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There are so many foods on the ‘do not eat’ list, but what about what you can eat?

Being pregnant can be hard on the body. It can be even harder with morning sickness, food aversions, and lists of what not to eat. The best foods to eat while pregnant may mimic the best foods to eat overall, but there are good reasons to consume healthily when you’re growing a tiny human.

It’s also hard to kick certain cravings like chocolate cake or hot wings, but eating healthy food during pregnancy benefits both you and baby in ways you’ll thank yourself for during pregnancy and after you’ve given birth.


Every health food buff raves about how spinach should be added to everyone’s diet. Whether the person is looking to gain or lose weight or just help their overall health, spinach is one leafy green vegetable to should be in everyone’s rotation.

Spinach is especially good during pregnancy because it is highly rich in folate, a B-family mineral that helps promote development, and helps prevent spinal and brain defects. The more you eat, the better it will be, but aiming for around 4 cups of spinach daily will help you get what you need.

Dairy products

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The nutritional value of dairy products has been up for debate in recent years, but there’s one thing they are rich in and that’s calcium. Calcium helps aid in the healthy production of your baby’s bones and teeth and keeps you strong throughout your pregnancy.

You should try to get at least 1000 milligrams of calcium per day, so whether you want to drink three glasses of milk or eat some yogurt. However you consume it doesn’t matter as long as you’re getting the calcium that you need throughout the whole nine months.

Sweet potatoes

Besides being delicious and oh-so-versatile (sweet potato fries, anyone?), sweet potatoes are one of the best foods you can eat during your pregnancy. Because they are high in Vitamin A, they help with the growth of your baby. They also have Vitamin B6, which could help beat morning sickness.

“You can mash them, bake them, or make french fries with them. The options are endless. “

You can make them in so many different ways, too, which might help with cravings for things that are less than ideal during pregnancy.


The avocado has been hailed as a superfood and for good reason. They are very high in folate, potassium, Vitamin C and B6. All these vitamins and minerals will help with the development of your baby’s tissues and their brain throughout your pregnancy.

If you eat avocado in the morning, it could also help ease the symptoms of morning sickness naturally, which every pregnant woman can appreciate. You can use it as a substitute for other spreads or eat in a salad. Since they are high in fat, they’re also filling so you can get through your day without feeling hungry all the time.


The berry family has a wide variety of flavors to choose from, all of which will help benefit you and your baby during pregnancy. Berries have high values of antioxidants which help keep your system running smoothly, Vitamin C which is essential to immune function and healthy carbs and fiber.

Eating berries during pregnancy will help your body absorb iron, an essential mineral, and will also aid in the development of your baby’s skin and immune system. Eating berries will help your baby both in the womb and as they grow up.

Lean meat

If you’re a meat-eater, the best option would be lean meats. Lean meats have high amounts of iron which will help you transport oxygen throughout your body and to your baby while the little one is growing. You also need almost double the amount of iron as a woman who isn’t pregnant, and lean meats will help you keep those numbers up.

Iron deficiency is no joke when you’re not pregnant, but especially when you are because it can lead to postpartum depression after birth, premature delivery, and low birth weight.


Carrots are a great food to eat while pregnant because they aid in the development of your baby’s eyes, organs, bones, and skin. This is because they are full of Vitamin A, B6, and C.

“They also have fiber to keep your stomach happy while pregnancy symptoms wreak havoc on your digestive system.”

The Vitamin A in carrots is made from the naturally occurring beta-carotene, so it’s better for your body than the Vitamin A found in certain supplements. You can roast them with some lean meat or just eat them as a snack with a yogurt dip.


Unless you have a nut allergy, you probably already know what a great snack they are. They are even better when you’re pregnant because they are packed with important minerals your body needs to keep both you and your baby healthy.

With copper, manganese, selenium, potassium, and Vitamin E, nuts are a surefire way to get a bunch of vitamins and minerals all in one sitting. You can eat them on their own or throw them into other meals like stir fry, pasta, and even salads.

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