You know that your diet should be a healthy balance of nutritious foods like vegetables, fruits, whole grains and lean proteins. But does that change when you get pregnant? Not necessarily, says registered dietitian Samantha Cassetty, who tells me that while your pregnancy diet should be pretty similar to your non-pregnancy diet, your needs for certain key nutrients do go up. Here are seven foods to eat even more of while you’re expecting.
The 7 Best Foods to Eat During Pregnancy, According to a Nutritionist
Don't worry, they're all really tasty
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Updated Nov 29, 2024
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Meet the Expert
Samantha Cassetty, MS, RD is a food and nutrition expert, media personality, nutrition consultant and author. Her positive approach to balanced eating empowers clients and readers with smart strategies, approachable advice, and food and lifestyle solutions that make it easier to eat and live more healthfully.
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1. Plain Greek Yogurt
According to Cassetty, “Your protein and calcium requirements go up during pregnancy, and plain Greek yogurt supplies both.” How much? About 20 grams of protein and 200 milligrams of calcium in a single-serving container, she tells me. Be sure to stick with the plain kind, since flavored versions can be loaded with sugar.
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2. Eggs
“The choline in egg yolks is an essential nutrient that’s especially crucial during pregnancy,” Cassetty explains. According to studies (like this one from Cornell University), choline supports healthy brain development in babies. Per Cassetty, most healthy people can safely consume up to seven egg yolks per week.
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3. Lentils
When you're pregnant, you have increased folate needs, of which lentils happen to be a fantastic source. In fact, just a cup provides about 57 percent of a pregnant woman’s daily requirements. Plus, since many pregnant women experience constipation, Cassetty tells us that eating fiber-rich foods—like lentils—is especially important to keep your digestive system moving along. (Try one of these delicious and easy lentil recipes.)
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4. Wild Salmon
In addition to being one of the best sources of omega-3 fatty acids (which support healthy brain and eye development), Cassetty identifies salmon as a great protein choice that can be bought fresh, frozen or canned.
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5. Kiwi
An impressive source of vitamin C, kiwis are also helpful in alleviating constipation, Cassetty says. For a sweet treat, try dipping them in a little dark chocolate or adding them atop your similarly healthy bowl of Greek yogurt.
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6. Pumpkin Seeds
Like protein and folate, the body’s iron needs also go up during pregnancy. “While many people think of red meat as a good source of iron (it is), ¼ cup of pumpkin seeds have more iron than a fast-food-sized burger,” Cassetty says. While she says that the body has an easier time absorbing iron from meat sources compared to non-meat ones, eating plant foods rich in iron alongside those rich in vitamin C can make absorption easier. “So, for example, toss pumpkin seeds on a salad along with strawberries or serve them together as a snack,” she recommends.
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7. Chia Seeds
Speaking of seeds...As previously mentioned, you need more calcium when you’re pregnant. If you’re not a big dairy person, Cassetty says chia seeds are a good alternative, since a couple of tablespoons provides almost 14 percent of a woman’s daily target. They’re also a rich source of fiber and a plant source of omega-3 fatty acids. She’s a fan of adding them to smoothies or making a chia seed pudding.
