I know what you’re thinking. I’m pregnant, but I just don’t know how to eat. Should I even change how I eat? What in the world is good for the baby and for me?
While your personal diet is information, I’m not privy to—and I’m also not here to scold you if you’re diet isn’t that great—it’s necessary that at least some change in your eating is needed now that you have a baby in tow. After all, I want to ensure that what you’re consuming is fit for you while your body is going through the mammoth task of forming your child—and I want to help you understand, in turn, how that change in diet can positively affect the growth of your baby.
Since “nutritional requirements during pregnancy differ considerably from those of non-pregnant women … a personalized approach to nutritional advice is recommended” (Jouanne 2021). But, in the meantime, I hope this post provides you with inspiration for how to boost the nutrition in your diet in a way that benefits both the baby and you. Since there are many important nutrients to discuss, I can’t discuss all of them at once. I also won’t be giving an exhaustive list, but I will mention the most readily available foods in the Western world. For this post I’ll be discussing three important nutrient groups to eat during pregnancy.
What this post will not do is go into much detail about what not to eat (I think we all know about alcohol at this point). I also won’t go into detail about how much to eat (as in, how many calories per day) and how much to exercise (or even if you should when you’re far enough along). I also won’t be discussing prenatal vitamins and supplements as much as I’ll be talking about what nutrients you can get from foods themselves. While these other topics are important and may be covered in other posts, for now we’re just focusing on the good food.
Of course, it’s also important not to OD on even the good things, because too much of a good thing can easily turn into a bad thing. Also, it’s important to note that some of these foods may be no-go’s for you depending on allergies or specific pre-existing diets that you aren’t willing to change (keto, vegan, etc.). I’ll be formatting this post by making each section on nutrients and foods that contain such nutrients that are good to eat during pregnancy.
Pregnancy Nutrient Group 1: Beta-Carotene/Vitamin A
Vitamin A is a very important vitamin. It “plays an essential role in maintaining vision, body growth, immune function, and reproductive health” (Arnarson 2024). It’s important to know that preformed vitamin A and carotenoids (like beta-carotene) convert to retinol in your body, and that “your body can produce vitamin A from carotenoids found in plants” (Arnarson 2024). “Vitamin A is a crucial micronutrient for pregnant women and their fetuses,” as well as during breastfeeding, so it’s important to consume foods containing vitamin A to ensure that your baby forms properly (Maia 2019). So what types of foods contain vitamin A?
For starters, orange and green things (Arnarson 2024). Think sweet potatoes, carrots, butternut squash, or those orangish-yellow beets I sometimes find at Whole Foods. This also includes dark greens like the tops of beets (two for one), turnip tops, kale, collard greens, spinach, and swiss chard.
I know, these foods may not sound the most appealing, especially if you’re the type that doesn’t like greens. I think even veggie lovers will not immediately understand what to do with a turnip top. For ideas, take some time perusing cookbooks or recipes online (like
Pinterest). The good news is that there are also fruits that contain vitamin A and most of them happen to be on the orange-yellow spectrum, such as mangos, cantaloupe, watermelon, guava, papaya, passion fruits, nectarines, tangerines, apricots, and grapefruits.
For animal sources of this vitamin, you can eat certain types of fish, such as salmon, anchovies, or sardines (Bjarnadottir 2025). You can also consume cheeses like goat cheese, as well as eggs, which are a great source of nutrients other than vitamin A.
So fortunately, vitamin A can be found across a wide range of foods and is widely available in the Western world. Here’s a bulleted list of all foods discussed in this section:
Non-Animal
Veggies:
· Kale
· Carrots
· Beets
· Beet tops
· Turnip tops
· Collard greens
· Spinach
· Swiss chard
· Butternut squash
· Sweet potatoes
Fruit:
· Mangos
· Cantaloupe
· Watermelon
· Guava
· Papaya
· Passion fruits
· Nectarines
· Tangerines
· Apricots
· Grapefruits
Animal
· Salmon
· Anchovies
· Sardines
· Goat cheese
· Eggs
Onto the next nutrient!
Pregnancy Nutrient Group 2: Folate/Vitamin B9
You may see “folate” and “folic acid” used interchangeably, but there is a difference. Folate is naturally occurring “and refers to all forms of vitamin B9, including folic acid,” whereas folic acid “is a synthetic form of B9 found in supplements and fortified foods” (Jouanne 2021).
Any search into folic acid for pregnancy will likely yield studies about folic acid and its correlation to NTD (neural-tube defect). It was first discovered in 1965 that this correlation existed (Schrott 2018). NTDs “result from the failure of neural tube-closing in early embryonic development, which leads to neural tissue damage” (Schrott 2018). Since then, studies have reaffirmed such beliefs, and medical professionals have advised that childbearing-age women or women already pregnant should incorporate more folic acid into their diet. Such medical advice has fortunately “proven to be successful at decreasing the incidence of NTDs globally” (Schrott 2018). In short, folates are very good to consume during pregnancy to encourage proper neural development.
So, what foods contain folates? The first thing that comes to mind for me are citrus fruits, a tip I learned years ago. This still holds true, as citrus fruits contain not only high amounts of Vitamin C (which is good for a strong immune system) but high amounts of folate (Bourgeois 2024). Along with citrus fruits, you can eat papayas and bananas.
As with vitamin A, another great source of folates are dark, leafy greens. I know, I know. Veggies again. But really, your mom forced you to eat them for a reason. Asparagus and broccoli are heavy hitters, with spinach, kale, and arugula following up (Ajmera 2024). Oh yeah, and Brussels sprouts. Your favorite, right?
Legumes are another great option. A cup of lentils contains a whopping 90% of the daily value (for non-pregnant people) (Bourgeois 2024). Legumes also include beans (especially kidney beans) and peas.
