Foods to Eat When Pregnant
When considering foods to include in your diet, do so with nutrient density and variety in mind. Our recipes contain healthy ingredients to nurture you and your growing baby. Eat up, Mama!
Pregnancy
Pregnancy 101
Our recipes are developed under the caring guidance of an RDN (Registered Dietitian Nutritionist) in addition to a Licensed Midwife in good standing with the California Medical Board who’s also a Certified Professional Midwife as granted by the North American Registry of Midwives and a professional Lactation Consultant as certified by the IBCLC (International Board of Lactation Consultant Examiners). While we refer to trusted sources from peer-reviewed medical journals to information from highly regarded worldwide health institutions, this website is not intended to replace medical advice. Consult your personal midwife, doctor, or nutritionist with health questions related to your pregnancy and postpartum journey.
Almonds are rich in fiber, iodine, magnesium, niacin, phosphorus, potassium, protein, riboflavin, and zinc. Almonds may boost energy, may relieve constipation and heartburn, are beneficial if you’re a mama with gestational diabetes or gestational hypertension, and are anecdotally believed to be lactogenic. Almond milk is hydrating.
OPTIMAL SERVING
1 oz or ¼ cup
Anchovies are rich in calcium, niacin, omega-3 DHA, omega-3 EPA, protein, and zinc. Anchovies may relieve heartburn, and are beneficial if you’re a mama with gestational diabetes or gestational hypertension.
OPTIMAL SERVING
3 oz
Apples are rich in fiber. Apples are hydrating, may boost energy, and may relieve constipation and nausea. Apples are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
1 small apple or ½ cup chopped
Apricots are rich in vitamin A, fiber, and potassium. Apricots may relieve constipation and are anecdotally believed to be lactogenic. Apricots are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
4 whole (fresh) or ½ cup chopped (fresh) or 8 halves (dried)
FUN FACT
Your baby is as big as an apricot during week 14 of your pregnancy!
Artichokes are rich in fiber, folate, magnesium, and potassium. Artichokes may relieve constipation and are beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
½ cup cooked
FUN FACT
Your baby is as big as an artichoke during week 18 of your pregnancy!
Asparagus is rich in fiber, folate, vitamin C, and vitamin K. Asparagus may relieve constipation and heartburn, is beneficial if you’re a mama with gestational diabetes, and is anecdotally believed to be lactogenic.
OPTIMAL SERVING
½ cup cooked
Avocado is rich in fiber, folate, magnesium, potassium, vitamin B6, and vitamin K. Avocado may boost energy, may relieve constipation and heartburn and nausea, and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
¼ of an avocado
FUN FACT
Your baby is as big as an avocado during week 16 of your pregnancy!
Bananas are rich in fiber, magnesium, potassium, and vitamin B6. Bananas may boost energy, and may relieve heartburn and nausea. Bananas are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks). Avoid bananas if constipated.
OPTIMAL SERVING
1 small or ½ large
FUN FACT
Your baby is as big as a banana during week 20 of your pregnancy!
Barley is rich in fiber, magnesium, niacin, phosphorus, riboflavin, and thiamin. Barley may relieve constipation and is anecdotally believed to be lactogenic. Barley is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
¼ cup raw or ½ cup cooked
Basil is rich in vitamin K. Basil may boost energy, may relieve constipation and heartburn, is beneficial if you’re a mama with gestational diabetes, and is anecdotally believed to be labor-inducing and lactogenic.
OPTIMAL SERVING
1 tablespoon chopped (fresh) or 1 teaspoon (dried)
Beef is rich in choline, iron, magnesium, niacin, phosphorus, potassium, protein, vitamin B6, vitamin B12, and zinc. Beef liver is rich in choline, iodine, iron, magnesium, niacin, protein, vitamin B6, vitamin B12, and vitamin A, vitamin D, vitamin K, and zinc. Beef broth, beef sausage, ground beef, pot roast, and slow-cooked tough cuts of meat are rich in glycine. Beef may relieve nausea and is beneficial if you’re a mama with gestational diabetes. Avoid beef if constipated.
