Top 30 Foods The Pregnant Women Should Eat


Eating well-balanced meals is essential when you’re pregnant. Some essential nutrients vitamins and minerals are developing baby needs.
There are the top 34, which you should have during pregnancy.

1. Broccoli

It is packed with calcium and folate, which are necessary for a healthy pregnancy.

2. Non fat Milk

Calcium is needed during pregnancy and one cup of milk will supply about 30% of the recommended daily allowance.

3. Banana

Bananas are rich in potassium and offer quick energy to fight off pregnancy fatigue.

4. lean meat

It is rich in the iron of choline and other B vitamins Which are needed in higher amounts during pregnancy.

5. Coconut water

Coconut water supplies all the five essential electrolytes and strengthens the immune system, apart from other nutrients coconut water is a natural diuretic which helps prevent UTI.

6. Eggs

They provide essential amino acids, which you and a baby need, just ensure to cook them properly.

7. Oatmeal

Oatmeal keeps you satisfied longer and helps you lower your cholesterol levels.

8. The spinach

Spinach is rich in folate and iron, which decreases the chances of birth defects and preterm labor so make this a must in your diet.

9. Quinoa

Is a complete protein and has all the essential amino acids which are developing fetus requires.

10. Orange

Orange provides essential nutrients including vitamin C, folate and fiber I highly recommend oranges.

11. Walnut

Omega-3 fatty acids and proteins can help with eye and brain development and walnut provides omega-3 fatty acids essential during pregnancy also the copper and walnut can help the proper fetus growth.

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12. Almond and almond butter

They are rich in protein iron and vitamin E, they also provide healthy fats essential for a baby’s brain development, you can have a handful of almonds every day but have almond butter not more than two tablespoons a day.


13. Olive oil

Switch to a healthy oil while on pregnancy, olive oil is rich in vitamin A, omega-3 acids and vitamin E it helps in forming enhanced a vision in the growing baby, improves reflexes, babies, AIDS, and healthy fetal development.

14. Prunes

Prunes are rich in fiber potassium, vitamin K, and sorbitol there are natural laxatives and helpful and relieving constipation during pregnancy.

15. Dates

They are high in fiber potassium iron and plant compounds consumption in the third trimester will help facilitate cervical dilation and reduce the need to induce labor.

16. Sweet potato

It is rich in vitamin A, which helps in the growth and differentiation of cells in the growing fetus.

17. Beans

Beans are rich in zinc, which lowers the risk of preterm delivery low birth weight and prolonged labor.

18. Yogurt

It is rich in probiotics, which reduce the risk of complications.


19. Legumes

Legumes are excellent plant-based sources of fiber protein, iron folate and calcium all of which the body needs more of during pregnancy, they are written for length, which reduces the risk of birth

20. Salmon

It is rich in omega-3 fatty acids, which are important for the brain and eye development in the growing baby.

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21. Berries

Berries are rich in antioxidants, which prevent birth defects.

22. Mango

It is rich in folic acid iron and vitamin C it’s also rich in fiber and helps fight constipation during pregnancy but enjoyed moderately.

23. Avocado

It is rich in omega acids for late fiber and potassium, it improves the fetal health and reliefs and leg cramps it also relieves from nausea due to its potassium content.

24. Apple

Eating an apple during pregnancy protects your child from developing a stoma later in life.


25. Kiwi

It is rich in vitamin C and folate improves unborn babies the health and development.

26. Water

Stay hydrated to prevent constipation and urinary tract infection during pregnancy.

27. Chia seeds

They are safe in pregnancy and very high in omega-3 fatty acids and helped not only mother’s health but babies’ development as well.

28. Drumstick

The high calcium iron and vitamin content and drumsticks promote healthy and strong bones during pregnancy.

29. Whole Wheat

The fiber and whole wheat prevents constipation and provides essential nutrients and vitamins.

30. Finger millet / Ragi


It is a rich source of calcium, which is needed for the development of the bones and teeth and the child as he grows up, and it fulfills mothers calcium requirement as well.

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