When I discovered I was pregnant, my first thought was food—specifically, what would keep me strong and help my baby grow healthy. I dove into blogs, asked friends, and flipped through old cookbooks. What I found was exciting: so many delicious foods packed with nutrients perfect for pregnancy. If you're like me and want to make every bite count, here's a list of 20 surprising pregnancy superfoods you should know about.
Protein is essential during pregnancy because it helps build your baby's muscles and tissues. Some protein-rich foods might surprise you. Eggs, for example, are one of my favourites. They are easy to cook and full of vitamins. I love making an omelette with spinach and mushrooms for breakfast. Another great option is Greek yoghurt. It has more protein than regular yoghurt and is creamy enough to satisfy cravings. I often mix it with berries for a quick snack. Cottage cheese is another winner. It pairs well with fruit or can be enjoyed on its own.
Fish is also a fantastic source of protein. Salmon, in particular, is rich in omega-3 fatty acids suitable for your baby's brain development. I used to shy away from fish, but now enjoy grilled salmon with lemon and herbs. Just avoid fish high in mercury, like sharks or swordfish.
Leafy greens are often called superfoods for a reason. They are full of fibre, folate, and antioxidants. Spinach and kale are two of my go-to greens. I add them to smoothies, salads, or even soups. Broccoli is another star. It is packed with vitamin C, which helps your body absorb iron better. I steam broccoli and sprinkle it with some garlic powder for extra flavour.
Swiss chard and turnip greens are less common but equally nutritious. They might sound fancy, but they are simple to prepare. I sauté them with olive oil and onions for a tasty side dish. If fresh greens are too expensive, frozen ones work just as well.
Fruits are sweet, juicy, and perfect for satisfying cravings. Bananas are my favourite because they are easy to grab and go. They are also rich in potassium, which helps with leg cramps. Blackberries are another gem. They are loaded with antioxidants and fibre. I like to sprinkle them on my morning oatmeal.
Currants, dates, and figs are dried fruits that pack a punch. I keep a small bag of figs in my purse for a quick energy boost. Citrus fruits like oranges and grapefruits are refreshing and full of vitamin C. I squeeze fresh orange juice and drink it with breakfast. Berries like strawberries and raspberries are also great. They are low in calories but high in nutrients.
Vegetables are key to a balanced diet, but some are especially good for pregnancy. Asparagus is one of them. It is rich in folate, which supports your baby's neural tube development. I roast asparagus with a drizzle of olive oil and a pinch of salt. Sweet potatoes are another winner. They are full of vitamin A, which is good for your baby's skin and eyes. I bake them and top them with a dollop of Greek yoghurt.
Avocados are a creamy delight. They are packed with healthy fats that support your baby's brain growth. I spread avocado on whole-grain toast or mash it into a salad. Peas are underrated but full of protein and fibre. I toss them into pasta dishes or blend them into soups.
Whole grains are a must during pregnancy. They provide energy and keep you feeling full longer. Oats are a breakfast staple for me. I cook them with milk and add a handful of nuts for crunch. Quinoa is another grain I love. It is high in protein and cooks quickly. I use it as a base for salads or as a side dish.
Brown rice is a simple choice. It goes well with stir-fries or curries. Barley is chewy and satisfying. I simmer it in broth and serve it with roasted vegetables. Whole-grain bread is also a good option. For lunch, I make sandwiches with turkey, avocado, and lettuce.
Seeds and nuts are tiny but mighty. Chia seeds are full of omega-3s and fibre. Mix them into smoothies or let them soak in almond milk overnight for a pudding-like treat. Flaxseeds are another favourite. I sprinkle them on yoghurt or blend them into baked goods.
Almonds and walnuts are perfect for snacking. They are rich in healthy fats and protein. I keep a jar of mixed nuts on my desk for when hunger strikes. Sunflower seeds are a fun option. I toss them into salads or eat them straight from the bag.
Staying hydrated is essential during pregnancy. Water is always the best choice, but sometimes you want something more. Coconut water is a natural electrolyte drink. I sip it after a workout or on hot days. Herbal teas like peppermint or ginger are soothing. They help with nausea and digestion.
Milk is a good source of calcium. I drink a glass before bed to help me sleep better. If dairy doesn't agree with you, almond or oat milk are great alternatives. Fresh fruit juices are tasty but should be consumed in moderation due to their sugar content.
Omega-3 fatty acids are crucial for your baby's brain growth. Salmon is a top choice, but there are other options too. Walnuts are shaped like brains for a reason. They are packed with omega-3s and are easy to snack on. I chop them up and sprinkle them on salads.
Flaxseeds and hemp seeds are plant-based sources of omega-3s. I add them to smoothies or mix them into oatmeal. Avocados are another brain-boosting food. Their healthy fats support cognitive development. I mash them into guacamole or spread them on crackers.
Pregnancy can bring digestive issues like constipation. Fiber-rich foods can help. Lentils are a great source of fibre and protein. I cook them in soups or stews. Beans are similar. I make a big batch of chilli and freeze portions for later.
Prunes are known for their laxative effect. I eat them plain or blend them into smoothies. Whole grains like oats and barley also promote healthy digestion. I start my day with a bowl of oatmeal topped with fruit.
Your immune system needs extra support during pregnancy. Citrus fruits like oranges and lemons are rich in vitamin C. I squeeze fresh lemon juice into my water every morning. Bell peppers are another source of vitamin C. I slice them up and dip them in hummus.
Garlic has antibacterial properties. I mince it and add it to pasta sauces or soups. Ginger is known for its immune-boosting benefits. I grate it into tea or use it in stir-fries.
Calcium is essential for your baby's bones and teeth. Dairy products like milk, cheese, and yoghurt are obvious choices. I snack on string cheese or blend yoghurt into smoothies.
Leafy greens like kale and collard greens are also good sources of calcium. I sauté them with garlic or add them to soups. Almonds and sesame seeds are non-dairy options. I sprinkle sesame seeds on salads or stir-fries.
Eating a variety of foods ensures you get all the nutrients you need. Try new recipes and experiment with different flavours. Mix and match proteins, grains, and veggies to create balanced meals.
Meal prep can save time and reduce Stress. On Sunday, I cook a big batch of quinoa or roast a tray of vegetables. This way, I have healthy options ready to go during the week.
Talk to a dietitian or healthcare provider if you're unsure what to eat. They can help you create a meal plan that works for you. Remember, every pregnancy is different, so listen to your body and do what feels right.
Eating well during pregnancy is not about perfection. It's about making wise choices and enjoying the journey. With these 20 surprising superfoods, you can nourish yourself and your baby while savouring every bite.