Nuts are also good, with walnuts and peanuts being great options to throw on salads or just snack on (Bourgeois 2024).
Liver, particularly beef and poultry liver, also contains high amounts of folate, though these foods should not be eaten in large amounts since they contain a lot of cholesterol. Here’s a list again:
Non-Animal
Fruits:
· Citrus
· Papayas
· Bananas
Veggies:
· Asparagus
· Broccoli
· Spinach
· Kale
· Arugula
· Brussels sprouts
Legumes:
· Lentils
· Kidney beans
· Peas
Nuts:
· Walnuts
· Peanuts
Animal
· Liver
Now onto the last nutrient of this post.
Pregnancy Nutrient Group 3: Iron
Iron, an essential metal, “plays an important role in the production of hemoglobin and for the transport of oxygen; therefore, in the face of increased blood mass, fetal growth, and the development of appendages, including the placenta, the iron requirements of pregnant women are markedly increased” (Sheikh 2023).
There are two types of iron, one being found in animal sources (heme) and one found in plant sources (non-heme) (52 Foods High in Iron 2023). Heme iron can be found in many animals; this list includes foods like chicken, lamb, turkey, pork, shrimp, tuna, and sardines.
Non-heme sources include legumes, dark leafy greens (are you sensing a theme?), broccoli, Brussels sprouts, seeds, nuts, figs, dates, and raisins (52 Foods High in Iron 2023).
And here’s the final list:
Non-Animal (Non-Heme)
Veggies:
· Anything dark and leafy
· Brussels sprouts
· Broccoli
Fruit:
· Dates
· Raisins
· Figs
Other:
· Seeds
· Nuts
Animal (Heme)
· Chicken
· Lamb
· Pork
· Shrimp
· Tuna
· Sardines
· Turkey
Conclusion
While reading off all these foods may feel overwhelming, allow this to be an opportunity to expand your horizons in terms of meals to cook. Certain ingredients you may not be familiar with, and this uncertainty can foster creativity rather than fear. But don’t drive yourself mad with worry about not eating all these good foods. Gradually incorporate the foods listed here, and don’t be afraid to keep coming back to the foods you like on this list to fill in the gap of not eating others you can’t stand (I understand not everyone loves sardines as much as me). As you can see, the theme was consistent across all three nutrient groups and closely mirrors the Mediterranean diet, so you can start by shifting your household meal planning to adopt a Mediterranean focus.
As discussed, these three nutrient groups are good to eat during pregnancy: Beta-Carotene/Vitamin A, Folate/Vitamin B9, and Iron.
So, take from this list, meal prep, and enjoy, knowing that you’re eating for two. Who knows, maybe a future post will include recipe ideas to match this list.
About the Author, Krista Ruffo
Krista Ruffo is a Volunteer Blogger with South Project. She recently graduated from the University of Central Florida with a bachelor’s degree in English and a Certificate in Editing and Publishing. A passionate writer and reader, Krista aspires to work in children’s book publishing in the future. In her free time, she enjoys writing poems, taking photos, and gardening. Krista lives in Orlando, FL, with her four beloved cats.
Works Cited
52 Foods High in Iron. Cleveland Clinic, 14 Mar. 2023, health.clevelandclinic.org/how-to-add-more-iron-to-your-diet.
Arnarson, Atli. “20 Foods That Are High in Vitamin A.” Healthline, 1 Apr. 2024, www.healthline.com/nutrition/foods-high-in-vitamin-a.
Ajmera, Rachael. “15 Healthy Foods That Are High in Folate (Folic Acid).” Healthline, 18 Mar. 2024, www.healthline.com/nutrition/foods-high-in-folate-folic-acid.
Bastos Maia, Sabina, et al. “Vitamin A and Pregnancy: A Narrative Review.” Nutrients, vol. 11, no. 3, 22 Mar. 2019, p. 681, www.ncbi.nlm.nih.gov/pmc/articles/PMC6470929/, https://doi.org/10.3390/nu11030681.
Bourgeois, Chelsea Rae. “What Foods Are High in Folate (Folic Acid)?” Health, 9 Dec. 2024, www.health.com/foods-high-in-folate-8403882
Bjarnadottir, Adda. “13 Foods to Eat When You’re Pregnant.” Healthline, 9 Apr. 2025, www.healthline.com/nutrition/13-foods-to-eat-when-pregnant.
Jouanne, Marie, et al. “Nutrient Requirements during Pregnancy and Lactation.” Nutrients, vol. 13, no. 2, 21 Feb. 2021, p. 1. MDPI, www.mdpi.com/2072-6643/13/2/692, https://doi.org/10.3390/nu13020692.
Maia, Sabina, et al. “Vitamin A and Pregnancy: A Narrative Review.” Nutrients, vol. 11, no. 3, 22 Mar. 2019, p. 1. MDPI, www.ncbi.nlm.nih.gov/pmc/articles/PMC6470929/, https://doi.org/10.3390/nu11030681.
Schrott, Rose, and Susan Murphy. “Folic Acid throughout Pregnancy: Too Much?” The American Journal of Clinical Nutrition, vol. 107, no. 4, 1 Apr. 2018, pp. 497–498. Relx, ajcn.nutrition.org/article/S0002-9165(22)02843-X/fulltext, https://doi.org/10.1093/ajcn/nqy055.
“About the Author, Krista Ruffo
Krista Ruffo is a Volunteer Blogger with South Project. She’s a UCF grad with a bachelor’s degree in English and a Certificate in Editing and Publishing. A passionate writer and reader, Krista aspires to work in children’s book publishing in the future. In her free time, she enjoys writing poems, taking photos, and gardening. Krista lives in Orlando, FL, with her four beloved cats.”