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10 Superfoods to Eat While Pregnant

December 13, 2021

The average pregnancy is around 40 weeks, or close to that. That’s a long time to nourish Baby with healthy foods. Chances are your friends and family have bombarded you with tips on which foods to eat while pregnant. Lucky for you, there are plenty of foods that are nutrient rich and beneficial during pregnancy. 

When it comes to foods to eat while pregnant, here are 10 superfoods to add to your diet:

1. Berries

Strawberries, blackberries, blueberries, and raspberries are delicious fruits that are packed with Vitamin C, fiber, and potassium. Snack on them throughout your day, or add a handful of berries to your pancakes or cereal in the morning.

2. Lentils

Did you know that consuming lentils during pregnancy comes with a number of benefits? Lentils contain folic acid, which is an important nutrient that pregnant women should consume during pregnancy. Lentils also have protein, vitamin B6 AND protein. Eat lentils in a soup, on salads or as a side dish.

3. Leafy Greens

Dark leafy greens like spinach or kale are a great source of fiber, folic acid, and iron. For many pregnant women, salads are hard to consume during pregnancy, but there are many alternatives to eating these leafy greens. One of the easiest and yummiest ways to eat leafy greens is by putting a handful of greens into your smoothie.

4. Avocado

You don’t want to overdo it with this high-calorie food, but the benefits of this fruit are endless: it is loaded with vitamin B6, vitamin C, folate and potassium. Consume this “good fat” by adding it to your salads, or use it as a dip for snacking. Or, eat it plain with a splash of fresh lemon juice and salt.

5. Iron-rich foods 

Chicken or turkey both are high in iron, and iron is an important supplement during pregnancy. If you prefer vegetarian options, consider eating dark leafy greens like spinach and kale. Cooked dried beans, quinoa, lentils, dried fruit and tofu are also great alternatives.

6. Yogurt

Calcium is important for your baby’s growing bones. Try to get at least four servings of calcium each day. One way to do that easily is to eat yogurt. Add fresh fruit, chia seeds, or honey to naturally sweeten your yogurt. Or, add it as a base to your favorite smoothie recipe.

7. Salmon

You always hear that you have to be extra cautious about consuming fish while pregnant. One fish to consider, though, is a cold-water fish like salmon. Salmon is packed with omega-3’s, which helps reduce the risk of prenatal depression and is important for the development of your baby’s eyes and brain. Just be careful to not exceed consuming 8-12 ounces of fish each week.

8. Nuts

This salty snack is full of important minerals and Vitamin E. This snack is so easy to take with you to run errands or to satisfy your salty cravings with. Keep a bag of almonds in your car to help squash salty cravings. Or, you can always opt for your favorite nut butter to top on apple slices or celery.

9. Edamame

Edamame pregnancy cravings are very real. And lucky for you, they’re a great food to munch on if you’re looking for a quick snack. Edamame is full of protein, calcium, folate and Vitamins A and B. Add a hint of sea salt for the perfect snack, or toss them into a salad.

10. Eggs

Eggs are another great alternative to add protein to your diet. Did you know that eggs contain choline, which is helpful for baby’s brain development? Eat your favorite type of egg in the morning for breakfast (make sure they are fully cooked), or add hard-boiled eggs into your snacking regime or topped on a salad.

With these 10 super-food alternatives, not only will you stay full throughout the day, you’ll also be doing wonders for both you and your baby’s health!

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Avatar for Lacey Pappas

Lacey Pappas

Mother of 2 silly boys and a new baby girl. Happily married. Love to laugh, inspire others, take pretty photos, and curl up with a good book.

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19 thoughts on “10 Superfoods to Eat While Pregnant


It seems a lot of the people commenting about us not being allowed to eat this and that aren’t very educated. You can eat all of this, in moderation. Smh. Some of you need to either find a new doctor or actually do your research before even taking up our time to read your comments.


Certain types of salmon are not good for pregnant women especially farmed. The best types of salmon for pregnant women to eat are wild caught from Alaska. Chinook/King, Chum, Coho, Pink & Sockeye are among the better-managed fish stocks in the U.S. They are also low in contaminants. Most Alaskan salmon populations are healthy, and fish are caught with gear that does little damage to the environment. Salmon is not bad to eat, just keep it in moderation as with any approved seafoods during pregnancy and make sure the seafood being eaten is caught in places with low contamination.

Eggs are versatile and a good source of protein that provides amino acids you and your baby need. They contain more than a dozen vitamins and minerals, including choline, which is good for baby’s brain development. However, undercooked or raw eggs should not be eaten. Just make sure you get your eggs from a trusted source.


Not really it is really high in salt.


I have gestational diabetes and these are all things you can eat. In moderation


Pregnant women should not be eating any kind of fish salmon to has mercury and it’s commonly known to avoid fish for that very reason eggs two should not be on this list


I’ve been eating raw honey during all 4 of my pregnancies and I’m fine and so are my children. So if it’s so dangerous then ?!



All these are only good if you don’t have gestational diabetes… if you do, over half of the list are restricted by monitored diet…


Not true. Honey is bad for babies under 1 years old, perfectly fine for pregnant women.



Only pasteurized honey is safe. Raw has the risk for botulism.


The concern is botulism


Actually pregnant women can have honey…..babies just can’t


Sauerkraut is great during pregnancy too. Lots of good stuff in there!


Agree, my on advised me not to eat any honey since it is not pasteurized.


Honey is safe during pregnancy. It is, however, unsafe for a baby younger than 1 years old. I was encouraged by my OB to enjoy honey during my pregnancy.


Why shouldn’t you eat honey?


Pregnant women should not eat honey. Suggesting adding it into yogurt is not a good idea if pregnant



I eat about three artichokes a week. They are an amazing super food for me and baby



these foods are so good for women pregnant, i believe it