OPTIMAL SERVING
3 oz
Beet greens are rich in fiber, potassium, vitamin A, vitamin C, and vitamin K. Beet greens may boost energy, may relieve constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
Beets are rich in fiber, folate, and potassium. Beets may boost energy, may relieve constipation and heartburn, are beneficial if you’re a mama with gestational diabetes, and are anecdotally believed to be lactogenic.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
Bell peppers are rich in fiber and vitamin C. Bell peppers are hydrating, may relieve constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
Black beans are rich in fiber, folate, iron, magnesium, phosphorus, protein, and thiamin. Black beans may boost energy, may relieve constipation, and are beneficial if you’re a mama with gestational hypertension. Black beans are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup cooked
Blackberries are rich in fiber and vitamin C. Blackberries may boost energy, are hydrating, and may relieve constipation. Blackberries are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup
Blue cheese is rich in calcium, folate, niacin, phosphorus, protein, riboflavin, and vitamin A. Blue cheese is beneficial if you’re a mama with gestational diabetes or gestational hypertension. Avoid blue cheese if you’re a mama with constipation.
OPTIMAL SERVING
1 oz
Blueberries are rich in fiber, vitamin C, and vitamin K. Blueberries may boost energy, are hydrating, and may relieve constipation. Blueberries are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup
FUN FACT
Your baby is as big as a blueberry during week 7 of your pregnancy!
Bok choy is rich in fiber, potassium, vitamin A, and vitamin C. Bok choy may boost energy, may relieve constipation and heartburn, and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
Fortified bread is rich in chloride, folate, magnesium, and vitamin D. Enriched bread is rich in chloride, iron, magnesium, niacin, riboflavin, thiamin, vitamin B12, and zinc. Rye bread is rich in chloride, iodine, phosphorus. Whole wheat bread is rich in chloride, fiber, folate, iron, magnesium, niacin, phosphorus, riboflavin, thiamin, vitamin B12, vitamin D, and zinc. Whole wheat bread may relieve constipation and heartburn. Bread is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks). All bread may relieve nausea, although avoid white bread if you’re a mama with constipation.
OPTIMAL SERVING
1 slice (1 oz)
Broccoli is rich in fiber, folate, magnesium, potassium, vitamin A, vitamin C, and vitamin K. Broccoli is hydrating, may relieve constipation and heartburn, and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
Brown rice is rich in fiber and magnesium. Brown rice may boost energy, may relieve constipation and heartburn and nausea, and is anecdotally believed to be lactogenic. Brown rice is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup cooked
Brussels sprouts are rich in fiber, folate, potassium, vitamin C, and vitamin K. Brussels sprouts may relieve constipation and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
Butternut squash is rich in fiber, vitamin A, and vitamin C. Butternut squash is hydrating and may relieve constipation. Butternut squash is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
1 cup raw or ½ cup cooked
FUN FACT
Your baby is as big as a butternut squash during week 29 of your pregnancy!
Cabbage is rich in fiber, vitamin C, and vitamin K. Cabbage may boost energy, may relieve constipation and heartburn and nausea, and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
FUN FACT
Your baby is as big as a cabbage during week 30 of your pregnancy!
Cantaloupe is rich in fiber, potassium, vitamin A, and vitamin C. Cantaloupe is hydrating and may relieve constipation, heartburn, and nausea. Cantaloupe is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup chopped
FUN FACT
Your baby is as big as a cantaloupe during week 34 of your pregnancy!
Carrots are rich in fiber, magnesium, and vitamin A. Carrots are hydrating, may relieve constipation and heartburn, are beneficial if you’re a mama with gestational diabetes, and are anecdotally believed to be lactogenic.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
FUN FACT
Your baby is as big as a carrot during week 21 of your pregnancy!
Cashews are rich in fiber, iodine, magnesium, phosphorus, potassium, protein, and zinc. Cashews may boost energy, may relieve constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes or gestational hypertension. Cashew milk is hydrating.
OPTIMAL SERVING
1 oz or ¼ cup
Cauliflower is rich in fiber and vitamin C. Cauliflower is hydrating, may relieve constipation and heartburn, and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
FUN FACT
Your baby is as big as a cauliflower during week 27 of your pregnancy!
