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Plan Your Pregnancy Grocery List—18 Great Foods To Eat For Moms-To-Be

pregnancy grocery list

Your nutrition is essential for a healthy pregnancy. 

Once you have conceived, it’s normal to get all kinds of food cravings. But it’s crucial to maintain a well-balanced diet because everything you eat is also going to your baby.

Are you wondering what foods should be on your pregnancy grocery list? 

Eating healthy should be your main priority. Let’s look at what foods you should pick up at the grocery store for your pregnancy diet.

Pregnancy Nutrition Course

Pregnancy Grocery List

Are you ready to start making your pregnancy grocery list? 

Let’s look at some of the food categories pregnant moms should add to their grocery carts to get all their essential nutrients.

1. Fresh Fruits & Colorful Vegetables

Every pregnancy grocery list should include a variety of fresh fruits and vegetables. This is an excellent way to ensure your developing baby gets vital nutrients. 

Fresh produce is the most efficient way to naturally get vitamins, antioxidants, fiber, and other minerals in your diet. 

Some of the best products for pregnant women include:

  • Avocados
  • Oranges
  • Mangoes
  • Guava
  • Bananas
  • Sweet potatoes
  • Bell peppers
  • Spinach

2. Dark Leafy Greens

Fruits and vegetables of all colors are important. But pregnant women need to make sure they are making room in their diets for dark leafy greens. This includes kale, spinach, and even broccoli. 

While they may not be the most exciting ingredients on your pregnancy grocery list, dark leafy greens are superfoods. By eating them daily, you can ensure you’re getting enough:

  • Vitamin A
  • Vitamin K
  • Vitamin C
  • Folate
  • Calcium
  • Iron

3. Eggs

Eggs are essential to a healthy pregnancy diet. They are a great source of vitamins, nutrients, and protein. 

The egg yolks are an excellent source of choline, vital for your baby’s brain development.

You don’t have to be a good cook to add eggs to your pregnancy diet. They are easy to work with and can be combined with many different meals. 

You can add a boiled egg to your salad, make a frittata with leftover vegetables, or even enjoy a simple tortilla wrap with pan-cooked eggs and spinach.

4. Lean Meats

Protein is important for your developing baby. It contains amino acids which are essential for building your baby’s body. 

Good quality meat can be an excellent source of nutrients like iron, zinc, and B vitamins.

Processed meats and fatty cuts of meats should be avoided during pregnancy. Instead, it would be best if you looked for cuts that are 95% (or more) fat-free.

5. Dairy Products

Dairy products are an excellent way to ensure you get enough calcium and protein for the baby. 

Calcium is vital for your baby’s development. It aids in the growth of their bones, heart, muscles, and nerves.

Moms-to-be can also benefit from the healthy fats in dairy products. 

Healthy fats can be a great source of energy and help transfer water-soluble vitamins to your baby. Dairy products can help your body get more vitamins D, K, and E.

6. Whole Grains

Fiber is an integral part of a healthy pregnancy diet. On top of the fiber, most whole grains are also a great source of:

  • Folic acid
  • B vitamins
  • Iron
  • Selenium
  • Vitamin E
  • Magnesium

Adding whole grains to your diet is easier than you may think. 

You can substitute many foods you may already eat regularly with whole grains. This includes whole wheat bread, whole grain pasta, wild rice, or whole oats.

pregnancy grocery list

First Trimester Foods

The foods you eat during the first trimester can help you have a healthy pregnancy. Not only is it essential to eat foods that keep you at a healthy weight, but it’s also vital to eat foods that will aid your baby’s development. 

Below are some of the best foods for your pregnancy grocery list during the first trimester.

1. Dried Fruit

Fruit is one of the best ways to satisfy a craving for sweets when pregnant. 

Dried fruits are an excellent snack for pregnancy nutrition because they are full of vitamins and are high in fiber. 

A lot of women experience constipation during early pregnancy. Fiber-rich snacks help with digestion to ease bowel movements to prevent constipation.

2. Saltine Crackers

St stocking up on saltine crackers is a good idea as soon as you see a positive pregnancy test

Many women experience morning sickness during the first trimester. Saltine crackers are a good snack because they can soak up stomach acids that lead to nausea.

With morning sickness, you may be unable to tolerate certain foods. Your stomach may only be able to handle dry and bland foods. 

Any type of plain salty cracker is suitable for managing morning sickness.

3. Walnuts

One of the best pregnancy diet foods for your baby is walnuts. The walnuts’ nutrients help your baby’s developing brain and eyes. They’re also a great way to keep your sugar levels balanced.

It’s very easy to add walnuts to your diet. You can simply enjoy snacking on a handful of unsalted walnuts. 

They also make an excellent topping for salads, squash, poultry, and other home-cooked dishes. 

