A lot of women don’t realize how much of a healthy pregnancy diet comes down to a handful of foods you can keep on rotation. This is a simple starting point, grouped by category, with the main nutrient each food offers. Save it, print it, or keep it on your phone for your next grocery run.

Protein

Eggs: choline for your baby’s brain development, plus complete protein. Cook them fully.
Chicken: lean protein, iron, and B vitamins.
Salmon: omega-3s (DHA) for brain and eye development, and a low-mercury choice.
Lentils: plant protein with iron, folate, and fiber.
Chickpeas: plant protein, folate, and fiber.

Dairy

Milk: calcium, vitamin D, protein, and iodine. Choose pasteurized.
Cheese: calcium and protein. Choose pasteurized.
Yogurt: calcium, protein, and probiotics. Plain keeps the added sugar down.

Vegetables

Spinach: folate and iron, especially helpful early on.
Broccoli: folate, fiber, and vitamin C.
Carrots: beta-carotene (vitamin A) and fiber.
Sweet potatoes: beta-carotene, fiber, and potassium.

Fruit

Oranges: vitamin C and folate. Vitamin C also helps you absorb iron.
Blueberries: vitamin C, fiber, and antioxidants.
Strawberries: vitamin C and folate.
Apples: fiber and an easy everyday snack.
Bananas: potassium and vitamin B6, which can help some women with early nausea.

Healthy fats and nuts

Avocado: healthy fats, folate, potassium, and fiber.
Almonds: healthy fats, protein, magnesium, and vitamin E.
Walnuts: plant-based omega-3s and healthy fats.

Whole grains

Oats: fiber, iron, and slow-release energy.
Brown rice: fiber, B vitamins, and magnesium.
Whole grain bread: fiber and B vitamins. Many are folate-fortified.

A few pregnancy notes

Choose pasteurized milk, cheese, and yogurt.
Cook eggs, chicken, and fish fully.
Salmon is a low-mercury option, so it is one of the safer fish to eat often.
Rinse fruit and vegetables well before eating.

How to use this

You don’t have to overhaul your whole diet. Small habits can lead to big results, and you don’t need to be perfect to eat well in pregnancy.