What Are The Good Food For A Pregnant Woman

Enjoying balanced meals is one of the best ways for pregnant women to meet their nutritional needs. Here are 13 super nutritious foods to eat when you’re pregnant to help make sure you’re hitting those nutrient goals.

Pregnant women need to eat a variety of healthy foods to ensure that they are meeting their nutritional requirements. Check out these 13 super nutritious foods for pregnancy.

Pregnant women need more micronutrients than most people and should aim to meet the RDAs of vitamins A, C, E, K and folate in their diet. While these vitamins are found in foods throughout the day, a pregnancy nutritionist says it’s important to eat them at breakfast so they can be absorbed by a woman’s body before she begins to digest food.

When you’re pregnant, it’s especially important to eat the right foods—but that doesn’t mean you have to give up the foods you enjoy. Here are 13 super nutritious foods to eat when you’re pregnant to help make sure you’re hitting those nutrient goals.

When you’re pregnant, your baby’s nutritional needs are even higher than they would be when you’re not pregnant. Here are 13 super nutritious foods to eat when you’re pregnant simply to help meet those needs.

These foods are high in nutrients you need during pregnancy. Keep them on hand so you can eat them for snacks as well as meals.

(The foods are listed alphabetically.)

FoodMain nutrientsTips
Baked potato and sweet potatoVitamin C (sweet potatoes are high in vitamins A and C)Eat the skin and top with yogurt instead of sour cream and butter.
Bran cerealsFiberBran is one of the best sources of fiber.
Bran muffinFiber, B vitamins and folic acidBran is a better choice than a blueberry or other fruit muffin.
BroccoliVitamins A, C, and folic acidDip raw broccoli in a yogurt based dip as a snack.
CantaloupeVitamins A and CCut half a small melon into cubes and eat it as a snack.
Chicken and turkeyLow-fat protein and ironRemove the skin. Dark meat has more iron than light meat.
FishLow-fat proteinHave it broiled rather than fried. Learn how to choose fish wisely in food safety.
Fortified cooked cerealsIronFortified cooked cereals have more iron than oatmeal.
Fortified ready-to-eat cerealsFiber, iron, calcium and folateLook for a whole grain cereal. Some can be eaten dry as a snack.
Green and red peppersVitamins A, C, and folic acidAdd to pizza or eat raw as a snack.
Low-fat milk and yogurtCalcium and proteinMake your own smoothie by blending fruit, milk and yogurt.
Orange juiceVitamin CJust six ounces gives you a day’s requirement of Vitamin C.
PizzaCalcium, protein and vitaminsAdd a lot of veggies, skip the pepperoni and sausage, and get a whole-wheat crust.
PopcornFiberGo easy on the butter and salt.
Spinach and romaine lettuceVitamins A, C, and folic acidThese have more vitamins and minerals than iceberg lettuce.
TomatoesVitamins A and CEat raw or as tomato sauce on pizza or pasta.
Tomato-vegetable juiceVitamins A and CThe juice is high in sodium, so limit this to one serving a day.
Whole wheat breadFiber, B vitamins, and folic acidAny whole-grain bread with at least two grams of fiber is a good choice.

What Foods Should A Pregnant Woman Eat Daily?

Consume a wide variety of foods, including vegetables, fruits, whole grains, dairy products with no fat or low fat, and foods high in protein. Select foods and beverages that contain a lower total amount of added sugars, saturated fats, and sodium (salt). Reduce your consumption of refined grains and starches, which can be found in foods such as cookies, white bread, and certain snack foods.

7-Day Meal Plan For Pregnant Woman

Making healthy pregnancy meals can be difficult between morning sickness, wild cravings, and fatigue. But these nourishing, dietitian-approved pregnancy recipes are delicious and easy to prepare.

By Stephanie Clark, R.D. 

Updated on August 7, 2022

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Why Should You Use a Pregnancy Meal Plan?

pregnant woman eating peanut butter

According to the American Academy of Obstetricians and Gynecology (ACOG), you need an extra 340 calories a day in the second trimester, and slightly more in the third. If you are carrying twins, you’ll need an extra 600 calories. Triplets? You’ll need 900 more.

Since everyone’s body and activity levels differ, the U.S. Department of Agriculture (USDA) recommends using the MyPlate Plan to personalize your caloric needs. Always talk to a health care provider to determine the right calories and nutrients for you.

