Pregnant lady checking her kitchen checklistYou can’t go wrong with these food choices rich in important nutrients to help support your developing baby’s growth and development—plus, they’re good for you. Here’s what to keep in your kitchen and why.

Top Selections of Food for Pregnancy

One of the best things you can do for both you and your developing baby during pregnancy is to eat healthy. Getting the nutrients that are important for your developing baby’s brain development, as well as his physical growth, is essential during pregnancy. Apart from that, ensure that you eat the right food so that you’re feeling your best - and this can be complemented with a supplementation plan that is recommended by your healthcare professional. Check out these options of food for pregnancy and learn how they can go a long way in helping you and your developing baby stay healthy on this special journey.


This fruit is chock-full of potassium, folate, fibre, and vitamin E - which is why it makes our list of good food for pregnancy. In fact, one avocado may have as much potassium as two small bananas—a good thing since potassium is an important electrolyte that aids in regulating blood pressure.1 Folate is also important to support your developing baby’s brain and nervous system, and it aids in healthy neural tube development.2 Dietary fibre helps support digestive health3, whilst vitamin E is an antioxidant, which can protect fatty acids from oxidation.4

Easy ways to enjoy an avocado as food for pregnancy: Spread it across whole wheat bread for a sandwich or add to any salad.


Broccoli offers fibre, which helps support digestive health.3 It contains folic acid (to help support healthy neural tube development)2 and vitamins A and C (to help support the immune system5,6). You can add this cruciferous vegetable to casseroles or put it in salads as an ideal food for pregnancy.

Fortified cereal

Fortified cereal offers great support toward getting the recommended daily amount of folic acid (to help support healthy neural tube development2). Since folic acid can be beneficial even if you’re not thinking of getting pregnant, fortified cereal can definitely provide a host of benefits if you are planning to add a new member to the family. This is because whole grain cereals contain vitamin B6, which is good for red blood cell formation.7

Citrus fruits

Fruits are not only capable of satisfying your craving for something sweet, it’s also a source of folic acid, which is needed to help support neural tube development.2 Citrus fruits, like oranges, are high in vitamin C, which aids iron absorption7, as well as helps support antioxidant function5. If you do enjoy a good fruit once in a while, these options would best serve as food for pregnancy.


Eggs are high in protein, vitamins A and D, and iodine. Your developing baby needs protein to help support cell growth and blood production.7 Vitamin A supports your developing baby’s cell growth6, whilst vitamin D aids in bone strengthening for you and your developing baby.7 On the other hand, iodine aids in thyroid hormone function which is important for your developing baby’s brain development.8

The yolk of this food for pregnancy is a good source of iron, which is needed to carry oxygen to your developing baby.2 Some eggs are fortified with docosahexaenoic acid (DHA)—chickens are fed a diet supplemented with DHA, and it can support your developing baby’s brain and vision development.9

Milk, cheese, and yoghourt

High in vitamin D and calcium, these dairy products are important for your developing baby’s bones and teeth.2 These foods also have protein, which is important for your developing baby’s physical growth.2 Do note that soft cheeses such as brie, feta, and camembert may not be pasteurised and are not recommended as food for pregnancy.

You can also opt for maternal milk which is scientifically formulated with highest DHA & choline for pregnant and lactating moms that is lower in fat compared to full cream milk to help support weight management while meeting the expert-recommended amount of folic acid, protein and calcium.


This fish is high in vitamin D, which is good for strong bones and teeth2, as well as the omega-3 fatty acid DHA, which is important for your developing baby’s brain and vision development.9 Salmon also contains calcium, which is important for bone development and also helps in your circulatory, muscular, and nervous systems function.2

Whole grains

Many whole grains contain fibre (good for digestive health)3, iron (important for carrying oxygen from the lungs to the body’s tissue)2, B vitamins, and minerals. They also provide carbohydrates, which is your body’s main energy source.7

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1 Potassium and High Blood Pressure – American Heart Association
3 Nutrition and Healthy Eating – Mayo Clinic
4 Vitamin E – Food and Agriculture Organization of the United Nations
5 Nutrients And Vitamins For Pregnancy – American Pregnancy Association 
6 Vitamin A– National Institutes of Health
9 Vitamins and minerals during pregnancy –March of Dimes