What Foods Should You Eat more of during Pregnancy?

During pregnancy, it is important that you focus on a varied, nutrient-dense diet to support your baby's growth and your health.

You don't need to "eat for two." Instead, aim for about 300 extra calories daily in the second and third trimesters from wholesome sources.

Prioritize foods rich in folate, iron, calcium, protein, omega-3s, and fiber, as recommended by experts like ACOG, Mayo Clinic, NHS, and Johns Hopkins Medicine.

Key food groups and examples to eat more of:

1. Lean Proteins

a. beans

b. lentils

c. eggs

d. poultry

e. lean meat

Boost iron and protein for blood production and tissue growth.

Related: Low Iron in Pregnancy

2. Leafy Greens

a. spinach

b. kale

c. broccoli

High in folate (to prevent birth defects), iron, fiber, and calcium. Aim for several servings daily.

Related: Foods to Avoid during Pregnancy

3. Fatty Fish

a. salmon

b. low-mercury options

Rich in omega-3 DHA for baby's brain and eye development (8-12 oz/week).

Related: Can I eat fish when pregnant?

4. Fruits

a. berries

b. citrus

c. avocados

d. bananas

Provide vitamin C (for iron absorption and immunity), potassium, antioxidants, and healthy fats.

5. Dairy or Fortified Alternatives

a. low-fat yogurt

b. milk

c. cheese

Excellent for calcium and protein to build baby's bones; choose pasteurized.

6. Whole Grains

a. oatmeal

b. brown rice

c. fortified cereals

Supply energy, fiber (for constipation relief), and B vitamins.

Pregnancy Nutrition

While there is a lot of general information online, I recommend you visit a prenatal nutrition dietician who can create a customized plan for you.