Nourishing foods to support a healthy pregnancy

Establishing a well-rounded diet while pregnant helps ensure your baby has the nutrients they need and helps you feel your best. Try these nutrient-dense foods.

If you’re pregnant or thinking of getting pregnant, there's a lot on your mind. It can be overwhelming to consider everything needed to keep your growing baby safe and healthy during pregnancy. 

Choosing the best foods for your baby’s development is easier than you might think. A healthy pregnancy diet isn’t all that different from a regular balanced diet. You’ll just be getting a little extra of those key nutrients you’re probably already eating. By maintaining a well-rounded diet while pregnant, you're ensuring your baby gets the necessary nutrients, while also feeling your best.

What should I eat while pregnant?

Keeping your daily menu diverse will make it easier to get the nutrients you and your baby need. Prioritize whole foods and skip processed alternatives. Your pregnancy diet should include lean protein, health fats, whole grains and plenty of fruits and vegetables.

In addition to your daily prenatal vitamin, which helps fill any nutritional gaps, eating balanced foods at every stage of your pregnancy supports a healthy baby. When planning your meals, focus on five key vitamins and minerals:

• Folic acid
• Iron
• Calcium
• Iodine
• Choline

Nutrient-dense foods to add to your pregnancy diet

During pregnancy, your diet should include specific vitamins and minerals that are critical for development. The good news is there are plenty of delicious and nutritious options to support a healthy pregnancy.

Leafy greens and broccoli

Folic acid (folate), a B vitamin that helps your body create new cells, is crucial during pregnancy. Luckily, there are quite a few natural sources of this vitamin you can incorporate into your meals. Leafy greens like spinach, romaine lettuce and Brussels sprouts contain folic acid, calcium and iron. Broccoli is loaded with folic acid, calcium and fiber.

If you’re pregnant or hoping to get pregnant, your diet should include at least 400 micrograms (mcg) of folic acid daily. Ensuring you get this amount can prevent birth defects like neural tube defects (NTDs), which affect the baby’s brain and spine.

Beans and lentils

Legumes, such as chickpeas, soybeans, peas, peanuts and beans, are nutrient powerhouses rich in protein and iron. Your body needs protein to help grow and support bone, muscle and skin cells, while iron helps create hemoglobin, the red blood cells that distribute oxygen throughout the body. People expecting a baby need around 27 milligrams (mg) of iron per day.

Lean meat and eggs

Eggs have a little bit of everything a pregnant person needs, including protein and choline. Choline is an important nutrient for brain development, with a daily recommendation of 450 mg; one egg has about 147 mg. Lean meats, like chicken breast, pork, beef and salmon, are an excellent way to ensure you get enough protein. It’s recommended that pregnant people need around 8 ounces of protein daily.

Low-fat or fat-free dairy

Milk, cheese and yogurt are excellent sources of calcium, necessary for building strong bones, teeth, a healthy heart, nerves and muscles. If you’re pregnant, aim for around 1,000 mg of calcium per day.

Consider incorporating Greek yogurt, cottage cheese and skim milk. Avoid soft and unpasteurized cheeses, as cheese made with unpasteurized milk could contain bacteria that causes food-borne illnesses.

Low-mercury seafood

Fish are packed with nutrients like protein, iron, choline and iodine. Certain low-mercury options, like salmon and sardines, can be a healthy dietary addition. However, avoid high-mercury fish, such as swordfish, shark and mackerel.

According to the U.S. Food and Drug Administration (FDA), eating 8 to 12 ounces of fish per week is perfectly safe. You can follow the FDA’s guide to eating fish when pregnant.

How to start planning meals during pregnancy

Eating to support a healthy pregnancy doesn’t necessarily mean eating more — it’s about choosing foods rich in the vitamins, minerals and nutrients that benefit both you and your baby.

If you’re unsure where to begin, there are plenty of online resources that offer helpful tips and tasty meal ideas to get you started.

MountainStar Healthcare is here to support you through every stage of childbirth with our extensive women’s care services, from prenatal classes to midwifery. Our team includes OB/GYNs, midwives, high-risk pregnancy specialists and neonatologists, dedicated to helping you every step of the way. Find an OB/GYN.