Pregnancy often brings cravings. You might suddenly like anchovies, or you can't get enough pickles and ice cream. These changes are completely normal, but it's important to make sure you're still getting the right nutrients to support your baby's growth.
"The best diet during pregnancy includes plenty of fruits and vegetables, sufficient proteins, healthy fats and whole grains," said Jillian Reece, MS, RDN, registered dietitian at Tufts Medicine Weight + Wellness – Stoneham. "The good news is that many nutritious foods are also simple, affordable and easy to enjoy."
Here are 10 foods that can help support a healthy pregnancy, for both you and your baby.
- Oranges
Oranges contain vitamin A and are rich in vitamin C, which help support your immune system and improve iron absorption.
Also try: carrots and sweet potatoes. - Eggs
Eggs are a great source of B vitamins, vitamin D and choline, essential nutrients that supports your baby's brain development. - Beans and Legumes
Beans, lentils and chickpeas are packed with plant-based protein and fiber. They also provide iron, folate and calcium, all key nutrients during pregnancy. Iron is essential during pregnancy because it helps carry oxygen to your baby. - Greek yogurt
Greek yogurt contains calcium, vitamin D and protein to help build strong bones for your baby while supporting your own health. It also contains iodine, which helps with baby's brain development and mom's thyroid function. - Avocado
Avocados are full of healthy fats, fiber and contain more potassium than a banana. These nutrients support your baby's growth and may help with muscle function. - Peanut butter (or almond butter)
Nut butters provide B vitamins that support your baby's nervous system and overall development.
Good to know: Unless you have a nut allergy, peanut butter is safe to eat during pregnancy. - Spinach
Spinach is loaded with nutrients like iron, folate, calcium and vitamin K—all essential for a healthy pregnancy.
Also try: kale, brussels sprouts and broccoli. - Salmon
Salmon is rich in protein, vitamin D, choline and omega-3 fatty acids. These all play a key role in your baby's brain and nervous system development. - Brown rice and whole grains
Whole grains like brown rice, quinoa, farro and barley provide steady energy, fiber, B vitamins and magnesium. Include a serving as part of a balanced meal to keep you feeling full and energized. - Tofu
Tofu is a plant-based protein that also contains calcium, supporting your baby's bone and muscle development.
Other options: Chicken, turkey and other lean proteins.
What should you eat during pregnancy?
A healthy pregnancy diet includes:
- Fruits and vegetables
- Lean proteins (such as eggs, beans, fish, poultry, tofu, lean meats)
- Healthy fats (such as avocado, nuts, seeds, olive oil)
- Whole grains (such as brown rice, quinoa, whole wheat, oatmeal)
- Calcium-rich foods (such as yogurt, dairy, fortified options, leafy greens)
Frequently Asked Questions
What nutrients are most important during pregnancy?
Key nutrients include folate, iodine, iron, vitamin C, calcium, choline, vitamin D, omega-3 fatty acids and protein. These support your baby's brain, bones and overall development.
Is it safe to eat peanut butter while pregnant?
Yes. If you don't have a nut allergy, peanut butter is safe and provides important nutrients like healthy fats and B vitamins.
Is it safe to drink diet soda during pregnancy?
Diet soda is generally considered safe in moderation during pregnancy, but it's best to keep intake limited. Most diet sodas contain artificial sweeteners such as aspartame or sucralose, which are approved for use during pregnancy, as well as caffeine in some varieties. Pregnant individuals are typically advised to keep total caffeine intake below 200 mg per day, so it's important to account for caffeine from coffee, tea, energy drinks, and soda combined. While an occasional diet soda is unlikely to cause harm, water, milk, sparkling water or naturally flavored seltzers are better choices for hydration and overall nutrition. If you notice that carbonated or sweet beverages worsen nausea, heartburn or bloating, reducing intake may help you feel more comfortable.
How can I eat healthy if I have pregnancy cravings?
Try to balance cravings with nutrient-rich foods. It's okay to enjoy treats—just aim to include healthy options throughout your day.
Can I get every nutrient I need during pregnancy from food alone?
A well-planned diet serves as a great nutrition foundation, though a daily prenatal vitamin (among others) is recommended to help consistently meet mom and baby's needs.
Is the BRAT diet safe during pregnancy, and can it help with morning sickness?
The BRAT diet—bananas, rice, applesauce and toast—can be a helpful short-term strategy for managing pregnancy-related nausea because these foods are bland, easy to digest and gentle on the stomach. Many people find that eating small amounts of dry toast or plain rice first thing in the morning helps settle nausea. However, the BRAT diet is low in protein, healthy fats and several key nutrients needed during pregnancy, so it shouldn't be followed exclusively long-term.
Try pairing bland carbohydrates with protein-rich snacks like yogurt, cheese, nuts, or eggs when tolerated, and stay hydrated with small, frequent sips of fluids. If nausea is severe, persistent or preventing you from eating and drinking adequately, speak with your doctor or a registered dietitian for personalized support.
What is the best diet for healthy postpartum weight loss?
The best postpartum diet focuses on balanced, nutrient-rich foods like lean proteins, whole grains, fruits, vegetables and healthy fats. Gradual weight loss is recommended after pregnancy, especially if breastfeeding. Staying hydrated and limiting processed foods and added sugars can also support healthy postpartum weight loss.
Expert care close to home
Tufts Medicine provides comprehensive pregnancy and nutrition care across Massachusetts, including at Tufts Medical Center, MelroseWakefield Hospital and Lowell General Hospital.
If you have questions about your diet during pregnancy, talk with your doctor or connect with a registered dietitian.
Ready to build a healthy nutrition plan for you and your baby? Connect with our expert maternity care team today.
