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Best Foods to Eat during Pregnancy

Part of the Pregnancy Cooking & Nutrition For Dummies Cheat Sheet

Eleven foods win the prize for providing the most pregnancy nutrition. These foods are nutrient-dense, meaning they contain good amounts of several of the most important nutrients you and your growing baby need during pregnancy. Here they are, along with a breakdown of the critical nutrients they offer:

  • Asparagus: Folate, iron, and fiber

  • Avocado: Essential fats, folate, potassium, choline, iron, zinc, and fiber

  • Beef: Iron, zinc, choline, vitamin B12, and protein

  • Berries: Folate, vitamin C, potassium, antioxidants, and fiber

  • Edamame/soy: Plant-based protein, iron, zinc, folate, choline, and potassium

  • Eggs (with yolk): Protein, choline, vitamin B12, and selenium

  • Greek yogurt: Twice the protein of traditional American-style yogurt, as well as calcium, potassium, and vitamin B12

  • Legumes (beans): Plant-based protein and lots of fiber, folate, potassium, iron, and zinc

  • Milk: Vitamins D and B12, riboflavin, calcium, and protein

  • Quinoa: Protein, folate, potassium, and iron

  • Salmon: Lots of DHA and EPA omega-3 fatty acids, along with protein and vitamin B12

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