Good Food For Pregnant Women 2024

Ah, pregnancy and food two things that are already intense on their own, but when they come together? It’s like navigating a maze of cravings, aversions, and the constant worry about whether what you're eating is "good" for the baby. When I was pregnant (well, not me, but you get the point), I spent  way  too much time Googling things like “is this safe?” or “should I eat more of that?” It’s a lot to handle, but it gets easier once you start learning which foods really pack a punch in terms of nutrition. So, let me walk you through some of the best foods that can help keep both mom and baby healthy throughout pregnancy. 

 1. Leafy Greens: More Than Just Rabbit Food  

Let’s start with the basics. Leafy greens like spinach, kale, and Swiss chard are amazing during pregnancy. I know, I know greens can feel like a chore, especially when you’re craving chocolate or fries. But hear me out. These greens are loaded with folate, which is super important for fetal development, particularly in the early stages. Folate (or folic acid, when it’s in supplement form) helps prevent neural tube defects, which affect the brain and spinal cord. This is  huge . In fact, doctors recommend that you start loading up on folate  before  you even get pregnant.

One trick I found that worked was throwing a handful of spinach into a smoothie. Trust me, you can barely taste it, and it’s a super easy way to sneak those greens in without feeling like you’re eating a salad at every meal. You can also toss kale into soups or stir fries. Basically, just get creative. You’ll thank yourself later.

 2. Eggs: The Small But Mighty Protein Powerhouse  

Ah, eggs. I went through a phase where I couldn’t even stand the  thought  of eggs while pregnant, but they’re honestly one of the best foods you can eat. Why? They’re packed with protein, and protein is like the building blocks for your baby’s cells. Not to mention, eggs contain choline, which is crucial for brain development and helps prevent developmental abnormalities.

One egg has about 147 mg of choline, and experts recommend pregnant women aim for around 450 mg per day. Scramble them, hard boil them, or make a quick omelet whatever you can manage. And if you’re worried about cholesterol (because, yeah, that was a big debate for a while), most studies now show that for the majority of people, dietary cholesterol from eggs isn’t really something to stress about.

Oh, and pro tip: If you’re not a huge egg fan, you can also get choline from other sources like beef, chicken, and even Brussels sprouts. But eggs are one of the richest, easiest sources out there.

 3. Salmon: The Brain Boosting Fish  

If there’s one fish that’s a real MVP during pregnancy, it’s salmon. This fish is rich in omega 3 fatty acids, especially DHA (docosahexaenoic acid), which is super important for the development of your baby’s brain and eyes. It’s also a good source of protein and vitamin D, both of which are crucial during pregnancy.

There’s a bit of a catch (no pun intended) when it comes to eating fish while pregnant because of the mercury content in some seafood. But salmon is considered a low mercury fish, so it’s generally safe to eat a couple of times a week. Just avoid the raw stuff (sorry, sushi lovers) and make sure it’s cooked through. 

When I was trying to get more salmon into my diet, I found that grilling it with a little lemon and garlic made it something I actually looked forward to. If that doesn’t do it for you, try adding it to a salad or pasta dish to mix things up.

 4. Greek Yogurt: Calcium and Protein for the Win  

I was  obsessed  with Greek yogurt during my pregnancy. It’s so versatile you can have it plain with some fruit, throw it into a smoothie, or even use it as a base for dips. The best part? It’s loaded with protein and calcium, both of which are essential for you and your baby. 

Protein is crucial for the growth of your baby’s tissues, and calcium helps with the development of bones and teeth. Your baby is going to start pulling calcium from your bones if you’re not getting enough, and trust me, you want to avoid that. You need to keep your own stores strong while you grow another human!

If plain Greek yogurt feels too tart for you (because hey, pregnancy changes your taste buds), drizzle a little honey or add some fresh berries for sweetness. You’ll be getting a healthy, protein packed snack that also delivers a good dose of probiotics, which are great for digestion. Your body will  thank  you, especially as the baby gets bigger and digestion starts to slow down (yeah, that happens).

 5. Sweet Potatoes: Nature’s Multivitamin  

I can’t sing the praises of sweet potatoes enough. Not only are they delicious, but they’re also packed with beta carotene, which your body converts into vitamin A. Vitamin A is key for the development of your baby’s eyes, skin, and organs. Plus, sweet potatoes are rich in fiber, which can help keep things moving along in the digestive department (because, let’s be real, constipation is no joke during pregnancy).

You can bake them, mash them, or even turn them into fries if you’re craving something comforting but still healthy. Honestly, they’re so versatile that you can work them into just about any meal. And with their natural sweetness, they’re a win for those inevitable sugar cravings.

 6. Beans and Lentils: Iron Rich and Filling  

Iron is another one of those nutrients that becomes even more important when you're pregnant. Your body’s blood volume increases, so you need more iron to help make enough red blood cells for you and your baby. Without enough iron, you can start feeling extra tired (as if pregnancy fatigue wasn’t enough) and may even develop anemia. 

Beans and lentils are excellent plant based sources of iron, and they come with the added benefit of being packed with fiber. Plus, they’re budget friendly, which is always a bonus. I started adding black beans to my salads and soups, and lentils became a go to base for hearty stews. Just remember, pairing iron rich foods with something high in vitamin C (like tomatoes or bell peppers) helps your body absorb the iron better. It’s a little hack that goes a long way!

 7. Berries: Antioxidant Rich Superfoods  

If you’re craving something sweet but want to keep it healthy, berries are the way to go. Strawberries, blueberries, raspberries, you name it they’re all loaded with antioxidants, fiber, and vitamin C. Vitamin C is essential for your baby’s development and helps your body absorb iron (see, it all connects!). 

I loved tossing a handful of berries into my morning yogurt or oatmeal. They add a nice pop of flavor without a ton of sugar, and they’re perfect for snacking throughout the day. Plus, they’re hydrating, which is always a plus when you’re trying to stay on top of your water intake during pregnancy.

 8. Avocados: Healthy Fats and Folate  

Avocados became my best friend during pregnancy. They’re rich in healthy fats, which are great for brain development, and they’re also a solid source of folate. Not to mention, avocados are packed with potassium, which can help ease leg cramps (something I didn’t realize would be so  painfully  common during pregnancy).

Whether you’re adding them to

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