Celery is rich in chloride, fiber, and vitamin C. Celery is hydrating, may relieve constipation and heartburn, and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
Cheddar is rich in calcium, chloride, folate, iodine, niacin, phosphorus, protein, riboflavin, vitamin A, and zinc. Cheddar is beneficial if you’re a mama with gestational diabetes or gestational hypertension. Avoid cheddar cheese if you’re a mama with constipation.
OPTIMAL SERVING
1 oz
Cherries are rich in fiber and potassium. Cherries are hydrating and may relieve constipation. Cherries are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup
FUN FACT
Your baby is as big as a cherry during week 9 of your pregnancy!
Chia seeds are rich in calcium, fiber, iron, magnesium, niacin, omega-3 ALA, and potassium. Chia seeds may boost energy, may relieve constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes or gestational hypertension.
OPTIMAL SERVING
1 tablespoon
Chicken is rich in choline, magnesium, niacin, phosphorus, protein, riboflavin, vitamin B6, vitamin B12, and zinc. Chicken broth, skin-on bone-in chicken thighs, skin-on bone-in chicken wings, and whole roasted chicken are rich in glycine. Chicken may boost energy, may relieve heartburn and nausea, and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
3 oz
Chickpeas are rich in chloride, fiber, folate, iron, magnesium, phosphorus, protein, vitamin B6, and zinc. Chickpeas may boost energy, may relieve nausea and constipation, are beneficial if you’re a mama with gestational hypertension, and are anecdotally believed to be lactogenic. Chickpeas are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup cooked
Chocolate is rich in magnesium, phosphorus, potassium. Dark chocolate may boost energy. Cocoa may relieve constipation. Avoid chocolate if experiencing heartburn.
OPTIMAL SERVING
1 oz
Coconut is rich in phosphorus; coconut milk and coconut water is rich in potassium. Coconut water is hydrating and may relieve constipation. Most coconut products (coconut oil, coconut milk, coconut cream, shredded coconut) are rich in protein and fat—therefore they help stabilize blood sugar if you’re a mama with gestational diabetes. However, coconut water is high in carbohydrates and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup (fruit) or 1 cup (liquid)
FUN FACT
Your baby is as big as a coconut during week 31 of your pregnancy!
Cod is rich in choline, iodine, omega-3 DHA, omega-3 EPA, phosphorus, and protein. Cod may relieve heartburn and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
3 oz
Collard greens are rich in calcium, fiber, folate, vitamin A, vitamin C, and vitamin K. Collard greens may boost energy, may relieve constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes or gestational hypertension.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
Corn is rich in fiber, iodine, and magnesium. Corn is hydrating and may relieve constipation. Corn is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup cooked
FUN FACT
Your baby is as big as a corn during week 24 of your pregnancy!
Cottage cheese is rich in calcium, iodine, niacin, phosphorus, protein, riboflavin, and vitamin B12. Cottage cheese is beneficial if you’re a mama with gestational diabetes or gestational hypertension. Avoid cottage cheese if you’re a mama with constipation
OPTIMAL SERVING
1 oz
Cucumbers are rich in choline, fiber, potassium, and vitamin K. Cucumbers are hydrating, may relieve heartburn, and are beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 small cucumber or ½ cup chopped
Dates are rich in fiber and potassium. Dates may relieve constipation and are anecdotally believed to be labor-inducing. Dates are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
¼ cup
Edamame is rich in choline, fiber, iron, magnesium, omega-3 ALA, phosphorus, protein, riboflavin, thiamin, vitamin B6, and vitamin K. Edamame may boost energy, may relieve constipation, and is beneficial if you’re a mama with gestational hypertension. Edamame is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup cooked
Eggplant is rich in fiber. Eggplant may relieve constipation, is beneficial if you’re a mama with gestational diabetes, and is anecdotally believed to be labor-inducing.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
FUN FACT
Your baby is as big as an eggplant during week 28 of your pregnancy!
