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There’s so much to learn during pregnancy. From choosing the right prenatal vitamin to navigating day care waitlists tobattling morning sicknessand beyond, the list can be overwhelming. Another thing you’ll notice when pregnant? All the chatter about whatnotto eat. That can be discouraging. Having a list of healthy foods that are recommended for pregnancy can help make meal and snack decisions easier.
21 Quick & Easy Dinners for Healthy Pregnancy
We tappedAmy Gorin, M.S., RDN, an inclusive plant-based dietitian based in Stamford, Connecticut, for her suggestions. Here are her top nine foods pregnant people should eat every day.
Prune Juice
Drinking prune juice daily can help expectant mothers be regular with digestion and help preventconstipation, says Gorin. Constipation is a common pregnancy issue, sinceincreased progesteronemay make digestion sluggish, even as early as the first trimester. Luckily, each cup of 100%prune juiceprovides 2.5 grams of fiber, which can help keep you regular. In addition to prune juice, feel free to add more prunes (aka dried plums) into your diet tohelp you poop easier.
Eggs
Eggs are one of the top foods recommended for pregnant people. It’s not only because they’re a good source of high-quality protein, but also because eggs are one of the few foods rich in choline, a nutrient that helps support lifelong brain health.Up to 95%of pregnant people consume less choline than is considered adequate (450 milligrams per day), and prenatal vitamins often do not contain any of this nutrient.
“Higher choline intake during pregnancy can have lasting beneficial effects on brain health and development for babies into their school-age years,” Gorin says. She also points out that theAmerican Heart Associationsays that one egg per day can be part of a healthy diet. Just remember to fully cook your eggs, since undercooked foods are best avoided during pregnancy.
TryCreamy Scrambled Eggs with Chivesor have a slice ofSummer Skillet Vegetable & Egg Scramblefor your next breakfast.
Mango
Spinach
Fatty Fish
Fatty fish—salmon, sardines, anchovies—is a great addition to a pregnant person’s diet. These fish provide beneficial omega-3 fatty acids to developing babies. “You can safely eat up to 12 ounces a week of lower-mercury fish, such as salmon, sardines and anchovies,” says Gorin. Need ideas? TrySalmon with Roasted Tomatoes and Shallots,Lemon-Garlic Sardine FettuccineandGarlic-Anchovy Pasta with Broccolini.
Hummus
Pregnancy really brings on the snacky feelings. “When you’re pregnant, it’s important to have nutritious snacks within reach that will help keep you satiated. Hummus provides both protein and fiber to help keep you fuller for longer,” Gorin says. Pair the chickpea-packed dip with sliced veggies, use as a topper on a salad in lieu of dressing or spread on a sandwich. You can pick up a container of hummus at the grocery store or quickly whip some up using a food processor, like in thisAvocado Hummus.Hummuscan even dress up a main dish like inHummus-Crusted Chicken.
Lentils
Edamame
Oatmeal
Oatmeal is an excellent source of manganese. A1/2-cup serving of cooked oatsoffers 35% of what pregnant people need per day. Beyond pregnancy, oats are a popular ingredient inlactation cookies, which are made with ingredients that may have properties thatpromote the production of breast milk. There are so many ways to enjoy oatmeal, includingFig & Ricotta Oatmeal,Chocolate Banana OatmealandApple-Cinnamon Oatmeal.
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