Having a pregnancy meal plan can help you get through the week. On average, the meals in this plans provide around 2,200 calories a day. Read on for single-serving recipes for breakfast, lunch, dinner, two snacks (one calcium-rich), and a treat.

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Breakfast 1: Classic Apple-Cinnamon Overnight Oats

DIY Microwave Oatmeal Packets

Remembering to prepare these oats before bed may not be easy, but you’ll love waking up to a pre-made breakfast.

Pour 1 cup of nonfat milk over 2/3 cup of rolled oats and stir in 1/4 teaspoon of cinnamon. Cover with plastic wrap and let sit in the fridge overnight. In the morning, add 2 tablespoons of chopped walnuts and a small chopped apple.

Nutrition Facts

  • Calories: 448.3
  • Protein: 19.6g
  • Carbohydrate: 65.3g
  • Dietary Fiber: 9.148g
  • Total Sugars: 24.2g
  • Total Fat: 13.8g
  • Saturated Fat: 1.84g
  • Cholesterol: 4.94mg
  • Total Omega-3 FA: 1.43g
  • Calcium: 560.1mg
  • Iron: 3.147mg
  • Sodium: 132.1mg
  • Vitamin D: 0mcg
  • Folate: 47.7mcg
  • Folic Acid: 0mcg

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Breakfast 2: Egg Wrap

Egg Wrap

Craving some Mexican food? This pregnancy recipe will satisfy your early-morning hunger!

Scramble one egg and one egg white in 2 teaspoons olive oil. Add 1 cup baby spinach and sauté until just wilted. Put the egg-spinach mixture on a 10-inch whole wheat tortilla, along with 1/4 cup reduced-fat shredded Mexican blend cheese and 1/4 cup salsa. Roll up and enjoy!

Nutrition Facts

  • Calories: 453.4
  • Protein: 26.2g
  • Carbohydrate: 44g
  • Dietary Fiber: 6.86g
  • Total Sugars: 0.941g
  • Total Fat: 21.2g
  • Saturated Fat: 5.989g
  • Cholesterol: 231.5mg
  • Total Omega-3 FA: 0.164g
  • Calcium: 353.8mg
  • Iron: 4.448mg
  • Sodium: 856.6mg
  • Vitamin D: 0.438mcg
  • Folate: 123.6mcg
  • Folic Acid: 16.8mcg

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Breakfast 3: Pear and Cheese Breakfast Sandwich

Breakfast Sandwich

An English muffin turns this traditional lunchtime sandwich into a fun breakfast option. Separate the two sides of a whole wheat English muffin. Place 1/2 of a large pear, sliced, on one half and top with a 1-ounce slice of cheddar cheese.

Put both halves under the broiler for 2–3 minutes, until the top browns and the cheese is melted. Sandwich the two halves together. Serve with the remaining half of the pear spread with 2 teaspoons of almond butter.

Nutrition Facts

  • Calories: 447.5
  • Protein: 15.1g
  • Carbohydrate: 64.5g
  • Dietary Fiber: 12.6g
  • Total Sugars: 23.2g
  • Total Fat: 17.5g
  • Saturated Fat: 6.914g
  • Cholesterol: 29.8mg
  • Total Omega-3 FA: 0.149g
  • Calcium: 314.7mg
  • Iron: 2.688mg
  • Sodium: 397.9mg
  • Vitamin D: 0.085mcg
  • Folate: 88.7mcg
  • Folic Acid: 0mcg

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Breakfast 4: Crunchy Pumpkin Spice Parfait

Pumpkin Parfait

This pregnancy meal is so tasty that it practically doubles as dessert. Stir 1/3 cup canned pumpkin puree (not pumpkin pie filling), 1/4 teaspoon pumpkin pie spice, and 2 teaspoons maple syrup into 1 cup of nonfat plain yogurt.

Put half of the pumpkin-yogurt mixture into a mug or glass, top with 2 tablespoons granola, 1 tablespoon raisins, and 2 teaspoons chopped cashews. Pour on the remaining yogurt mixture and top with another 2 tablespoons granola, 1 tablespoon raisins, and 2 teaspoons chopped cashews.

