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10 Must-Eat Super Foods During Pregnancy

Updated May 8, 2023

Maintaining a healthy diet during pregnancy is crucial.

You want to be sure your diet includes these 10 super foods during pregnancy.


superfoods during pregnancy


During pregnancy, you are “eating for two” and will need additional nutrients to meet the demands for your health and the development of your baby.

The foods you eat are the primary source of nutrition for your developing baby.

Developing healthy eating habits early in pregnancy can also help to minimize excess weight gain which can lead to pregnancy complications such as gestational diabetes.

Choosing the healthiest and most nutritious super foods during pregnancy is always best for you and your baby.

Below are 50 recipes that we hope will help you get started eating healthy throughout your pregnancy.


10 Must-Eat Super Foods During Pregnancy


Eating oatmeal for breakfast is one of our favorite ways to kick off the day!

Oatmeal is cheap, simple to prepare, and is great for your health.

When you prepare your list of super foods during pregnancy, you want oatmeal at the top of your list.

It is a whole grain complex carbohydrate so it will keep you feeling full longer.

Oatmeal is also a good source of fiber which can help with pregnancy-related constipation.

There are almost endless oatmeal combinations to add variety by simply adding fruits, nuts, milk, etc.

Here are 5 of our favorite oatmeal recipes which will keep things interesting and delicious:


Oatmeal Pregnancy Super food

Oatmeal with Berries and Bananas

(Credit: Maternity Comfort Solutions)

Pinto Beans:

Pinto Beans are an excellent source of protein, fiber, folate, iron, and calcium.

We also happen to think they are delicious.

That was not always the case.

I did not eat pinto beans, or any beans (Pinto are still the only ones I have ever tried!) until a couple of years ago.

Now I eat them a couple of times a week at least.

I’m so glad I started eating them.

They really do pack a nutritional punch, they are one of the true superfoods during pregnancy.

You really can’t go wrong with adding pinto beans to your pregnancy recipe rotation.

You can add them to anything: chili, soups, and even salads!

We like to slow-cook them all day and make a healthier version of “refried beans” out of them.

If you are on a budget and trying to eat frugally, beans are an excellent and affordable choice.

Here are our favorite recipes for Pinto Beans:



Avocados aren’t only delicious, they are perhaps nature’s most perfect food.

We really feel Chips and Guac should be a food group, it occasionally passes as dinner in our house.

They are loaded with essential nutrients pregnant women need.

Avocados are a good source of folate, iron, and potassium which are necessary for normal fetal brain development.

They are also a good source of healthy fats.

Talking about amazing superfoods during pregnancy and you can’t leave out the avocado

Here are some of our favorite avocado recipes:


Avocado Pregancy Super Foods

Fresh Homemade Guacamole

(Credit: Maternity Comfort Solutions)



Here are a few reasons why arugula should be on your list of superfoods during pregnancy:

  1. Arugula is packed with folate, which can help prevent birth defects.
  2. It is low in calories
  3. Great source of calcium and B vitamins.

Here are some of our favorite Arugula recipes:



Bananas can help fight pregnancy-related fatigue and nausea.

They are loaded with potassium which helps combat fatigue!

Bananas are also a good source of fiber and vitamin C.

It is best to eat bananas raw, but sometimes you just can’t, here are our favorite banana recipes:


Dark Green Leafy Vegetables:

Dark green leafy vegetables like kale and spinach are loaded with nutrients like magnesium, folate, and vitamin C.

With all that we hear about the benefits of green leafy vegetables,

it is no surprise that they should be included among superfoods during pregnancy.

Folate has been shown to prevent birth defects.

Women who are trying to conceive or who are pregnant want to eat plenty of foods jam-packed with folate.

Dark green leafy vegetables are a great choice.

Here are 5 of our favorite recipes for leafy green veggies:


Spinach Salad with Strawberries

Chicken, Spinach, and Strawberry Salad

(Credit: Maternity Comfort Solutions)


Brussel Sprouts:

You already likely know that you should be trying to get 4 servings of vegetables a day.

A great choice for pregnant women is Brussel sprouts.

As with ALL fruits and vegetables be sure to wash them very well.

Personally, I only eat them cooked.

Brussel sprouts are an excellent source of folate and vitamin C.

If you don’t like them, maybe try the recipes below.

I never liked them until about a year ago.

I mean wouldn’t touch one for any reason.

One night we were out with friends and they ordered a Brussel sprouts appetizer.

So I tried one, a tiny bite of one to be exact.

I was hooked. So keep an open mind.

The ones I tried were cooked with bacon and I have made them lots of different ways since and still like them.

