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6 Must-Eat Foods For Pregnancy

6 Must-Eat Foods For Pregnancy

As WebMD’s Katherine Kam points out; it’s only natural to be more conscious of what you eat during pregnancy. After all, the food you eat is the baby’s main source of nutrients. And as I’m sure many of you can imagine, it’s by no means a case of eating twice as much as you usually would, but more about getting the correct vital nutrients to aid the development of your unborn child.

For example, you’ll need to make sure you’re eating the right amount of protein and calcium for your baby’s tissues and bones, but you’ll also need to enough ‘folic acid to reduce the risk of neural tube defects, as well as enough iron to help red blood cells carry oxygen to your baby.’ [WebMD]

Thankfully, it’s not that difficult to ensure your consuming the right foods for your baby. Here’s a list of six foods that should be essential part of every pregnant woman’s diet.

1. Whole grains

Whole-grain breads and cereals are fortified with folic acid and iron, they also contain more fiber than white bread and rice.

6 great foods for pregnancy whole grains 6 Must Eat Foods For Pregnancy

Whole Grains

You can add whole grains to your diet by trying oatmeal for breakfast, whole grain bread instead of white bread, brown rice or pasta instead of white.

Image Credit: Suavehouse113

2. Beans

Beans, or legumes, are a great source of protein and fiber, they also contain key nutrients including iron, folate, calcium, and zinc.

6 great foods for pregnancy beans 6 Must Eat Foods For Pregnancy

White Bean Salad

Black beans, white beans, pinto beans, lentils, black-eyed peas, and kidney, garbanzo, or soy beans are all great for your baby. Add them to your diet in salads, soups or pasta dishes.

Image Credit: George Ruiz

3. Salmon

We’ve mentioned it here a few times before; salmon is great source of omega-3 fatty acids which aids the development of a baby’s brain and vision.

6 great foods for pregnancy salmon 6 Must Eat Foods For Pregnancy


Salmon is also relatively low in mercury compared with other fish such as tuna, but make sure you consume less than 12 oz per week to reduce minimize mercury exposure.

Image Credit: InfoWidget

4. Eggs

Eggs are great source of protein and amnio acids, they also contain more than a dozen key vitamins and minerals.

6 great foods for pregnancy egg 6 Must Eat Foods For Pregnancy


It should be pretty easy to add an egg your breakfast, lunch or dinner, however it is advised that pregnant women should not eat eggs that are raw or undercooked.

Image Credit: Steve Johnson

5. Berries

Again, we have often mentioned the health benefits of eating berries. Not only are they high in antioxidants, they are also packed with vitamin C, potassium, folate and fiber.

6 great foods for pregnancy berries 6 Must Eat Foods For Pregnancy


Blueberries, raspberries, and blackberries all taste great in fruit shakes, fruit salads, yogurt, and cereal.

Image Credit: Dan McKay.

6. Low-fat yogurt

One serving of plain, low fat yoghurt contains more calcium than milk and is also high in protein. It’s also a great food to mix with your whole grain oatmeal, or a serving of tasty berries.

6 great foods for pregnancy low fat yogurt 6 Must Eat Foods For Pregnancy

Low Fat Yogurt With Berries

Image Credit: Jackie Waters.


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  1. Katherine Kam: 6 Must-Eat Foods for Pregnancy. WebMD, 01/03/2011.
  2. Thumbnail Image: Eric Langner: Pregnant Belly. Via Flickr, 04/13/2008.

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