Nutrition Facts

  • Calories: 455.4
  • Protein: 20.7g
  • Carbohydrate: 68g
  • Dietary Fiber: 6.357g
  • Total Sugars: 21.9g
  • Total Fat: 13.7g
  • Saturated Fat: 2.825g
  • Cholesterol: 4.41mg
  • Total Omega-3 FA: 0.027g
  • Calcium: 552.2mg
  • Iron: 3.727mg
  • Sodium: 199.5mg
  • Vitamin D: 0mcg
  • Folate: 71.2mcg
  • Folic Acid: 0mcg

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Breakfast 5: Bacon and Egg Frittata


Bacon & Egg Frittata

With this baked dish, you get two breakfast faves—bacon and eggs—in one portable package. Preheat the oven to 350 F. In a medium bowl, whisk together eight eggs with 1/4 teaspoon salt and freshly ground pepper to taste; set aside. Cook and stir 1/4 pound chopped lower-sodium bacon in a 10-inch non-stick, oven-safe skillet over medium until crisp.

Pour the eggs over the remaining bacon in skillet. Sprinkle evenly with 1 tablespoon finely chopped chives. Transfer the skillet to the oven and bake for 10–12 minutes or until set.

This recipe makes eight servings. Serve warm, cold, or at room temperature. Refrigerate for up to three days. Enjoy this pregnancy recipe with a medium (16 ounce) nonfat decaf latte and an orange.

Nutrition Facts

  • Calories: 184
  • Protein: 16g
  • Carbohydrate: 1g
  • Fiber: 0g
  • Fat: 11g
  • Saturated fat: 4g
  • Sugars: 0g
  • Calcium: 38mg
  • Sodium: 456mg

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More Healthy Breakfast Ideas for Pregnancy




Breakfast is the most important meal of the day—even in a pregnancy meal plan—so don’t miss these three high-energy ways to kick off your morning!

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Lunch 1: Egg-cellent Veggie and Hummus Pita

Veggie & Hummus Pita

This pita has veggies, eggs, hummus, and tons of flavor! Fill a 6-inch whole wheat pita with 1/4 cup hummus, one sliced hard-boiled egg plus one hard-boiled egg white, 1/3 cup chopped tomato, 1/2 cup baby spinach, a sprinkle of paprika, and 1 tablespoon toasted pine nuts. Serve with a cup of grapes.

Nutrition Facts

  • Calories: 553.8
  • Protein: 22.4g
  • Carbohydrate: 81.1g
  • Dietary Fiber: 9.963g
  • Total Sugars: 28.3g
  • Total Fat: 18.5g
  • Saturated Fat: 3.116g
  • Cholesterol: 212mg
  • Total Omega-3 FA: 0.172g
  • Calcium: 104.6mg
  • Iron: 5.154mg
  • Sodium: 620.7mg
  • Vitamin D: 0mcg
  • Folate: 125.4mcg
  • Folic Acid: 0mcg

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Lunch 2: Colorful Crab Salad Sandwich

Crab Salad Sandwich

While some seafood is off-limits during pregnancy, you can indulge in your cravings with this safe and tasty crab salad sandwich.

Mix a 6-ounce can of crab meat (drained) with 2 tablespoons light mayonnaise, 1/4 cup shredded carrot, 1/4 cup diced celery, and 1 tablespoon chopped red onion. Spread mixture onto a slice of whole wheat bread and top with second slice of bread.

Serve with 1/2 cup rinsed and drained canned white beans tossed with 1 tablespoon chopped red onion, 1 teaspoon olive oil, and 1 tablespoon balsamic vinegar.

Nutrition Facts

  • Calories: 564.4
  • Protein: 33.2g
  • Carbohydrate: 69.6g
  • Dietary Fiber: 11.9g
  • Total Sugars: 9.441g
  • Total Fat: 20.8g
  • Saturated Fat: 2.286g
  • Cholesterol: 110.5mg
  • Total Omega-3 FA: 1.186g
  • Calcium: 183.2mg
  • Iron: 6.462mg
  • Sodium: 1103mg
  • Vitamin D: 0mcg
  • Folate: 87.6mcg
  • Folic Acid: 0mcg

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Lunch 3: Fiesta Salad

Fiesta Salad

Hold the margarita and enjoy this fun, Mexican-inspired, healthy pregnancy meal. Top 2 cups chopped romaine lettuce with 1 cup canned black beans (rinsed and drained), half of a medium baked (or microwaved) sweet potato (cubed, with skin), 1/3 cup diced tomato, and 1/4 cup frozen and thawed corn kernels.