Eggs are rich in chloride, choline, iodine, niacin, phosphorus, protein, riboflavin, and zinc. Egg yolks are rich in phosphorus, protein, and vitamin B12. Egg whites may relieve heartburn. Eggs may boost energy and are beneficial if you’re a mama with gestational diabetes. Avoid eggs if you’re a mama with constipation. If/when possible, Certified Humane + Certified Organic + pasture-raised (or free-range) eggs are best.
OPTIMAL SERVING
1 egg
Fennel is rich in fiber, potassium, and vitamin K. Fennel may relieve constipation and heartburn, is beneficial if you’re a mama with gestational diabetes, and is anecdotally believed to be lactogenic. Fennel seeds are also anecdotally believed to be lactogenic.
OPTIMAL SERVING
1 cup raw or ½ cup cooked (vegetable), or 1 teaspoon (seeds)
Feta is rich in phosphorus, protein, riboflavin, vitamin B12, and zinc. Feta cheese is beneficial if you’re a mama with gestational diabetes. Avoid feta cheese if you’re a mama with constipation.
OPTIMAL SERVING
1 oz
Figs are rich in fiber; dried figs are rich in potassium. Figs may relieve constipation. Figs are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
1 ½ fresh or dried
FUN FACT
Your baby is as big as a fig during week 11 of your pregnancy!
Flaxseeds are rich in fiber, magnesium, omega-3 ALA, protein, and riboflavin. Flaxseeds may boost energy, may relieve constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes or gestational hypertension.
OPTIMAL SERVING
1 tablespoon
Fortified flour is rich in folate and magnesium. Avoid white flour if you’re a mama with constipation, however whole wheat flour may relieve constipation and heartburn. Flour is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
¼ cup
Goat cheese is rich in calcium, folate, phosphorus, protein, and vitamin A. Goat cheese is beneficial if you’re a mama with gestational diabetes or gestational hypertension. Avoid goat cheese if you’re a mama with constipation.
OPTIMAL SERVING
1 oz
Grapefruits are rich in fiber and vitamin C. Grapefruits are hydrating and may relieve constipation. Grapefruit is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks). Avoid grapefruit if experiencing heartburn.
OPTIMAL SERVING
½ grapefruit or ½ cup sliced
FUN FACT
Your baby is as big as a grapefruit during week 23 of your pregnancy!
Grapes are rich in vitamin K. Grapes are hydrating, and they may relieve nausea and constipation. Grapes are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup
Green beans are rich in fiber, iodine, vitamin C, and vitamin K. Green beans may relieve constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
Gruyère is rich in calcium, folate, niacin, phosphorus, protein, vitamin A, and vitamin B12. Gruyere is beneficial if you’re a mama with gestational diabetes or gestational hypertension. Avoid gruyère if you’re a mama with constipation.
OPTIMAL SERVING
1 oz
Halibut is rich in choline, magnesium, niacin, omega-3 DHA, omega-3 EPA, phosphorus, protein, vitamin B6, and vitamin B12. Halibut may relieve constipation and heartburn and nausea, and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
3 oz
Hazelnuts are rich in fiber, folate, magnesium, phosphorus, potassium, protein, and thiamin. Hazelnuts may boost energy, may relieve constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes or gestational hypertension.
OPTIMAL SERVING
1 oz or ¼ cup
Honeydew is rich in potassium and vitamin C. Honeydew is hydrating, and it may relieve constipation and heartburn and nausea. Honeydew is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup cubed
FUN FACT
Your baby is as big as a honeydew during week 35 of your pregnancy!
Kale is rich in fiber, vitamin A, vitamin C, and vitamin K. Kale may boost energy, is hydrating, may relieve constipation and heartburn, and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
FUN FACT
Your baby is as big as a kale during week 32 of your pregnancy!
Kidney beans are rich in choline, fiber, folate, iodine, iron, magnesium, niacin, phosphorus, and protein. Kidney beans may boost energy and may relieve constipation. Kidney beans are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup cooked
Kiwi is rich in fiber, potassium, vitamin C, and vitamin K. Kiwi is hydrating and may relieve constipation. Kiwi is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
1 ½ kiwi
Lamb is rich in niacin, phosphorus, protein, vitamin B12, and zinc. Lamb is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
3 oz
Lemons are rich in fiber and vitamin C. Lemons are hydrating, and may relieve nausea and constipation. Lemons are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks). Avoid lemon if experiencing heartburn.
