The 7 Best Power Foods for Pregnancy

Throughout pregnancy, several key nutrients are important, including folate, iron and omega-3 fatty acids. Andrea D’Ambrosio, Registered Dietician and owner of Dietetic Directions, points out that eating a variety of foods that are good sources of certain nutrients is important. The foods below are good sources of the nutrients required during pregnancy, and would make a great addition to your diet.



Andrea says that it’s important to eat a variety of foods containing folate in addition to taking a folic acid supplement. She points out that edamame is a great source of folate. Edamame is also high in protein and fiber.



Figs are a good source of iron to support your body’s need for extra iron due to your increased blood volume. This fruit also contains magnesium and phosphorus, which support the development of your baby’s teeth.



Andrea recommends dark green vegetables as they are a source of folate. Spinach is actually not only a source of folate, but is also a source of iron, making it a great vegetable to include in your diet.

Light gray ceramic bowl of honey cereals


Fortified Breakfast Cereal
Andrea says fortified grains are a good source of folate, which is important during pregnancy. Folic acid is important because it decreases the risk of neural tube defects and spina bifida, and also helps to make healthy blood cells for mom.



Andrea says beans are a source of both folate and iron. Chickpeas are also a source of unsaturated fats, which is important during pregnancy.



Andrea recommends eating fatty fish low in mercury like salmon.  She says that “Women planning on becoming pregnant should be encouraged to consume foods rich in omega 3 fatty acids found in fatty fish such as salmon, herring, mackerel, and sardines.   Research supports the positive association between fish consumption and increased gestational length as well as brain development ”


Try the Fit Mama Prenatal Workout!

Access the nation's most talented fitness instructors anywhere, anytime, on any device.