Drizzle with lime vinaigrette: 1 tablespoon lime juice, 1 tablespoon olive oil, 1/4 teaspoon chopped garlic, and salt and pepper to taste. Sprinkle with 1/4 cup reduced-fat shredded Mexican blend cheese.

Nutrition Facts

  • Calories: 542.7
  • Protein: 27.4g
  • Carbohydrate: 66.9g
  • Dietary Fiber: 20.7g
  • Total Sugars: 7.892g
  • Total Fat: 21.4g
  • Saturated Fat: 5.26g
  • Cholesterol: 20mg
  • Total Omega-3 FA: 0.401g
  • Calcium: 360mg
  • Iron: 5.411mg
  • Sodium: 394.3mg
  • Vitamin D: 0mcg
  • Folate: 415.8mcg
  • Folic Acid: 0mcg

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Lunch 4: Loaded Pesto Veggie Burger

veggie burger

Skip the fast food restaurant and make this burger at home to save time, money, and calories. Cook a veggie burger according to instructions. Using a grill pan sprayed with cooking spray, grill a thick slice of yellow onion and a Portobello mushroom cap.

Place veggie burger onto half of a whole wheat hamburger bun spread with 2 teaspoons of prepared pesto. Top with a slice of Swiss cheese, Portobello mushroom, onion, and the second half of the bun. Serve with two carrots, cut into sticks, and dipped into 2 tablespoons of hummus.

Nutrition Facts

  • Calories: 549.1
  • Protein: 33.2g
  • Carbohydrate: 55.4g
  • Dietary Fiber: 11.8g
  • Total Sugars: 13.3g
  • Total Fat: 22.2g
  • Saturated Fat: 7.257g
  • Cholesterol: 30.1mg
  • Total Omega-3 FA: 0.356g
  • Calcium: 413.5mg
  • Iron: 3.905mg
  • Sodium: 867.8mg
  • Vitamin D: 0.312mcg
  • Folate: 125.3mcg
  • Folic Acid: 0mcg

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Lunch 5: Panera Bread’s “You Pick Two” Menu

Panera Bread sign

Choosing a healthy pregnancy lunch when you’re out can be daunting, but Panera Bread’s “You Pick 2” menu makes it easy to eat right. Order half a Napa Almond Chicken sandwich, half a Strawberry Poppyseed & Chicken salad, and eat half an apple side.

Nutrition Facts

  • Calories: 550
  • Total Fat: 20g
  • Saturated Fat: 3g
  • Cholesterol: 60mg
  • Sodium: 780mg
  • Carbohydrate: 72.5g
  • Fiber: 7g
  • Protein: 29g

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Dinner 1: Stuffed Acorn Squash

Stuffed Acorn Squash

Stuffed acorn squash has tons of nutrients that you need during pregnancy, but it’s especially great for vegetarians.

Cut one medium acorn squash in half horizontally; remove seeds. Place on a baking sheet sprayed with cooking spray, cut side down. Bake at 375 F for 45 minutes or until tender.

While squash is cooking, sauté 1/2 cup chopped onion, 1/2 cup chopped mushroom, 1/3 cup white beans, and one clove of chopped garlic in 2 teaspoons olive oil until soft, about 3–5 minutes.

Add 1 cup cooked wild or brown rice and 1 tablespoon chopped pistachios to the mixture and continue to stir until heated through, about 1 minute more. Set aside.

Remove squash from the oven, stuff each half with the rice and bean mixture, then top each half with 2 tablespoons of Parmesan cheese. Place in the oven again and cook for an additional 10 minutes.

Nutrition Facts

  • Calories: 641.7
  • Protein: 23.6g
  • Carbohydrate: 110.2g
  • Dietary Fiber: 16.2g
  • Total Sugars: 6.101g
  • Total Fat: 16.5g
  • Saturated Fat: 3.59g
  • Cholesterol: 6.8mg
  • Total Omega-3 FA: .438g
  • Calcium: 362.5mg
  • Iron: 7.457mg
  • Sodium: 763.8mg
  • Vitamin C: 55.4mg
  • Folate: 198.2mcg
  • Folic Acid: 0mcg

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Dinner 2: Parmesan Chicken Tenders with Marinara Dipping Sauce

Parmesan Chicken Tenders

When you’re pregnant, doctors recommend at least 60 grams of protein each day, which shouldn’t be a problem with a meal like this—it’s packed with more than 50 grams!

