Healthy and Tasty Foods for Pregnant Women and New Mothers

Pregnancy is a crucial point in a mother’s life. You need to keep track of what you eat and maintain a healthy lifestyle. During this time, it is not only about your health but also about the baby’s well-being. During pregnancy, women usually tend to eat a lot. Eating a lot is okay as long as you achieve your daily nutrition goals (1). We understand the importance of the best possible diet plan during these times. Thus we have tailored a comprehensive list of the best foods for pregnant women

The list would include

  • Sweet potatoes
  • Dairy products
  • Salmon
  • Orange juice
  • Whole wheat bread
  • Spinach
  • Tomatoes
  • Romaine lettuce
  • Eggs
  • Brocolli
  • Lean meat
  • Berries
  • Avocados
  • Fish oils
  • Fortefied ready-to-eat cereals

Sweet Potatoes

Sweet potatoes are delicious and add to the nutrition value. They have a plant compound called beta carotene, which converts into vitamin A in your body. Vitamin A is essential for your baby’s growth and development. Apart from vitamin A, other vitamins present are Vitamin C and B6. Pyridoxine or vitamin B6 helps in the brain development of the baby. Sweet potatoes also relieve pregnancy constipation by adding fiber to the diet.

Dairy Products 

Dairy products have lots of calcium that will look after your baby’s bone development. High-quality proteins like casein and whey are essential nutrients during pregnancy. Instead of taking any women’s health supplements, you should have natural dairy products. Make sure you have low-fat diaries and have greek yogurt. Greek yogurt contains probiotic bacteria that help your digestive system (2).


Among fishes, salmon is one of the best foods for pregnant women (3). Apart from a few essential proteins and vitamins, salmons have low-fat content. They are also rich in omega-3 amino acid and DHA. These help in nurturing your baby’s heart, eyes, and brain. Besides, it can also prevent premature delivery, and DHA helps prevent postpartum depression.

Orange Juice 

Orange juice has vitamin D and calcium. It can be a good option if you’re lactose intolerant. It gives you the same nutrients as dairy products. Along with that, orange juice is packed with vitamin C, potassium, and folate. They help in the fetus’s proper brain development (4). It’s time for slurp slurp slurp.

Whole Wheat Bread 

The fiber present in whole wheat bread helps in preventing gallstones and improves digestion. Having wheat bread reduces the risk of developing respiratory diseases and asthma, as well (5). It provides enough calcium and vitamin C. It also keeps a check on gestational diabetes and metabolism.


Having spinach is an alternative for herbal supplements for women’s health. Spinach, loaded with essential vitamins and minerals, is vital during pregnancy. It comes with many benefits, like helping in the baby’s brain development. It can also prevent blood clots, improves vision, and boosts immunity (6). So, maintain your intake of greens with spinach.


Tomatoes are not only safe during pregnancy, but they also are a bank of healthy nutrients. The lycopene content helps fight cancer-causing radicals and prevents congenital deformities. Its other nutrients help keep the heart healthy and improve blood circulation (7)

Romaine Lettuce 

Legumes and lettuce are always an excellent option to consider during pregnancy. Dark and leafy lettuce, like romaine lettuce, has vitamins vital for baby growth. So, make yourself a tasty sandwich with romaine lettuce.


Eggs are a good source of choline. This nutrient is necessary for the baby’s brain development. It also reduces the risks of spine and bone abnormalities (8). Doctors suggest that the RDI of choline is about 450 mg during pregnancy. A single egg provides an astonishing level of more than 145 mg of it. 


You do not have to rely on women’s health supplements for iron. Go to the market and buy some broccoli. Suppose you are struggling to fixate a proper pregnancy diet. In that case, broccoli alone has nutrients and minerals that help in the baby’s development.

Lean Meat

Adding lean red meats to your diet will help reduce risks of anemia and covers your body’s iron needs. Apart from iron, proteins, choline, and other B vitamins present in beef and turkey help reduce risks of low birth weights


Berries are a healthy source of hydrating snacks. They add healthy carbohydrates, vitamin C, fibers, and other antioxidants to your body (9). So, keep your baby berry happy with this fruit.


Avocados contain healthy fats and fibers. So, start buying this fruit from now on. They help reduce specific risks of heart diseases and regulates blood sugar levels. This results in lesser pregnancy complications (10)

Fish Oils

Herbal supplements for women’s health containing fish oils are safe to have during pregnancy. Fish oils are high in omega-3 amino acids, vitamin D, DHA, and EPA that help develop healthy eyes and gray matter in the fetus (11).

Fortified Ready-to-eat Cereals 

Your schools days are back. Cereals might add a bit of weight, but they are super good for your baby. (12). They contain folic acid that helps in the formation of the neural tube. It also helps prevent significant spine and brain congenital disabilities.

Wrapping Up 

This extensive list of the best foods for pregnant women will help you fix a healthy and nutritious diet before and after giving birth. However, along with these foods and supplements, ample rest and proper hydration are also important.