OPTIMAL SERVING
1 lemon
FUN FACT
Your baby is as big as a lemon during week 13 of your pregnancy!
Lentils are rich in fiber, folate, iron, magnesium, niacin, phosphorus, potassium, protein, thiamin, vitamin B6, and zinc. Lentils may boost energy, may relieve nausea and constipation, and are beneficial if you’re a mama with gestational hypertension. Lentils are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup cooked
FUN FACT
Your baby is as big as a lentil during week 6 of your pregnancy!
Limes are rich in fiber and vitamin C. Limes are hydrating, and may relieve constipation and nausea. Limes are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks). Avoid limes if experiencing heartburn.
OPTIMAL SERVING
1 lime
FUN FACT
Your baby is as big as a lime during week 12 of your pregnancy!
Macadamia nuts are rich in fiber, phosphorus, protein, and thiamin. Macadamia nuts may boost energy, may relieve constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 oz or ¼ cup
Mangos are rich in fiber, potassium, and vitamin C. Mangos are hydrating and may relieve constipation. Mangos are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ mango
FUN FACT
Your baby is as big as a mango during week 19 of your pregnancy!
Mesclun greens are rich in chloride, fiber, folate, and vitamin K. Mesclun greens are hydrating, may relieve constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup
(Cow’s) Milk is rich in calcium, iodine, magnesium, niacin, protein, riboflavin, vitamin A, vitamin B12, and zinc. Fortified (cow’s) milk is rich in omega-3 DHA, omega-3 EPA, phosphorus, protein, and vitamin D. (Cow’s) Milk is hydrating, is beneficial if you’re a mama with gestational hypertension, and is anecdotally believed to be lactogenic. (Cow’s) Milk is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks). Avoid all dairy-based milks if you’re a mama with constipation.
OPTIMAL SERVING
1 cup milk
Mint is rich in fiber and vitamin C. Mint may boost energy, may relieve nausea and constipation, and is beneficial if you’re a mama with gestational diabetes. Avoid mint if experiencing heartburn.
OPTIMAL SERVING
1 teaspoon
Mozzarella is rich in calcium, niacin, phosphorus, protein, vitamin B12, and zinc. Mozzarella is beneficial if you’re a mama with gestational diabetes or gestational hypertension. Avoid mozzarella if you’re a mama with constipation.
OPTIMAL SERVING
1 oz
Mushrooms are rich in fiber, folate, niacin, phosphorus, riboflavin, vitamin D. Mushrooms may relieve constipation and are beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
Navy beans are rich in fiber, folate, iodine, iron, magnesium, niacin, phosphorus, potassium, protein, thiamin, and vitamin B6. Navy beans may boost energy, may relieve nausea and constipation, and are beneficial if you’re a mama with gestational hypertension. Navy beans are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup cooked
Nori is rich in chloride, fiber, and iodine. Nori may relieve constipation.
OPTIMAL SERVING
1 cup
Oats are rich in fiber, magnesium, niacin, thiamin, vitamin B6, and vitamin B12. Enriched oats are rich in iron and phosphorus. Oats may boost energy, may relieve nausea and constipation and heartburn, and are anecdotally believed to be lactogenic. Oats are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks). Oat milk is hydrating.
OPTIMAL SERVING
½ cup dry or 1 cup cooked
Oranges are rich in fiber, folate, potassium, and vitamin C. Oranges may boost energy, are hydrating, and may relieve constipation. Oranges are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks). Avoid oranges if experiencing heartburn.
OPTIMAL SERVING
1 orange
Oregano is rich in vitamin K. Oregano is beneficial if you’re a mama with gestational diabetes and is anecdotally believed to be labor-inducing.