To make this pregnancy recipe, preheat the oven to 475 F. Bread 5 ounces of chicken tenders by dipping in an egg wash made with two egg whites lightly beaten with a fork, then in 2 tablespoons bread crumbs (preferably whole wheat) mixed with 1 tablespoon parmesan cheese, 1/2 teaspoon oregano, 1/4 teaspoon dry mustard, and 1/4 teaspoon garlic powder.

Bake chicken tenders on a wire rack or baking sheet sprayed with cooking spray for 15 minutes or until chicken is cooked to 165 F internally. Serve with 4.5 ounces baked Alexia sweet potato fries (about 18 fries) and 1 cup steamed broccoli drizzled with 1 teaspoon olive oil and a squeeze of lemon juice.

Nutrition Facts

  • Calories: 649.2
  • Protein: 50.9g
  • Carbohydrate: 69.6g
  • Dietary Fiber: 10.7g
  • Total Sugars: 19.7g
  • Total Fat: 22.8g
  • Saturated Fat: 4.002g
  • Cholesterol: 92.5mg
  • Total Omega-3 FA: 0.222g
  • Calcium: 231.4mg
  • Iron: 3.678mg
  • Sodium: 1171mg
  • Vitamin C: 68.1mg
  • Folate: 86.5mcg
  • Folic Acid: 11.1mcg

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Dinner 3: Pork and Pineapple Kebobs

Pork and Pineapple Kebobs

Throw some of these kebobs on the grill for a healthier alternative to standard BBQ fare.

First, cut 4 ounces of pork tenderloin or boneless top loin roast into 1.5-inch pieces. In a plastic baggie, add the juice of half a lime, a half clove of chopped garlic, 1/4 cup juice from pineapple canned in its juices, and 1 teaspoon olive oil. Let marinate for about 30 minutes.

Next, cut half of the medium red bell pepper and one-fourth of a medium onion into 1-inch pieces. Thread pork, pepper, onion, and 1/2 cup canned pineapple chunks onto two skewers. Grill on a medium-high flame until pork is cooked to an internal temperature of 145 F.

Serve over 1.5 cups cooked bulgur wheat tossed with 2 teaspoons olive oil, 1/8 teaspoon salt, and pepper to taste.

Nutrition Facts

  • Calories: 640.6
  • Protein: 35.6g
  • Carbohydrate: 86.8g
  • Dietary Fiber: 15.2g
  • Total Sugars: 28.6g
  • Total Fat: 19.2g
  • Saturated Fat: 3.429g
  • Cholesterol: 71.4mg
  • Total Omega-3 FA: 0.187g
  • Calcium: 75.1mg
  • Iron: 4.212mg
  • Sodium: 366.8mg
  • Vitamin C: 103.2mg
  • Folate: 101.5mcg
  • Folic Acid: 0mcg

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Dinner 4: Pizza and Salad

Easy Pizza and Salad

You’ve probably heard that you need more iron during pregnancy, but did you know that pizza can be a great place to find it?

Heat an Amy’s Organic Single Serve Pesto Pizza according to instructions. Serve with a salad made with 1 cup mixed greens, half of a sliced cucumber, 1 cup halved grape tomatoes, 1/2 cup canned chickpeas (rinsed and drained), 2 teaspoons olive oil, 2 teaspoons red wine vinegar, and garlic powder to taste.

Nutrition Facts

  • Calories: 640.4
  • Protein: 21.1g
  • Carbohydrate: 85.1g
  • Dietary Fiber: 13.6g
  • Total Sugars: 9.939g
  • Total Fat: 24.1g
  • Saturated Fat: 5.74g
  • Cholesterol: 15mg
  • Total Omega-3 FA: 0.087g
  • Calcium: 316mg
  • Iron: 8.733mg
  • Sodium: 1059mg
  • Vitamin C: 31.9mg
  • Folate: 92.3mcg
  • Folic Acid: 0mcg

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Dinner 5: Healthier Nachos


Reduced-fat cheese and nonfat yogurt turn a these nachoes into a calcium-rich dinner for pregnancy.

Layer 1-ounce corn chips with 1/3 cup kidney beans, 2 tablespoons chopped olives, and 1/4 cup shredded reduced-fat cheese. Bake in oven or toaster oven for about 10 minutes or until all ingredients are hot and cheese is melted.

