What are the healthiest foods to eat while I'm pregnant? Prenatal Care


Pregnant woman on the couch eating salad.
There are plenty of nutritious and delicious foods that are safe to consume during pregnancy. Check out what a doctor recommends and what other moms-to-be love to eat.

Eat Foods in a Rainbow of Colors

"Eating a healthy, colorful, and well-balanced diet helps control your waistline and ensures you are getting important vitamins and minerals during pregnancy. Best foods to eat during pregnancy include foods high in protein such as salmon, calcium-rich foods such as low-fat yogurt and milk, enriched whole-grain breads and cereals, high iron-containing foods, eggs, beans, brown rice, and green leafy vegetables." -- Sherry Ross, MD, OB/GYN, and women's health expert at Providence Saint John's Health Center in Santa Monica, CA

Focus on Eating Whole Foods

"My general rule is not to eat anything that contains more than three ingredients. This excludes basically all junk food from my diet."

Get Plenty of Omega-3 Fatty Acids

"I heard omega-3s help with baby's brain and retinal development. Foods high in omega-3s are salmon, walnuts, flax seed, winter squash, and navy beans. Just avoid fish that's high in mercury!"

Fruits, Veggies & Healthy Fats

"My doctor suggests lots of fruits and veggies, plus plenty of whole grains, nuts, and beans. He also says it takes a lot of fats to grow a baby, which is where nuts, dairy, and healthy oils come in, too."

Make Healthy Smoothies

"Veggies made me want to hurl. Fruit, however, was fantastic and I took it where I got it. If you don't want to actually 'eat' it, then make it into a smoothie. You can even add in some veggies and you won't have to taste them!"

Leafy Veggies Rule

"Dark green veggies are usually high in iron. I started eating a bit more foods that were high in iron and it seemed to make me feel better."

The advice on CafeMom aims to educate, inform, and provide a range of solutions to the issues moms care about. It is not a substitute for consultation with a medical professional or treatment for a specific condition. You should not use this information to diagnose or treat a health problem without consulting a qualified professional. Please contact your health-care provider with questions and concerns.