OPTIMAL SERVING
1 tablespoon chopped (fresh) or 1 teaspoon (dried)
Papaya is rich in fiber, vitamin A, and vitamin C. Papaya is hydrating and may relieve constipation. Ripe papaya in particular may relieve heartburn. Papaya is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup chopped
FUN FACT
Your baby is as big as a papaya during week 22 of your pregnancy!
Parmesan is rich in calcium, phosphorus, and protein. Parmesan is beneficial if you’re a mama with gestational diabetes or gestational hypertension. Avoid parmesan if you’re a mama with constipation.
OPTIMAL SERVING
1 oz
Parsley is rich in choline, fiber, iron, vitamin A, vitamin C, and vitamin K. Parsley may boost energy, may relieve constipation and heartburn, and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup
Pasta is rich in choline, magnesium, niacin, and thiamin. Fortified pasta is rich in folate. Avoid white flour pasta if you’re a mama with constipation, however whole wheat flour pasta may relieve constipation and heartburn. Pasta is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup cooked
Peanuts are rich in choline, fiber, folate, magnesium, niacin, phosphorus, potassium, protein, thiamin, and zinc. Peanuts may relieve constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes or gestational hypertension.
OPTIMAL SERVING
1 oz or ¼ cup
Pears are rich in fiber and vitamin B6. Pears are hydrating, and may relieve constipation and heartburn and nausea. Pears are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
1 pear or ½ cup chopped
FUN FACT
Your baby is as big as a pear during week 15 of your pregnancy!
Peas (also knowns as English peas; commonly sold shelled and frozen) are rich in fiber, potassium, and thiamin. Snow peas and sugar snap peas are rich in fiber, vitamin A, vitamin C, and vitamin K. All peas may relieve constipation and are beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
Pecans are rich in fiber, folate, protein, and thiamin. Pecans may boost energy, may relieve constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 oz or ¼ cup
Pepitas (aka pumpkin seeds) are rich in fiber, iodine, iron, magnesium, niacin, phosphorus, potassium, protein, riboflavin, and zinc. Pepitas may boost energy, may relieve constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes or gestational hypertension.
OPTIMAL SERVING
1 oz or ¼ cup
Pine nuts are rich in fiber, iodine, magnesium, phosphorus, protein, and zinc. Pine nuts may boost energy, may relieve constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes or gestational hypertension.
OPTIMAL SERVING
1 oz or ¼ cup
Pineapple is rich in fiber and vitamin C. Pineapple is hydrating, may relieve constipation, is beneficial if you’re a mama with gestational hypertension, and is anecdotally believed to be labor-inducing. Pineapple is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup chopped
FUN FACT
Your baby is as big as a pineapple during week 33 of your pregnancy!
Pinto beans are rich in fiber, folate, iodine, iron, magnesium, protein, thiamin, and vitamin B6. Pinto beans may boost energy, may relieve nausea and constipation, and are beneficial if you’re a mama with gestational hypertension. Pinto beans are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup cooked
Pistachios are rich in fiber, phosphorus, potassium, protein, thiamin, and vitamin B6. Pistachios may boost energy, may relieve nausea and constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 oz or ¼ cup
Pork is rich in chloride, niacin, phosphorus, protein, riboflavin, thiamin, vitamin B6, vitamin B12, and zinc. Bacon, pork broth, pulled pork, pork rinds, and pork sausage are rich in glycine. Pork may relieve nausea and are beneficial if you’re a mama with gestational diabetes. Avoid cured pork products like sausage, bacon, charcuterie, and deli meats if you’re a mama with gestational hypertension.
OPTIMAL SERVING
3 oz
Potatoes are rich in fiber, iron, magnesium, niacin, phosphorus, potassium, vitamin B6, and vitamin C. Potato skins are rich in fiber, folate, magnesium, phosphorus, potassium. Potatoes may relieve nausea and constipation and heartburn, and are beneficial if you’re a mama with gestational hypertension. Potatoes are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
1 small or ¼ large potato
Quinoa is rich in fiber, iron, magnesium, phosphorus, and protein. Quinoa may boost energy, may relieve constipation, is beneficial if you’re a mama with gestational hypertension, and is anecdotally believed to be lactogenic. Quinoa is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
¼ cup dry or ½ cup cooked
Raisins are rich in potassium and magnesium. Raisins may relieve constipation. Raisins are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
¼ cup
Rapini (aka broccoli rabe) is rich in fiber, vitamin A, vitamin C, and vitamin K. Rapini is hydrating, may relieve constipation, is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
Raspberries are rich in fiber and vitamin C. Raspberries are hydrating and may relieve constipation. Raspberries are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup
FUN FACT
Your baby is as big as a raspberry during week 8 of your pregnancy!