Top with 1/2 cup shredded lettuce, 1/4 cup chopped tomatoes, 1/3 cup salsa, and 1/2 cup nonfat Greek yogurt.

Nutrition Facts

  • Calories: 656.8
  • Protein: 36.9g
  • Carbohydrate: 70.4g
  • Dietary Fiber: 11.9g
  • Total Sugars: 9.806g
  • Total Fat: 29g
  • Saturated Fat: 7.082g
  • Cholesterol: 30mg
  • Total Omega-3 FA: 0.44g
  • Calcium: 712.1mg
  • Iron: 4.461mg
  • Sodium: 1517mg
  • Vitamin C: 9.557mg
  • Folate: 140.6mcg
  • Folic Acid: 0mcg

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More Healthy Dinner Ideas for Pregnancy




Dinner time is sometimes the biggest culprit for pregnancy heartburn, especially if you eat closer to bedtime. However, making dinner your lighter meal could help. Here are four more healthy dinner ideas for pregnancy, all about 500 calories.

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Calcium-Rich Snack 1: Crackers and Cheese

Laughing Cow Light Swiss

Soft cheeses may be off the menu while pregnant, but pasteurized and harder cheeses are a great way to get the extra calcium you need.

Spread five Triscuit Original Whole Grain Wheat Crackers with two Laughing Cow light cheese wedges and top with 1 tablespoon dried cranberries.

Nutrition Facts

  • Calories: 202.2
  • Protein: 7.205g
  • Carbohydrate: 24.8g
  • Dietary Fiber: 3.017g
  • Total Sugars: 4.561g
  • Total Fat: 8.394g
  • Saturated Fat: 0.855g
  • Cholesterol: 20mg
  • Total Omega-3 FA: 0.096g
  • Calcium: 133.2mg
  • Iron: 0.806mg
  • Sodium: 685mg
  • Vitamin C: 0.014mg
  • Folate: 7mcg
  • Folic Acid: 0mcg

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Calcium-Rich Snack 2: Peachy Crunchy Yogurt

Greek yogurt with fruit

If you weren’t a yogurt fan before pregnancy, now is an ideal time to convert. A nonfat yogurt will provide lots of protein and calcium but not a lot of sugar—a perfect combination for a pregnancy meal plan.

Grab a 6-ounce container of Chobani non-fat peach yogurt and mix with 2 teaspoons flaxseeds and 1 tablespoon granola.

Nutrition Facts

  • Calories: 198.7
  • Protein: 15.7g
  • Carbohydrate: 25.2g
  • Dietary Fiber: 2.002g
  • Total Sugars: 19.1g
  • Total Fat: 3.854g
  • Saturated Fat: 0.503g
  • Cholesterol: 0mg
  • Total Omega-3 FA: 1.065g
  • Calcium: 216.2mg
  • Iron: 0.543mg
  • Sodium: 67.1mg
  • Vitamin C: 1.298mg
  • Folate: 9.679mcg
  • Folic Acid: 0mcg

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Calcium-Rich Snack 3: Blueberry Almond Smoothie

Blueberry Smoothie

Store-made smoothies can be loaded with sugar and are often lacking in nutrients.

Replace the traditionally high-in-sugar frozen yogurt—a smoothie staple—with unsweetened soy milk. Blend 3/4 cup frozen blueberries, 2 teaspoons almond butter, 1 teaspoon honey, and 3/4 cup unsweetened soy milk.

Nutrition Facts

  • Calories: 202.5
  • Protein: 6.878g
  • Carbohydrate: 25.6g
  • Dietary Fiber: 5.758g
  • Total Sugars: 6.495g
  • Total Fat: 9.478g
  • Saturated Fat: 1.004g
  • Cholesterol: 0mg
  • Total Omega-3 FA: 0.045g
  • Calcium: 271.2mg
  • Iron: 1.835mg
  • Sodium: 68.4mg
  • Vitamin C: 1.895mg
  • Folate: 25.3mcg
  • Folic Acid: 0mcg

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Calcium-Rich Snack 4: Smores Luna Bar

Luna Smores Bar

You can keep nutritional bars in your bag or the car for a perfect on-the-go pregnancy snack. There are many bars on the market, but Luna Bars are made specifically for women with natural ingredients.