They are safe to eat during pregnancy and are delicious.

Here are some of our favorite brussel sprout recipes:



Carrots definitely make the cut when it comes to superfoods during pregnancy.

They are an excellent source of beta-carotene which your body converts into vitamin A. Vitamin A is necessary for the proper development of skin, teeth, and bones in your baby.

Carrots are an excellent source of fiber and vitamin C.

They can be enjoyed raw or cooked.

Here are some of our favorite carrot recipes:


Carrots Super Foods Pregnancy

Carrots from the Farmer’s Market

(Credit: Maternity Comfort Solutions)



Green beans that is! Green beans are a safe and healthy choice for pregnant women.

There’s a lot of nutrition packed in green beans.

They’re a good source of vitamin A, vitamin K, and folate.

Here are some of our favorite recipes for green beans:

Green Beans Super Foods Pregnancy

Green Beans at the Farmer’s Market

(Credit: Maternity Comfort Solutions)


Cooked eggs are a healthy choice for pregnant women.

They’re an excellent source of protein for you and your baby.

Eggs contain choline which is an essential nutrient for brain health and fetal brain development.

Studies have shown that Choline helps promote fetal brain development.

Do not eat raw or undercooked eggs while you are pregnant.

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Eggs are quick and easy to make.

They are versatile super foods during pregnancy.

Here are some of our favorite egg recipes:


Pregnancy food to avoid

List of foods not to eat when pregnant:

  • Foods that are not pasteurized- certain types of cheese like soft cheeses, Brie, Blue Cheese, etc.
  • Certain types of fish- shark, swordfish, anything high in mercury, avoid raw or undercooked seafood.
  • Raw eggs and undercooked eggs, including eggnog.
  • Undercooked meats- lunch meats-cold cuts-deli meats
  • Hot foods that are not “hot”, avoid hot foods that have been sitting out without a warming source. Same for foods that should be eaten cold. If there is no ice or refrigeration source keeping the food cool, take a pass.
  • Caffeine- soda, chocolate. (Limit your caffeine to less than 200 mg a day)
  • Herbal Teas (There are so many ingredients in herbal teas so it is best to simply avoid them. Green tea is OK.)
  • Avoid foods that are not pasteurized.


What to eat when pregnant: first trimester

When you’re pregnant, you might be wondering what kinds of food you should eat to ensure a healthy pregnancy.

Here are some suggestions for the first trimester:

  • Eat plenty of fruits and vegetables. Fruits and vegetables are packed with nutrients that are essential for a healthy pregnancy, such as folic acid, iron, and vitamin C. They are superfoods during pregnancy!
  • Choose lean protein sources. Lean protein helps to support the growing baby and can be found in chicken, fish, tofu, and legumes.
  • Stay hydrated. It’s important to drink plenty of fluids during pregnancy, especially water. aim for eight glasses of water per day.
  • Avoid caffeine. Caffeine is a stimulant that can cross the placenta.


What should a pregnant woman eat daily?

A pregnant woman needs to consume a variety of nutrients every day to support both her own health and the development of her baby.

Protein is essential for building new tissue and can be found in meat, poultry, fish, legumes, and eggs.

Calcium is necessary for strong bones and teeth and is especially important during the third trimester when the baby’s skeleton is rapidly developing.

Pregnant women should aim to get 1000 mg of calcium per day from low-fat dairy products such as milk, yogurt, and cheese.

Iron is also important for the formation of new blood cells, and pregnant women need about 27 mg of iron per day.

Good sources of iron include lean red meat, dark leafy greens, and fortified cereals.




Pregnancy nutrition is extremely important, but your food choices do not have to be boring!

We hope you love these 10 superfoods for pregnancy and find these recipes helpful and enjoyable.


Pregnancy-related posts you might find helpful:



  • Doug Penta MD OB/GYN

    Dr. Doug Penta, MD - Co-Founder of Maternity Comfort Solutions Dr. Doug Penta, is a seasoned Obstetrician and Gynecologist with over 38 years of practice, co-founded Maternity Comfort Solutions to provide evidence-based pregnancy and parenting information. A Boston University alum and former Clinical Professor at Harvard, his articles on Maternity Comfort Solutions offer expectant mothers invaluable nutritional insights.

  • Sue Winters RN

    Sue Winters, RN - Co-Founder of Maternity Comfort Solutions Sue combines 20 years of nursing with a rich background in early childhood education. Co-founder of Maternity Comfort Solutions, her articles provide creative toddler activities and practical tips on pregnancy nutrition and baby shower planning, embodying her commitment to supporting families through early parenthood.

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