Eating a balanced, nutrient-rich diet during pregnancy is essential for both the mother and the developing baby. Here are 25 of the best foods to include in your pregnancy diet, along with examples and simple recipe ideas.

1. Leafy Greens (Spinach, Kale)

• Nutrients: High in folate, iron, calcium, and vitamins A, C, and K.
• Recipe: Spinach and Kale Salad with strawberries, walnuts, and a light balsamic vinaigrette.

2. Eggs

• Nutrients: High-quality protein, choline, and essential vitamins.
• Recipe: Veggie Omelet with bell peppers, onions, and spinach.

3. Avocados

• Nutrients: Healthy fats, fiber, potassium, and folate.
• Recipe: Avocado Toast topped with a poached egg and cherry tomatoes.

4. Greek Yogurt

• Nutrients: Protein, calcium, probiotics.
• Recipe: Greek Yogurt Parfait with mixed berries, honey, and granola.

5. Berries (Blueberries, Strawberries, Raspberries)

• Nutrients: Antioxidants, fiber, and vitamins C and K.
• Recipe: Berry Smoothie with Greek yogurt, spinach, and almond milk.

6. Sweet Potatoes

• Nutrients: Beta-carotene (vitamin A), fiber, and vitamin C.
• Recipe: Roasted Sweet Potatoes seasoned with olive oil, rosemary, and sea salt.

7. Salmon

• Nutrients: Omega-3 fatty acids, high-quality protein, vitamin D.
• Recipe: Baked Salmon with lemon, garlic, and a side of steamed asparagus.

8. Nuts (Almonds, Walnuts)

• Nutrients: Healthy fats, protein, fiber, and vitamin E.
• Recipe: Almond and Berry Trail Mix with almonds, dried cranberries, and dark chocolate chips.

9. Lentils

• Nutrients: Protein, fiber, iron, and folate.
• Recipe: Lentil Soup with carrots, celery, onions, and garlic.

10. Oats

• Nutrients: Fiber, iron, and B vitamins.
• Recipe: Overnight Oats with chia seeds, bananas, and almond butter.

11. Lean Meats (Chicken, Turkey)

• Nutrients: High-quality protein, iron, and B vitamins.
• Recipe: Grilled Chicken Salad with mixed greens, avocado, and a light vinaigrette.

12. Quinoa

• Nutrients: Complete protein, fiber, and magnesium.
• Recipe: Quinoa Salad with cucumber, feta, cherry tomatoes, and a lemon dressing.

13. Beans (Black Beans, Chickpeas)

• Nutrients: Protein, fiber, iron, and folate.
• Recipe: Chickpea Stir-Fry with bell peppers, onions, and a teriyaki glaze.

14. Broccoli

• Nutrients: Fiber, calcium, folate, and vitamins C and K.
• Recipe: Steamed Broccoli with a drizzle of olive oil and a sprinkle of Parmesan cheese.

15. Carrots

• Nutrients: Beta-carotene (vitamin A), fiber, and antioxidants.
• Recipe: Carrot and Ginger Soup with a touch of cream for smoothness.

16. Whole Grains (Brown Rice, Whole Wheat Bread)

• Nutrients: Fiber, B vitamins, and magnesium.
• Recipe: Brown Rice Bowl with sautéed vegetables and a sprinkle of sesame seeds.

17. Oranges

• Nutrients: Vitamin C, fiber, and folate.
• Recipe: Citrus Salad with orange segments, arugula, and a light honey dressing.

18. Cottage Cheese

• Nutrients: Protein, calcium, and B vitamins.
• Recipe: Cottage Cheese with Pineapple and a sprinkle of cinnamon.

19. Pumpkin Seeds

• Nutrients: Magnesium, zinc, and healthy fats.
• Recipe: Pumpkin Seed and Cranberry Granola Bars for a healthy snack.

20. Bananas

• Nutrients: Potassium, vitamin B6, and fiber.
• Recipe: Banana and Peanut Butter Smoothie with a dash of cinnamon.

21. Chia Seeds

• Nutrients: Omega-3 fatty acids, fiber, and calcium.
• Recipe: Chia Pudding made with almond milk, vanilla extract, and topped with fresh berries.

22. Edamame

• Nutrients: Protein, fiber, and folate.
• Recipe: Steamed Edamame with a sprinkle of sea salt for a quick snack.

23. Mangoes

• Nutrients: Vitamins A and C, fiber.
• Recipe: Mango Salsa with diced mango, red onion, cilantro, and lime juice, served with grilled fish.

24. Tofu

• Nutrients: Protein, calcium, and iron.
• Recipe: Tofu Stir-Fry with broccoli, carrots, and a ginger soy sauce.

25. Dark Leafy Greens (Swiss Chard, Collard Greens)

• Nutrients: Folate, iron, calcium, and fiber.
• Recipe: Sautéed Swiss Chard with garlic, olive oil, and a squeeze of lemon.

Recipe Examples:

1. Spinach and Kale Salad:
   • Toss fresh spinach and kale with sliced strawberries, walnuts, and crumbled feta cheese. Drizzle with balsamic vinaigrette.
2. Baked Salmon with Asparagus:
   • Place salmon fillets on a baking sheet, drizzle with olive oil, lemon juice, and sprinkle with garlic. Roast alongside asparagus spears at 375°F (190°C) for 15-20 minutes.
3. Overnight Oats:
   • Combine rolled oats, chia seeds, almond milk, and sliced bananas in a jar. Refrigerate overnight and top with almond butter in the morning.

Eating a variety of these nutrient-dense foods can help ensure a healthy pregnancy by providing the vitamins, minerals, and energy needed for both you and your baby.