02/05/2026
✨ The Best Foods to Eat While Pregnant ✨
Every pregnancy is unique—there’s no one-size-fits-all diet 🤍 But focusing on whole, nutrient-dense foods can help support both mom and baby throughout pregnancy. Prenatal vitamins are important, but they can’t do all the work! Here’s a simple guide to some of the best foods to eat while pregnant.
🥬 Leafy Greens
Loaded with folate (vitamin B9), leafy greens support early fetal development and help reduce the risk of neural tube defects.
Try adding: spinach, kale, cabbage, turnips, and Brussels sprouts.
🍗 Lean Protein
Protein supports your baby’s muscle and tissue growth—aim for about 70 grams per day.
Great options include: eggs, chicken, red meat, cooked low-mercury seafood, quinoa, edamame, nuts, seeds, legumes, and oatmeal.
🌱 Legumes
Lentils, beans, peas, chickpeas, peanuts, and soybeans are packed with fiber, iron, calcium, protein, and folate. Just one cup can provide 65–90% of daily folate needs!
🥛 Dairy (or Fortified Alternatives)
Calcium is essential for your baby’s growing bones—pregnant women need about 1,000 mg per day.
Choose Greek yogurt, pasteurized milk or cheese, kefir, or calcium-fortified plant-based options.
🥑 Healthy Fats
Healthy fats support brain and eye development, especially in the third trimester.
Focus on foods like avocado, olive oil, flaxseed, trout, and even a little dark chocolate 🍫
💡 Remember: You don’t need to eat double—just smarter. About 100 extra calories in the first trimester and 300 extra calories in the second and third trimesters is plenty when those calories come from nourishing foods.
🤍 At Eggceptional Fertility, we’re here to support healthy pregnancies and growing families every step of the way.
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