Nutrition Facts

  • Calories: 190
  • Protein: 8g
  • Carbohydrate: 28g
  • Fiber: 3g
  • Total Fat: 6g
  • Saturated Fat: 2.5g
  • Calcium: 78mg
  • Sodium: 115mg

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Calcium-Rich Snack 5: Parmesan and Black Pepper Popcorn


The next time you want to munch on something salty in front of the TV, pick popcorn instead of potato chips. You’ll satisfy your craving for some salt without the unhealthy fats found in greasy chips.

Toss 1/2 bag of 94% fat-free microwave popcorn with 2 tablespoons of parmesan cheese and black pepper to taste. It’s the perfect addition to a pregnancy meal plan!

Nutrition Facts

  • Calories: 208.4
  • Protein: 8.357g
  • Carbohydrate: 30.5g
  • Dietary Fiber: 6.026g
  • Total Sugars: 0.091g
  • Total Fat: 5.114g
  • Saturated Fat: 1.731g
  • Cholesterol: 8.8mg
  • Total Omega-3 FA: 0.019g
  • Calcium: 111.3mg
  • Iron: 1.199mg
  • Sodium: 527.9mg
  • Vitamin C: 0.021mg
  • Folate: 1.01mcg
  • Folic Acid: 0mcg

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More Healthy Snack Ideas for Pregnancy




Snack cravings kick into overdrive when you’re expecting. Here’s how to snack mindfully during pregnancy.

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Snack 1: Peanut Butter Crackers

Peanut Butter Crackers

If you’re not a big meat eater, finding other ways to get your protein is important, and peanut butter is full of it.

Evenly distribute 1 tablespoon peanut butter on top of seven Kashi snack crackers, then top each with another cracker to make seven sandwiches.

Nutrition Facts

  • Calories: 206.1
  • Protein: 7.748g
  • Carbohydrate: 20.9g
  • Dietary Fiber: 3.76g
  • Total Sugars: 5.208g
  • Total Fat: 11.3g
  • Saturated Fat: 1.647g
  • Cholesterol: 0mg
  • Total Omega-3 FA: 0.012g
  • Calcium: 44.2mg
  • Iron: 1.307mg
  • Sodium: 152.1mg
  • Vitamin C: 0mg
  • Folate: 11.8mcg
  • Folic Acid: 0mcg

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Snack 2: Cashew Trail Mix

Cashew Trail Mix

Heart-healthy unsaturated fats, like those found in nuts, help your baby’s brain develop while keeping you full. Mix 2 tablespoons cashew pieces with 1/2 cup whole grain cereal like Nature’s Path Heritage Flakes and four dried apricot halves, chopped.

Nutrition Facts

  • Calories: 212
  • Protein: 5.763g
  • Carbohydrate: 30.4g
  • Dietary Fiber: 4.869g
  • Total Sugars: 11g
  • Total Fat: 8.675g
  • Saturated Fat: 1.571g
  • Cholesterol: 0mg
  • Total Omega-3 FA: 0.028g
  • Calcium: 15.4mg
  • Iron: 2.36mg
  • Sodium: 90.8mg
  • Vitamin C: 0.14mg
  • Folate: 13.2mcg
  • Folic Acid: 0mcg

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Snack 3: Hummus



Many dips and dressings are loaded with unhealthy fats and not many nutrients. For a pregnancy meal plan, dip veggies or pretzels in homemade hummus instead.

In a food processor, puree one 15-ounce can of rinsed and drained chickpeas, 3 tablespoons lemon juice, 3 tablespoons sesame tahini, 3 tablespoons water, 1 tablespoon olive oil, one clove of finely minced garlic, and 1/2 teaspoon salt.

Serve 1/4 cup with 1 ounce of pretzels.

Nutrition Facts

  • Calories: 210
  • Protein: 6g
  • Carbohydrate: 32g
  • Fiber: 3g
  • Fat: 7g
  • Saturated fat: 1g
  • Sugars: 2g
  • Calcium: 24mg
  • Sodium: 597mg

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Snack 4: Heat and Eat

Amy's Kitchen Light & Lean Pasta & Veggies
Courtesy of Instacart.

Getting ready for a baby takes a lot of time and energy, which means you might not always have the time—or desire—to cook. So instead, try Amy’s Light and Lean Pasta & Veggies dish for a microwavable but healthy snack.