Red leaf lettuce is rich in chloride, fiber, vitamin A, and vitamin K. Red leaf lettuce is hydrating, may relieve constipation and heartburn, and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup
Ricotta is rich in calcium, phosphorus, protein, riboflavin, vitamin A, and zinc. Ricotta is beneficial if you’re a mama with gestational diabetes or gestational hypertension. Avoid ricotta if you’re a mama with constipation.
OPTIMAL SERVING
1 cup
Romaine lettuce is rich in chloride, fiber, folate, vitamin A, and vitamin K. Romaine lettuce may boost energy, is hydrating, may relieve constipation and heartburn, and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
1 cup
FUN FACT
Your baby is as big as a romaine lettuce during week 36 of your pregnancy!
Salmon is rich in calcium, magnesium, niacin, omega-3 DHA, omega-3 EPA, phosphorus, potassium, protein, riboflavin, vitamin B6, vitamin B12, and vitamin D. Salmon may boost energy, may relieve constipation and heartburn and nausea, is beneficial if you’re a mama with gestational diabetes or gestational hypertension, and is anecdotally believed to be lactogenic.
OPTIMAL SERVING
3 oz
Scallops are rich in niacin, omega-3 DHA, omega-3 EPA, phosphorus, protein, and zinc. Scallops may relieve heartburn and are beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
3 oz
Sesame seeds are rich in fiber, magnesium, phosphorus, protein, and riboflavin. Tahini is rich in folate. Sesame seeds may boost energy, may relieve constipation and heartburn, are beneficial if you’re a mama with gestational diabetes or gestational hypertension, and are anecdotally believed to be lactogenic.
OPTIMAL SERVING
1 tablespoon
FUN FACT
Your baby is as big as a sesame during week 5 of your pregnancy!
Shrimp is rich in niacin, omega-3 DHA, omega-3 EPA, protein, and zinc. Shrimp may relieve heartburn and are beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
3 oz
Snapper is rich in choline, phosphorus, protein, vitamin B6, vitamin B12, and vitamin D. Snapper may relieve nausea and heartburn, and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
3 oz
Spinach is rich in calcium, fiber, folate, iron, magnesium, potassium, riboflavin, vitamin A, vitamin C, and vitamin K. Spinach may boost energy, is hydrating, may relieve constipation and heartburn, is beneficial if you’re a mama with gestational diabetes or gestational hypertension, and is anecdotally believed to be lactogenic.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
Strawberries are rich in fiber, folate, and vitamin C. Strawberries may boost energy, are hydrating, and may relieve constipation. Strawberries are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup sliced strawberries
FUN FACT
Your baby is as big as a strawberry during week 10 of your pregnancy!
Sunflower seeds are rich in fiber, folate, iodine, niacin, magnesium, phosphorus, potassium, protein, riboflavin, thiamin, vitamin B6, vitamin D, and zinc. Sunflower seeds may relieve constipation, heartburn, and nausea. Sunflower seeds are beneficial if you’re a mama with gestational diabetes or gestational hypertension.
OPTIMAL SERVING
1 oz or ¼ cup
Sweet potatoes are rich in fiber, potassium, vitamin A, vitamin B6, and vitamin C. Sweet potatoes may boost energy, may relieve nausea and constipation and heartburn, and are anecdotally believed to be lactogenic. Sweet potatoes are a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
¼ of a large sweet potato
Swiss chard is rich in fiber, magnesium, potassium, vitamin A, vitamin C, and vitamin K. Swiss chard may boost energy, may relieve constipation and heartburn, and is beneficial if you’re a mama with gestational diabetes or gestational hypertension.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
FUN FACT
Your baby is as big as Swiss chard during week 37 of your pregnancy!
