Top 20 foods for pregnancy

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.)

Food Main nutrients Tips

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.

Source: Allina Health Patient Education, Beginnings: Pregnancy, Birth and Beyond, eighth edition, ob-ah-90026
First Published: 10/04/2002
Last Reviewed: 12/06/2021