Best Foods to Eat During Pregnancy

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It is essential to follow a healthy diet during pregnancy. This ensures your baby gets the nutrients they need and will prevent you from gaining excess weight during pregnancy.

You should try to include some great foods each week during pregnancy to get your baby's health off to a great start.


White fish such as cod and haddock is low in fat but a brilliant source of protein. This is ideal if you want to eat well and avoid weight gain.

Oily fish, including salmon, trout, and mackerel, are high in omega-three fatty acids. Scientists have found that these fats are essential for the fetus's developing brain and retina (part of the eye).

One portion of each type of fish should be eaten each week for the most significant health benefits.

If you don't like fish, supplements containing omega-three can be taken.

Lean Meat

Lean meat contains plenty of protein with minimal fat. Protein is needed for every cell in the baby's body.

Chicken, turkey, and lean cuts of beef or pork also contain minerals and vitamins required in pregnancy.

Beef contains plenty of iron. Extra iron is needed in pregnancy to support the red blood cells in carrying oxygen to the baby.


Dark green leafy vegetables, including broccoli, kale, and spinach, are packed with nutrients. They contain multiple vitamins essential to fetal health and are a great source of fiber to keep your bowels regular.

If green veggies aren't your thing, you can hide them in smoothies and pasta sauces.

Sweet potatoes are incredibly versatile, and the beta carotene within them is converted to vitamin A in the body. Vitamin A is essential for developing your baby's eyes and skeleton. However, it should not be taken in excess.

Eating traditional vegetables, including carrots, cauliflower, green beans, and cabbage, has also been shown to reduce the risk of preterm birth.


Berries such as strawberries, blueberries, and raspberries contain vitamins and antioxidants.

They make a healthy snack and are easy to eat on the go or blended into a smoothie. You could add your favorite berries to a pot of low-fat yogurt for extra flavor and nutrients.

Avocado is a fruit that contains plenty of healthy fats. Avocados can be eaten alone or added to foods instead of cream or butter to create a healthy, creamy texture. Your baby will use the fat for normal skin, brain, and spinal cord development.


Two or three dairy products should be eaten daily, including yogurt, cheese, or milk. They contain protein, calcium, magnesium, and zinc essential to fetal development.

Eggs are a great source of protein, too. They also contain choline, which is essential for ensuring a healthy heart and liver and supporting cognitive function.

Final Thoughts

Eating well in pregnancy is essential to support your baby's development and ensure you remain healthy.

A varied diet containing the main food groups will likely help your baby's growth. However, choosing from some of the best pregnancy foods above may have additional benefits.

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