Swiss cheese is rich in calcium, niacin, phosphorus, protein, and vitamin B12. Swiss cheese is beneficial if you’re a mama with gestational diabetes or gestational hypertension. Avoid Swiss cheese if you’re a mama with constipation.
OPTIMAL SERVING
1 oz
All teas are hydrating. Make sure to check out our Herbal Friends page to learn about the benefits of dried herbal teas and infusions!
OPTIMAL SERVING
1 cup daily
Tempeh is rich in calcium, iron, magnesium, niacin, protein, riboflavin, and zinc. Tempeh may boost energy, may relieve constipation, and is beneficial if you’re a mama with gestational hypertension. Tempeh is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
3 oz
Tilapia is rich in choline, niacin, omega-3 DHA, omega-3 EPA, protein, vitamin B6, vitamin B12, and vitamin D. Tilapia may relieve nausea and heartburn, and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
3 oz
Tofu is rich in calcium, iron, magnesium, niacin, phosphorus, protein, vitamin B12, and zinc. Tofu may boost energy, may relieve constipation, and is beneficial if you’re a mama with gestational hypertension. Tofu is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
3 oz
Tomatoes are rich in chloride, fiber, potassium, vitamin A, and vitamin C. Tomatoes are hydrating and may relieve constipation, and are beneficial if you’re a mama with gestational diabetes. Avoid tomatoes if experiencing heartburn.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
Canned tuna (chunk light) is rich is iron, niacin, omega-3 DHA, omega-3 EPA, phosphorus, protein, vitamin A, vitamin B6, vitamin B12, vitamin D, and vitamin K. Tuna (Chunk Light) may boost energy, may relieve nausea and heartburn, and is beneficial if you’re a mama with gestational diabetes.
OPTIMAL SERVING
3 oz
Turkey is rich in iodine, niacin, phosphorus, protein, and zinc; light turkey meat is rich in vitamin B6. Turkey may relieve nausea and heartburn, and is beneficial if you’re a mama with gestational diabetes. However, it’s advised to avoid cold turkey deli meat.
OPTIMAL SERVING
3 oz
Turnip greens are rich in calcium, fiber, folate, vitamin A, vitamin C, and vitamin K. Turnip greens may boost energy, may relieve constipation and heartburn, and are beneficial if you’re a mama with gestational diabetes or gestational hypertension.
OPTIMAL SERVING
1 cup raw or ½ cup cooked
Walnuts are rich in fiber, magnesium, omega-3 ALA, phosphorus, and protein. Walnuts may boost energy, may relieve constipation and heartburn, are beneficial if you’re a mama with gestational diabetes, and are anecdotally believed to be lactogenic.
OPTIMAL SERVING
1 oz or ¼ cup
Watermelon is rich in vitamin C. Watermelon is hydrating and may relieve nausea, constipation, and heartburn. Watermelon is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup chopped
FUN FACT
Your baby is as big as a watermelon during week 40 of your pregnancy!
Wild rice is rich in fiber, magnesium, and zinc. Wild rice may relieve constipation and heartburn and nausea. Wild rice is a carbohydrate and therefore should be limited if you’re a mama with gestational diabetes (15-30 grams for breakfast, 30-45 grams for lunch and dinner, 15 grams for snacks).
OPTIMAL SERVING
½ cup cooked
Yogurt is rich in calcium, iodine, magnesium, phosphorus, protein, riboflavin, and vitamin B12. Yogurt may boost energy, is hydrating, and is beneficial if you’re a mama with gestational diabetes or gestational hypertension. We will always call for plain Greek yogurt specifically in our recipes—since it is strained, it removes most of the lactose (the form of carbohydrate in dairy) and concentrates the protein. Long story short: Greek yogurt does not raise your blood sugar level and is therefore gestational diabetes-friendly! Avoid yogurt if you’re a mama with constipation.
OPTIMAL SERVING
1 cup
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