Superfoods for Pregnancy

13 Superfoods During Pregnancy For a Healthy Mom and Baby

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When you become pregnant, one of the most important things you can do for your baby is to pay attention to what you’re eating.

As moms, we have a huge responsibility to provide nourishment for another living being.

What you fuel your body with is no longer just about you, but instead, matters for someone else too.

It’s time to revisit your diet. Load up on these healthy superfoods during pregnancy.

What Should You Eat During Pregnancy?

During pregnancy, our baby grows from a ball of cells into a living, breathing, newborn.

Our main role as moms is to fuel the developing baby with as many nutrients, protein, and healthy fats as possible.

We have to help support a growing brain, nervous system, and overall healthy development.

These pregnancy superfoods provide loads of nutrients and healthy ingredients for our babies without exposing them to harmful or unsafe ingredients.

Pregnancy Nutrition

Superfoods for Pregnancy

When you become pregnant, your body begins undergoing rapid changes. Your blood supply increases by about 60%, your breasts grow, and you’re the sole source of nutrients for your baby.

A nutritious well-balanced diet is a must to help support a healthy pregnancy.

Although a lot of women “eat for two”, when you’re pregnant you need about 300 extra calories per day.

Since your blood supply is increasing rapidly, you do need to increase your water intake too. Aim for an extra 1.5L of 50 ounces of water per day.

Certain nutrients provide extra support to your developing baby throughout pregnancy. These nutrients include protein, calcium, iron, and folate.


Protein helps your baby’s brain and body develop. Your body needs about 75-100mg of protein per day during pregnancy.

This can be from plant-based or meat sources.


Calcium is important for your baby’s growing bones and teeth. Aim for 1000mg of calcium per day.

Calcium is found in dairy products, leafy greens, salmon, tofu, and eggs.


While your blood supply is increasing rapidly, your body needs about 27 mg of iron each day. You can consume extra iron through meat, green leafy vegetables, and whole grains.

Folic Acid/ Folate

Folic acid is one of the most important nutrients during the first trimester of pregnancy. This is responsible for preventing neural tube defects. Aim for 600-800mg per day.

Folate is found in many foods including dark leafy green vegetables, fruit, whole grains, and legumes.

Superfoods During Pregnancy

The best way to get extra nutrients is by eating superfoods during pregnancy.

Try to add these foods to your diet starting in your first trimester of pregnancy for a safe and healthy pregnancy.

If you didn’t start out eating healthy, don’t panic. It’s never too late to start.

Your baby will still benefit from extra nutrients at any point in your pregnancy.


Superfoods for Pregnancy


Salmon is one of the best pregnancy superfoods. It’s rich in healthy fats (DHA) which is essential for brain development. Also, salmon is high in protein and calcium.

Head to your local seafood market and try to add salmon to your diet once per week. My favorite way to enjoy salmon is baked with bok choy and a teriyaki glaze.


Nuts are a great source of vitamins, minerals, healthy fats, and protein. They’re also a high-calorie food to help you add a few more calories to your diet while still eating healthily.

Pack some mixed nuts for a perfect mid-afternoon healthy snack.

Beans and Lentils

During pregnancy, your body requires an extra 10 grams of protein per day. Beans and lentils provide healthy protein and fat, without extra cholesterol.

Also, they’re high in fiber which helps combat pregnancy constipation.

In addition, beans and lentils contain folate and iron which are vital to a healthy pregnancy.

If you’re new to eating lentils, try this healthy and easy lentil dal recipe.


Bananas are the perfect food for the first trimester of pregnancy. They’re bland and easy on the stomach for those of you who suffer from morning sickness.

Bananas are a must for surviving your first trimester.

They’re also perfect as you progress through your pregnancy. They’re high in fiber which helps combat pregnancy constipation. Also, they’re high in potassium which helps treat and prevent leg cramps you may experience later on.


Eggs are an excellent inexpensive healthy pregnancy food. They’re high in protein and healthy fats.

This is a great alternative to meat if you develop an aversion to meat throughout pregnancy.


Oatmeal is one of my favorite superfoods for anybody, but especially during pregnancy. Oatmeal is a complex carbohydrate which helps keep you full and satisfied.

Additionally, it’s high in fiber to help manage constipation in pregnancy.

Leafy Green Vegetables

As you saw before, leafy green vegetables meet almost every nutrient need in pregnancy. They’re high in iron, calcium, and folate.

If you’re not able to stomach a salad during your first trimester, try adding them to a smoothie.

Sweet Potatoes

Sweet potatoes are another perfect pregnancy food. They’re high in vitamin a, potassium, and fiber.

Plus, sweet potatoes are naturally sweet so they can satisfy sugar cravings without consuming too much sugar.

Bell Peppers

During pregnancy, you high vitamin c to boost your immune system. organic though, Try to find non-organic peppers if possible. Peppers have a very high concentration of harmful pesticides.


Tahini or sesame seeds is another superfood for pregnancy that you should aim to eat more of. Tahini is high in omega 3, healthy fats, thiamin, phosphorous, and copper.

All of these nutrients are important for you and baby.


Superfoods for Pregnancy- Berries

Berries are the perfect pregnancy snack since they’re high in folate, potassium, and antioxidants.

They’re also naturally sweet and low in calories and sugar. They’re perfect to add to oatmeal, yogurt, or as a snack.


Yogurt, especially plain Greek Yogurt, is high in calcium and probiotics. It aids in developing healthy gut flora to keep your digestive tract working well.


The last superfood for pregnancy is avocados. Avocados are high in healthy fats, potassium, fiber, folate, vitamin a, copper, and vitamin e.

They’re bland like bananas, so they’re perfect for first trimester morning sickness. Eat them plain as a snack, for breakfast on toast, or with tacos.

Top 13 Super Foods To Eat During Pregnancy

Once you add these superfoods to your pregnancy diet, you’ll be well on your way to a healthy pregnancy.

If you’re struggling with nausea and morning sickness, don’t worry. With some helpful tips and tricks for your first trimester, you’ll overcome these symptoms and get back to a regular diet soon.

Stay healthy throughout your pregnancy and make sure you are up to date on your to-do list each trimester.

Enjoy this special time before your baby because it truly is a beautiful journey.

If you’re a new mom, make sure to join my Facebook Group: The Mom Hub: Eat, Sleep, Play for tons of tips and tricks from other moms.

Also, sign up for my mailing list for guidance throughout your pregnancy and your baby’s first years of life.

Superfoods for Pregnancy
Superfoods for Pregnancy
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