Foods like sweet potatoes, legumes, eggs, lean proteins, dairy products, and salmon can help support optimal health during pregnancy.

Eating a balanced diet of nutrient-dense foods is key to maintaining a healthy lifestyle during pregnancy. Getting the right amount of nutrients can help support the growth and development of the fetus.

A balanced eating plan focuses on whole foods that are high in important nutrients, such as protein, healthy fats, fiber, vitamins, and minerals, among others.

Here are 13 nutritious foods to consider adding to your diet when you’re pregnant.

During pregnancy, you’ll need extra protein and calcium to meet your baby’s needs. Dairy products like milk, cheese, and yogurt are good choices.

Dairy products contain two types of high quality protein: casein and whey. Dairy is the best dietary source of calcium. It also provides phosphorus, B vitamins, magnesium, and zinc.

Legumes are great plant-based sources of fiber, protein, iron, folate, and calcium — all of which your body needs more of during pregnancy.

Some popular examples of legumes include:

Researchers found that eating a balanced diet of whole foods, including legumes, was associated with a lower risk of pregnancy and fetal complications.

Sweet potatoes are rich in beta-carotene, a plant compound that your body converts to vitamin A. Vitamin A is essential for a baby’s development.

However, too much vitamin A from animal products, such as organ meats, can cause toxicity.

Sweet potatoes are also a good source of fiber. Fiber keeps you full longer, reduces blood sugar spikes, and improves digestive health, which can help reduce the risk of pregnancy constipation.

Salmon is rich in essential omega-3 fatty acids, which have a host of benefits. In particular, they help build your baby’s brain and eyes and may help extend gestational length.

It’s best to limit certain types of seafood during pregnancy due to mercury and other contaminants, but salmon, sardines, and anchovies are considered safe to eat.

However, it’s worth checking where it was fished from, especially if it was locally caught. It’s also best to opt for fresh salmon, as smoked seafood can carry a risk of listeria.

Eggs contain a little of almost every nutrient you need. A large egg contains about 71 calories, 3.6 grams (g) of protein, fat, and many vitamins and minerals.

Eggs are a great source of choline, a vital nutrient during pregnancy. It’s important in a baby’s brain and spinal development.

Broccoli and dark, leafy green vegetables like kale and spinach are rich in many of the nutrients you need. If you don’t like the flavors, you can disguise them by adding them to soups, pasta sauces, and more.

Some research found that pregnant people who consumed more leafy green vegetables were less likely to have anemia than those who consumed fewer.

These vegetables are packed with important nutrients, such as:

Lean beef, pork, and chicken are sources of high quality protein and may help support healthy pregnancies.

Beef and pork are rich in iron, choline, and other B vitamins, all of which you’ll need in higher amounts during pregnancy.

Iron is an essential mineral used by red blood cells as a part of hemoglobin. You’ll need more iron as your blood volume increases, especially during your third trimester.

Low iron levels during early and mid-pregnancy may cause iron-deficiency anemia.

Berries are packed with nutrients, such as water, vitamin C, fiber, and antioxidants.

Research found that a combination of exercising and consuming one cup of berries and dark, leafy greens was an effective strategy for managing gestational diabetes. This dietary strategy may be effective for regulating inflammation, metabolic syndrome, and blood glucose levels.

Whole grains are packed with fiber, vitamins, and plant compounds, and form part of a well-balanced and nutrient-dense diet to support pregnancy.

Consider choosing options like quinoa, brown rice, wheat berries, and barley instead of refined foods like white bread, pasta, and rice.

Avocados are a rich source of monounsaturated fatty acids. While this makes them taste buttery and rich, these healthy fats support heart health.

They also provide many other nutrients that can help support pregnancy, including:

  • fiber
  • antioxidants
  • B vitamins (especially folate)
  • vitamins K, E, and C
  • potassium
  • copper

Healthy fats may help build the baby’s skin, brain, and tissues. Folate may help prevent neural tube defects and developmental abnormalities of the brain and spine, such as spina bifida.

Dried fruit is generally high in calories, fiber, and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.

One serving of dried fruit can boost your intake of many vitamins and minerals, including folate, iron, and potassium. Some classic examples include prunes, dates, raisins, and apricots.

Fish liver oil is made from the oily liver of fish, usually from cod. It’s rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development.

Fish liver oil is also high in vitamin D, which many people lack. It may be beneficial if you don’t regularly eat seafood or if you don’t already supplement with omega-3 or vitamin D.

A tablespoon (4.5 g) of fish liver oil provides 11 micrograms (mcg) of vitamin D, or around three-quarters of a person’s daily needs, and 1,350 mcg of vitamin A, around 150% of a person’s daily needs.

Speak with a doctor before using fish liver oil or other omega-3 supplements, as too much vitamin A or D can be dangerous. High levels of omega-3 may also have blood-thinning effects.

Hydration is essential for everyone, but especially during pregnancy. During pregnancy, blood volume can increase by up to 48%.

You need plenty of water to stop both you and your baby from becoming dehydrated.

Increasing your water intake may also help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy.

Medical Perspective

“I recommend eating a balanced diet that is rich in macronutrients — protein, carbohydrates, and fats — and avoids ultra-processed foods. A good rule is to get at least five servings of fruits and vegetables each day.”

— Barry I Aron, MD, FACOG, MSCP

Learn more about how to increase your vegetable intake.

Quotes represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

Here are some recipes to try if you’re pregnant. Many of them combine a variety of the nutrient-dense foods we covered in this article:

During pregnancy, you and your growing baby need nutrient-dense foods from a well-rounded eating plan of whole grains, fruits and veggies, lean proteins, and healthy fats.

Ask your healthcare team for recommendations and keep them informed of your eating choices. Let them guide you on a plan with any necessary supplements.