12 power foods to eat when you are pregnant


Choosing nutritious foods will help support the development of your baby and keep you healthy too.

Eating a healthy diet is more important than ever when you are pregnant to ensure your baby gets all the nutrients he/she needs to develop and thrive.


As someone who experienced morning sickness throughout the entire 9 months, I understand stomaching leafy greens, eggs and fish may all be too much.

However, if you can steer clear of the burgers and inject a few nutritious foods in where you can, you and your baby will only benefit.

Here are 12 power foods that you can try add to your diet that will help towards growing a healthy bub and keep you feeling great too!

1. Bananas

Bananas are a great source of vitamin B6 which is beneficial in the development of the baby’s nervous system. They are also high in potassium which can help with leg cramps and feelings of nausea.

2. Avocados

Avocados are high in folate which is an essential nutrient for the development of the foetus, particularly in early pregnancy.

3. Chia Seeds

The ‘super food’ chia seeds are packed with minerals like iron, magnesium and calcium as well as the essential omega-3 fatty acids. They are also a good source of fibre which is helpful when pregnant to maintain regular bowl movements.

4. Almonds

Almonds are a great source for good fat as well as protein, potassium, calcium, iron, zinc, calcium and vitamin E.

5. Maca powder

Maca powder may increase your energy and keep your hormones balanced which you might find are raging during your pregnancy.

6. Pineapple

Pineapple is rich in nutrients, low in saturated fat and contains plenty of fibre which will help any constipation you might be experiencing during pregnancy.

7. Walnuts

Walnuts are rich in protein, omega-3 fatty acids and high in antioxidants - all of which will help give you energy and support your babies neurological developments.

8. Salmon

Salmon is a great source of vitamin D and omega-3 fatty acids which can protect again high blood pressure important during pregnancy. It also contains some of the longer chain omega-3 fatty acids including EPA and DHA which has been suspected to protect against learning difficulties and visual problems. Salmon is also relatively low in mercury compared to other fish, but you don’t want to overdo it!

9. Chives

Chives are a great source of folate, iron, fibre, vitamin C, vitamin B6, calcium and magnesium which is important for your health and your baby’s as it is responsible for more than 300 cellular reactions.

10. Pinto Beans

Pinto beans are packed full of fibre and phosphorous as well as copper and iron which are essential for maintaining your health and your baby’s. In particular, copper helps form red blood cells, iron aids the making of haemoglobin which is responsible for carrying oxygen from your lungs to your baby and together with calcium, phosphorous is important for the development of your baby’s teeth and bones.

11. Leeks

Leeks contain a high amount of calcium essential for the development of your baby’s bones. Calcium will also help you combat some of the symptoms you may be experiencing during pregnancy including irritability, insomnia, back and leg pains or cramps.

11. Tahini

Tahini made from sesame seeds contains a good dose of healthy omega-6 fatty acids. These are important for proper cell integrity and a healthy nervous and immune system. Your milk glands, placenta and uterus all require healthy fats to develop and perform at their optimum.

12. Eggs

Eggs are a great source of protein and contain plenty of vitamins and minerals such as choline which is important for your baby’s brain development.