6 Foods that Shouldn't Be Lacking in the Diet of Pregnant Women

What you eat will affect your health and the health of your baby now and in the future. What should the diet of pregnant women include?
6 Foods that Shouldn't Be Lacking in the Diet of Pregnant Women

Last update: 21 March, 2022

What you choose to eat when you’re pregnant will affect your health and the health of your baby both now and in the future. Pregnancy is a great time to improve your diet, so you can add some of these prenatal foods to your meals. Because the diet of pregnant women is important for them and for their babies.

Do you know what the best foods for you are? Is it important to eat fish or will it be dangerous because it contains mercury? Do you need to eat meat? And what about eggs? Do they have too much cholesterol?

Foods in the diet of a pregnant woman

Include the following foods in your dietary routines to avoid deficits.


Oatmeal is a whole grain with a high fiber content. It’s known for being an exceptional source of energy and for being rich in vitamin B1, magnesium, protein, and phosphorus.

Try it as a breakfast cereal with milk or use it ground in cookies, whole grain cupcakes, and scones. Oatmeal is the main ingredient in granola, which goes very well with plain yogurt.

A bowl of dry oats.

Eating whole grains during pregnancy is important because they contain a lot of fiber and nutrients, including vitamin E, which protects the body’s cells.

In addition to oatmeal, you can include brown rice, bread, and tortillas made with whole-grain flours, quinoa, and even popcorn. The latter are better without butter or oil, and try not to add salt.


These leafy greens are well known for being rich in iron. Also, they’re a great non-dairy source of calcium and vitamin D, two essential elements for a baby’s developing bones. Fresh spinach is delicious in salads, and frozen spinach can be added to your cooked dishes, such as noodles.

It’s a great source of folic acid, a vitamin that’s essential for pregnancy and that helps protect the baby against birth defects, according to a study published in Annales D’endocrinologie. Folic acid also contributes to the formation of new tissues in both the mother and the baby, thus improving the healing and repair of the skin. This is without a doubt a food that shouldn’t be lacking in the diet of pregnant women.


In addition to containing more than 12 vitamins and minerals, eggs are high in protein, which is essential for your pregnancy. The cells in your baby’s body, which are now growing and multiplying, are made of protein.

A plate of eggs and bacon.

In addition, the body itself needs protein for the growth and repair of organs that are also developing in your body, such as the placenta , uterus, and breasts.

Don’t they contain too much cholesterol? In reality, the consumption of saturated fat is much more harmful than the cholesterol naturally present in eggs.

Lean meats

Eating lean meat gives you iron, B vitamins, and protein. Iron is frequently lacking in the diet of pregnant women and its deficiency increases the risk of premature delivery. Remember that iron consumption is very important because it can determine the future of your baby.

When shopping for beef, choose lean cuts. Avoid, however, bologna and sausages unless you’re going to eat them cooked without oil. In addition to being less healthy, there’s a small risk that by consuming them you could transmit some harmful bacteria or parasites to the baby .


This may not be to everyone’s taste, but consuming fresh liver ensures that you get enough vitamins. When eaten during pregnancy, its vitamins can enhance fetal brain development and result in a smarter baby.

Try including livers in a simple stir fry. Don’t eat liver products such as sausages or pâté as they contain a lot of preservatives.


These colorful vegetables are rich in vitamins A and C, thus boosting your immunity, according to research published in Nutrients . Enjoy them as a crunchy snack or slice into them in stir fry dishes. Roast them or eat them on the grill with a little olive oil and garlic. These are very suitable to add to the diet of pregnant women .

Watch your diet during pregnancy

Taking care of your diet is essential during pregnancy. For this reason, we recommend that you include the foods mentioned above in your daily routines. This way, you’ll ensure an adequate supply of nutrients.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Carr AC., Maggini S., Vitamin C and immune function. Nutrients, 2017.
  • Clinica Mayo. Pregnancy week by week. Diciembre 2019.
  • Clinica Mayo. Anemia por deficiencia de hierro durante el embarazo: consejos de prevención. Octubre 2019.
  • Coletta J. M, Bell S. J, et al. Omega-3 fatty acids and pregnancy. Obstetrics and Gynecology. 2010. 3(4): 163-171.
  • Ellis E. Healthy weight during pregnancy. Agosto 2020. Academy of Nutrition and Dietetics.
  • Ministerio de Sanidad, Consumo y Bienestar Social. Recomendaciones de consumo de pescado por presencia de mercurio.
  • Valentin M., Mazeau PC., Zerah M., Ceccaldi PF., et al., Acid folic and pregnancy: a mandatory supplementation. Ann Endocrinol, 2018. 79 (2): 91-94.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.