6 Best Foods to Eat During Pregnancy for a Healthy Baby & Mom

1. Eggs – Protein & Brain-Boosting Choline

• High in protein for baby’s muscle and tissue growth.
• Rich in choline, which helps prevent birth defects and supports brain development.
• Provides essential vitamins (B12, D, and iron) for energy and red blood cell production.

• Scrambled, boiled, or in an omelet with veggies.
• Avoid raw or undercooked eggs (no runny yolks!).

2. Avocados – Healthy Fats & Folate

• Rich in folate, which is crucial for preventing neural tube defects.
• Loaded with healthy fats that support baby’s brain and nervous system.
• High in potassium, which may help reduce pregnancy leg cramps.

• Spread on whole-grain toast with lemon.
• Blend into smoothies or salads for an extra nutrient boost.

3. Salmon – Omega-3s for Baby’s Brain

• Rich in omega-3 DHA, essential for baby’s brain and eye development.
• A great source of lean protein and vitamin D.
• Low in mercury, making it a safer seafood option.

• Baked, grilled, or in a salad.
• Aim for 2 servings per week (avoid high-mercury fish like swordfish and shark).

4. Leafy Greens – Iron, Folate & Fiber Powerhouse

• Packed with folic acid, preventing birth defects.
• High in iron, helping prevent pregnancy anemia.
• Loaded with calcium and vitamin K, essential for baby’s bones.

• Spinach, kale, Swiss chard, and broccoli.
• Add to omelets, stir-fries, smoothies, or salads.

5. Sweet Potatoes – Vitamin A & Fiber

• Rich in beta-carotene, which converts to vitamin A for baby’s cell growth and immune system.
• High in fiber, helping with pregnancy constipation.

• Baked, mashed, or roasted.
• Make sweet potato fries with olive oil and sea salt!

6. Berries – Vitamin C & Antioxidants

• Rich in vitamin C, which boosts immunity and helps iron absorption.
• Low in sugar but naturally sweet!
• Packed with fiber, aiding digestion.

• Strawberries, blueberries, raspberries, and blackberries.
• Eat fresh, in yogurt, smoothies, or on oatmeal.

Final Thoughts: Eat Smart for a Healthy Pregnancy!

Content Reviewed by Dr V.

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Dr. Vaheh Shirvanian, a family medicine physician and father. With over 17 years of experience, he specializes in inpatient acute hospital care, outpatient family medicine, urgent care, emergency medicine, and hospice care. Dr. V is passionate about guiding new parents through the challenges and joys of parenthood, offering compassionate and expert support at every step.