If you enjoy baking, walnuts can be an excellent addition to banana bread, fruit muffins, or brownies.

4. Nut Butter

Are you looking for more ways to include healthy fats in your pregnancy diet? One of the tastiest ways is with nut butter. 

This includes peanuts, almonds, cashew, or any nut butter you prefer.

On top of being an excellent source of healthy fat, nut butter is also a great way to get more protein in your diet. Some wonderful ways to include this in your diet are:

  • Spread on celery
  • Spread on toast or whole-grain bagel
  • A spoonful mixed in oatmeal
  • Spread on apple slices (or pear)

5. Avocado

Avocado is the best fruit for managing morning sickness. 

This soft green produce is an excellent magnesium, vitamin C, and vitamin B6 source. Foods that contain vitamin B6 have been linked to reducing the effects of nausea.

Both you and the baby can enjoy the additional benefits of avocado. This fruit is also a great source of healthy fats.

6. Spinach

As mentioned above, leafy green vegetables are essential to a healthy pregnancy diet. Spinach is an excellent vegetable in your fridge because it can be added to hot and cold dishes. 

On top of having fresh spinach in the fridge, you should also keep frozen spinach for cooking in the freezer.

7. Sweet Potatoes

One of the best nutrient-dense foods to eat often is sweet potatoes. They are an excellent source of beta-carotene, which helps develop your baby’s bones

Sweet potatoes also contain several vitamins, such as:

  • Vitamin C
  • Vitamin E
  • Vitamin B
  • Potassium
  • Calcium
  • Sodium
  • Folate
  • Magnesium
  • Manganese

8. Oatmeal

If you’re looking for a food that’s healthy but easy to eat if you have morning sickness, oatmeal is the perfect option. 

Since oatmeal is bland as a base food, it’s easy to tolerate. Adding your favorite toppings (such as fresh fruit, honey, cinnamon, etc.) can also make it taste more appealing.

9. Salmon

Omega 3 fatty acids are essential to a healthy pregnancy. Some women struggle to get enough of these fatty acids when eating healthy. 

Eating salmon is one of the best ways to ensure you get enough. Since salmon is a low-mercury fish, it is safe to eat while pregnant.

10. Seeds

Another way to get more omega-3 and omega-6 fatty acids is by including seeds in your diet. This is easier than you may think.

  • Chia seeds can be added to smoothies or yogurt parfaits.
  • Chia pudding is healthy and easy to make (Allow chia seeds to soak in milk. Add fruit and honey for flavor).
  • Lightly seasoned pumpkin seeds and sunflower seeds are a tasty snack.
  • Hemp, flax, and other seeds can be added to homemade bread recipes or sprinkled on a salad.

11. Beans & Lentils

Are you on a plant-based diet? If so, it’s important to start eating beans and lentils daily. 

This will ensure your body gets enough protein for a healthy pregnancy. Beans are also an excellent source of folate and fiber.

12. Greek yogurt

Greek yogurt is one of the best ways to satisfy your pregnancy cravings while aiding in healthy weight gain. It’s a great way to boost protein, calcium, and healthy fat.

pregnancy grocery list

Best Beverages For Pregnant Women

Staying hydrated is a great way to prevent common pregnancy problems like hemorrhoids, bladder infections, and constipation. 

Choosing drinks that are low in sugar and caffeine free is essential to stay hydrated. 

Let’s take a look at the best beverages for pregnant women.

1. Ginger Tea

Ginger tea will appeal to women during the first trimester when they experience morning sickness. This is because ginger has properties that can help to soothe stomach aches and nausea

Many pregnant moms find comfort in a hot cup of ginger tea.

2. Fruit-Infused Water

Fruit-infused water is an efficient way to replenish any lost fluids and vitamins during morning sickness. Lemon water is recommended for pregnant women to aid digestion and prevent constipation.

3. Coconut Water

Coconut water is a natural laxative. If you’re having issues with constipation during the first trimester, consider drinking coconut water daily. 

Coconut water is also good for women who experience morning sickness because it can reduce acidity.

4. Fruit Smoothies

Fruit smoothies are a delicious midday treat. This is a great way to consume vitamins, protein, and calcium. 

You can make a tasty smoothie by combining frozen fruit, Greek yogurt, and milk in a blender. 

Use honey or real maple syrup as a sweetener to reduce your sugar intake.

Pregnancy Nutrition Course

Final Thoughts

Your pregnancy grocery list should be healthy, but it shouldn’t be boring. 

Eating a well-balanced diet is essential for your health and your baby’s development. Eating plenty of fresh produce, dairy, lean meat, and whole grains is important.

Have you started preparing your pregnancy grocery list yet? Let us know which items you’ll be including in the comments below.

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