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Top 20 foods for pregnancy

  • These foods are high in nutrients you need during pregnancy. Keep them on hand so you can eat them for snacks as well as meals.

    (The foods are listed alphabetically.)


    Main nutrients


    Baked potato and sweet potato

    Vitamin C (sweet potatoes are high in vitamins A and C)

    Eat the skin and top with yogurt instead of sour cream and butter.

    Bran cereals


    Bran is one of the best sources of fiber.

    Bran muffin

    Fiber, B vitamins and folic acid

    Bran is a better choice than a blueberry or other fruit muffin.


    Vitamins A, C, and folic acid

    Dip raw broccoli in a yogurt based dip as a snack.


    Vitamins A and C

    Cut half a small melon into cubes and eat it as a snack.

    Chicken and turkey

    Low-fat protein and iron

    Remove the skin. Dark meat has more iron than light meat.


    Low-fat protein

    Have it broiled rather than fried. Learn how to choose fish wisely in food safety.

    Fortified cooked cereals


    Fortified cooked cereals have more iron than oatmeal.

    Fortified ready-to-eat cereals

    Fiber, iron, calcium and folate

    Look for a whole grain cereal. Some can be eaten dry as a snack.

    Green and red peppers

    Vitamins A, C, and folic acid

    Add to pizza or eat raw as a snack.

    Low-fat milk and yogurt

    Calcium and protein

    Make your own smoothie by blending fruit, milk and yogurt.

    Orange juice

    Vitamin C

    Just six ounces gives you a day's requirement of Vitamin C.


    Calcium, protein and vitamins

    Add a lot of veggies, skip the pepperoni and sausage, and get a whole-wheat crust.



    Go easy on the butter and salt.

    Spinach and romaine lettuce

    Vitamins A, C, and folic acid

    These have more vitamins and minerals than iceberg lettuce.


    Vitamins A and C

    Eat raw or as tomato sauce on pizza or pasta.

    Tomato-vegetable juice

    Vitamins A and C

    The juice is high in sodium, so limit this to one serving a day.

    Whole wheat bread

    Fiber, B vitamins, and folic acid

    Any whole-grain bread with at least two grams of fiber is a good choice.