Nutrition Facts

  • Calories: 210
  • Protein: 10g
  • Carbohydrate: 33g
  • Fiber: 3g
  • Fat: 5g
  • Saturated fat: 1.5g
  • Calcium: 150mg
  • Sodium: 470mg

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Snack 5: Soup and Bread

Soup and Bread

The next time you need a break, have a snack that forces you to sit down and just relax. For example, try 1 cup ready-to-eat minestrone soup with 1/2 whole wheat English muffin topped with 1/2 teaspoon whipped butter.

Nutrition Facts

  • Calories: 200.7
  • Protein: 7.689g
  • Carbohydrate: 33.7g
  • Dietary Fiber: 3.416g
  • Total Sugars: 2.67g
  • Total Fat: 4.44g
  • Saturated Fat: 1.277g
  • Cholesterol: 3.283mg
  • Total Omega-3 FA: 0.892g
  • Calcium: 126.4mg
  • Iron: 2.498mg
  • Sodium: 625.9mg
  • Vitamin C: 0.723mg
  • Folate: 76.5mcg
  • Folic Acid: 4.82mcg

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Treat 1: Dark Chocolate

dark chocolate

Take a break from prepping the nursery and reward your hard work with a square of dark chocolate (about 1 ounce).

Because this treat is packed with natural antioxidants, you can satisfy your sweet tooth and meet nutritional needs all at once.

Nutrition Facts

  • Calories: 168
  • Protein: 2g
  • Carbohydrate: 13g
  • Fiber: 3g
  • Fat: 12g
  • Saturated fat: 7g
  • Sodium: 6mg

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Treat 2: Frozen Yogurt Pops

Yasso's Sea Salt Caramel Frozen Greek Yogurt Pops.

Every pregnancy meal plan should include a creamy frozen treat. We like Yasso’s Sea Salt Caramel Frozen Greek Yogurt Pops.

Nutrition Facts

  • Calories: 100
  • Protein: 5g
  • Carbohydrate: 18g
  • Fiber: 0g
  • Fat: 0.5g
  • Saturated fat: 0g
  • Sugars: 16g
  • Sodium: 105mg

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Treat 3: Smartfood Popcorn

Smartfood White Cheddar Popcorn

Save the microwave popcorn for movie night and grab a 1 ounce bag of Smartfood popcorn when you’re in a rush.

Bonus: This white cheddar-flavored popcorn is tasty, so you won’t even need salt or butter.

Nutrition Facts

  • Calories: 160
  • Protein: 4g
  • Carbohydrate: 13g
  • Dietary Fiber: 2g
  • Total Sugars: 2g
  • Total Fat: 10g
  • Saturated Fat: 2g
  • Cholesterol: 5mg
  • Total Omega-3 FA: 0g
  • Calcium: 60mg
  • Iron: 0.5mg
  • Sodium: 240mg
  • Vitamin C: 0mg
  • Folate: 0mcg
  • Folic Acid: 0mcg

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Treat 4: Creamy Strawberry Mousse


Creamy Strawberry Mousse

This five-ingredient dessert tastes decadent and is made with protein-rich Greek yogurt. The night before you want to serve it, place 1 1/2 cups nonfat vanilla-flavored Greek yogurt in a strainer over a bowl in the refrigerator to drain.

The next day, place the strained yogurt in a large bowl. Add 1 tablespoon honey, 3 tablespoons orange juice, and 2 teaspoons vanilla. Stir well.

Puree 10 ounces of frozen strawberries in a blender until smooth. Fold the strawberries into the yogurt. Taste for sweetness, adding more honey if you’d like. Divide between four glasses or bowls. Keep extras in the fridge for two or three days.

Nutrition Facts

  • Calories: 132
  • Protein: 8g
  • Carbohydrate: 25g
  • Fiber: 2g
  • Fat: 0g
  • Saturated fat: 0g
  • Sugar: 20g
  • Calcium: 10mg
  • Sodium: 29mg

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Treat 5: Fresh-Baked Chocolate Chip Cookie

Homemade Chocolate Chip Cookies on Burlap

Are you craving a chocolate chip cookie? To keep cookies fresh and keeping portions small, instead of whipping up a whole batch, break out the refrigerated dough and bake one or two cookies at a time.

We like Nestlé Toll House’s Original Chocolate Chip Cookies for a pregnancy meal plan!

Nutrition Facts

  • Calories: 90
  • Protein: 1g
  • Carbohydrate: 11g
  • Fiber: 0g
  • Fat: 4g
  • Saturated fat: 2g
  • Sugars: 7g
  • Sodium: 85mg

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