Best Pregnancy Foods


Published : 10/03/2024

Last updated: 26/06/2024

Some foods are extra special for new mothers containing some of the most essential nutrients. Added with the fact that they are easy to incorporate and real good boosters for a new mothers health, while being incredible contributors of baby’s growth and development.

Here is a list of some of these incredible superfoods..


A nutrient powerhouse, rich with some of the most essential minerals and vitamins.

Super Foods for Pregnant or Breastfeeding Mothers_Salmon


Why Doctors Refer Salmon:

A rich source of Omega-3 which suppresses prenatal depression and chances of heart disease. Some studies have observed that Omega-3 intake can reduce the chances of preterm birth (Baby’s born before 37 weeks).

A variety of essential nutrients are introduced in a single serving, that helps combat the increased requirements of nutrients during pregnancy.

Serving Size:

1-2 serving (about 340 gm) per week.

Safe Consumption of Fishes:

Bake, broil or grill salmon to preserve omega-3 levels and avoid frying.

Please note that certain fish species can have mercury content and consuming high volumes of fish can lead to mercury poisoning, therefore it is recommended to be extra cautious while consuming fish, and if you have any special fish craving do follow serving sizes as prescribed by your nutritionist or doctor.


An affordable and versatile source of essential nutrients, and a valuable addition to a new mothers diet.

Super Foods for Pregnant or Breastfeeding Mothers_eggs


Why Doctors Recommend Eggs:

  • Pregnant mothers often fall short of required intakes of choline, iron and protein. Eggs address these gaps in nutrition effectively.
  • The nutrients in eggs are bioavailable (easily absorbed and utilized in the body).

Serving Size:

1-2 Servings everyday day. Please note, mothers with specific health conditions may need to adjust intake of eggs based on doctor’s recommendation. 


Cook thoroughly and avoid undercooked eggs. Whites and yolks must be solidified to eliminate the risk of foodborne illness from bacteria such as Salmonella. 


Milk is a great source of essential nutrients and a valuable addition to a mothers diet.

Super Foods for Pregnant or Breastfeeding Mothers_MILK



Doctors Favorite:

Published in the AJCN, a study found that higher calcium intakes by pregnant mothers had a lower risk of preeclampsia (unhealthy amount of protein with urine and swelling of legs, feet and hands).


Milk provides a convenient amount of calcium and vitamin D and other nutrients, mentioned above, that address dietary gaps.


Serving Size:

About 1 cup of milk each day.


  • Cow’s Milk: Offered with various fat content options (whole, low-fat, skim). However, contains natural lactose, a type of sugar that some people are intolerant to.
  • Plant-Based Milk Alternatives: Soy milk, almond milk or oat milk are good alternatives for mothers on a vegan diet and for mothers who are lactose intolerant. 


A readily available and affordable fresh fruit that offers a variety of nutrients.

Super Foods for Pregnant or Breastfeeding Mothers_Banana

Importance of Banana:

Why Doctors Recommend Banana:

A study observed that higher calcium intakes by pregnant mothers had a lower risk of preeclampsia [4].

  • Offers a good balance of essential nutrients, including potassium, fiber and vitamin B6.

  • Natural sugars in bananas provide a convenient source of energy to combat fatigue (common during pregnancy).

Serving Size:

Single medium sized banana (approximately 100 gm).


The leafy green is a nutritional powerhouse.

Super Foods for Pregnant or Breastfeeding Mothers_Spinach

Importance of Spinach:

Recommended by Doctors:

Packs a punch of important nutrients, particularly folate and iron, addressing any nutrient gap during pregnancy.


Serving Size:

30 gm of raw spinach is a healthy serving for mothers . 


The tiny black and white seeds that are becoming increasingly popular for their health benefits. 


Pregnant and breastfeeding mothers have also joined the trend as these contain some essential nutrients in a single serving.

Importance of Chia:

Recommended by Doctors:

The Omega-3 fatty acids are incredible contributors to fetal brain development, and helps in digestion and can reduce gastric/acidity problem in mother. Other benefits for this incredible speck is under research as experts think it can have even more benefits.


Serving Size:

1-2 tablespoons per day, roughly (15-30 gm) of chia seeds mixed with water. 

All foods mentioned above are some of the best sources of essential nutrients, necessary for pregnant or breastfeeding mothers. However intake amount of these foods could vary between individuals, due to a lot of limitations, such as intake of medications and health factors. Therefore, do introduce these foods gradually, if required consult with a doctor for the right mix in your diet.

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