Pregnancy Series: Dietitian’s top foods for pregnancy

Have you ever just wanted someone to point out the things you should be doing instead of telling you what you can’t eat? It can feel so limiting to not know what is best, what you need to avoid, and all the other food related things that pop up during pregnancy. We got our Registered Dietitian to fill us in on what foods she would recommend to those currently pregnant.


Disclaimer: there is no one-size fits all when it comes to nutrition, especially during pregnancy. Consult with a professional for guidance specific to you. This is not an inclusive list, as there are plenty of other great foods for pregnancy.




  1. Asparagus

They contain a significant amount of folate compared to other vegetables. Although best fresh, the canned or frozen varieties work when out of season.


  1. Pasture-Raised Chicken Eggs

Eggs are one of the only dietary sources of choline. Choline is left out of the majority of prenatal vitamins.


  1. Kale

A nutrient powerhouse! Pair with olive oil, nuts, or avocados for better nutrient absorption. Leafy greens also contain iron, a key nutrient during pregnancy.


  1. Strawberries

Berry nutritious! They contain folate, vitamin c, fiber, and paired with high iron foods can help with absorption.


  1. Walnuts

1 ounce of walnuts contains 4 grams of protein, magnesium, zinc, phosphorus, and manganese, and even a little bit of folate and choline. They are great additions to your trail mix!


  1. Chia seeds

Rich in fiber, iron, calcium, potassium, and magnesium these tiny seeds can be sprinkled into yogurt, salads, smoothies, or made into pudding. Easy and powerful!


  1. Salmon

Good for you protein packed with DHA. Fatty fish provide optimal nutrition to you and your growing baby, no need to avoid them.


  1. Lentils

One of the best plant protein sources is lentils. They also contain our favorite nutrients iron and folate. Research shows lentils may significantly lower our chances of developing diabetes.


  1. Broccoli

Broccoli is often listed under good sources of vitamin C, K, and A. It also contains folate, magnesium, small amounts of choline, and calcium. Winner!


  1. Greek yogurt

Yogurt contains iodine, calcium, vitamin k2, protein, probiotics, and other vitamins. Greek yogurt contains a bit more protein and is sometimes easier to tolerate. 


The most important piece of advice, eat foods from each food group every day. Be aware that your prenatal vitamin is for  “supplementing” a healthy diet. Most prenatal vitamins do not provide all the nutrients necessary to fully support a healthy pregnancy, but they can provide a boost of necessary nutrients.