnant? Hopefully you enjoyed this healthy pregnancy guide.


No comments

Back to Top