50 Fabulous Superfoods for Pregnancy and Postpartum


Now more than ever, it's essential that you stay hydrated to provide your baby with the water it needs.

  1. Increase your water consumption: Whether you're pregnant or breastfeeding, you need to up your water consumption.
  2. 100% fruit juice: Although actually eating fruit is ideal, fruit juice is a good substitute for sodas and other drinks with empty calories.


Proteins are the building blocks for your baby. Eat these foods to make sure you're getting enough.

  1. Chicken: Chicken offers moms a good, low-fat source of much-needed protein.
  2. Peanut butter: Peanut butter is filling, full of folate, and a good source of protein.
  3. Unprocessed meats: Meats in their natural, but fully cooked, state are an excellent source of protein.
  4. Soy: While you're dealing with morning sickness, soy can help you get the protein you need.
  5. Couscous: Flavor up couscous or eat it plain to get protein in pregnancy.


Although hormones may have your system backed up, you can stay regular with the help of these fiber-full foods.

  1. Raspberries: Enjoy some tart raspberries for sweetness and fiber.
  2. Apple: Grab an apple on your way out the door for some fiber on the go.
  3. Figs: Figs pack in an amazing amount of fiber, bananas, calcium, and iron.
  4. Bananas: Bananas can fill you up with both fiber and potassium.

Vitamin C

Build collagen, healthy skin, and bones with this important vitamin.

  1. Oranges: Many women crave oranges in pregnancy, and it's no wonder why-oranges are packed with the Vitamin C you need.
  2. Lemon: Satisfy your sour craving and a need for Vitamin C with lemons.
  3. Green pepper: Get your Vitamin C by throwing some green peppers in your salad.
  4. Orange juice: Orange juice can give you Vitamin C, folic acid, potassium, and more for pregnancy.
  5. Watermelon: Watermelon offers a hydrating, Vitamin C-packed treat.
  6. Strawberries: Throw some strawberries in your smoothie or salad for Vitamin C.

Folic Acid

Ward off common birth defects by eating these foods rich in folic acid.

  1. Asparagus: Folic acid can be found in asparagus.
  2. Corn: On the cob, creamed, or even frozen, corn can give you the folic acid your baby needs.
  3. Spinach: This dark green leaf is full of folic acid.
  4. Peas: Peas are good for naturally occurring folate.
  5. Beans: Beans are great for protein, folate, and complex carbohydrates.
  6. Chickpeas: Enjoy some hummus to get your serving of folic acid.


Zinc is great for keeping away colds drug-free in pregnancy, plus the careful building and functioning of DNA.

  1. Eggs: Eggs aren't just great for protein-they can pack in the zinc you need for breastfeeding.
  2. Mozzarella: Mozzarella cheese is packed with zinc for moms.
  3. Lobster: Crack open a lobster for a tasty serving of zinc.


Protect your bones and give your baby's teeth and bones a good start by loading up on calcium rich food.

  1. Yogurt: Yogurt is a good source of protein and calcium, and tastes great with fresh fruit and nuts.
  2. Milk: Lowfat milk offers so much per serving, especially calcium and protein.
  3. Go nuts: Almonds and hazelnuts can provide you with some of your calcium needs.
  4. Raw vegetables: Many raw vegetables offer a good serving of calcium.
  5. Broccoli: Broccoli isn't just a great source of calcium-it has Vitamin C, folate, and B6.


Long-lasting carbohydrates can offer fullness and the energy you need to keep going.

  1. Oatmeal: This fiber-full breakfast and snack is great for carbohydrates, too.
  2. Whole grain bread: Whole grain bread can give you a good dose of fiber and nutrition while offering healthy carbs.
  3. Whole flour: Whole flour offers a great way to get your zinc.
  4. Popcorn: A handful of air-popped popcorn offers fiber and useful carbs.
  5. Blueberries: Keep your energy levels high with these berries that are packed with antioxidants, vitamins, and minerals.
  6. Whole grain cereal: Whole grain cereal is easy to eat and full of good carbs, vitamins, and other nutrients.
  7. Brown rice: Brown rice can give you long-lasting energy.


Be sure you're getting enough iron to keep your energy levels up.

  1. Lean beef: Lean beef is a good source of protein and iron.
  2. Artichokes: Add artichokes to pastas and salads for an iron boost.
  3. Dried fruit: Dried fruit like prunes and raisins are great for iron.
  4. Mollusks: Enjoy mollusks including oysters, clams, and scallops for iron.

Vitamin A

Eat these foods for Vitamin A, which is essential to embryonic growth.

  1. Carrots: Carrots don't just help your eyesight-they're packed with the Vitamin A you need.
  2. Cream cheese: Spread some cream cheese on a fortified whole grain bagel for a little tasty Vitamin A.
  3. Sweet potatoes: Enjoy a sweet potato baked or even as sweet potato fries to pack a Vitamin A punch.

Fatty acids

These foods with fatty acid are incredibly valuable for growth and development of your baby.

  1. Seeds: Seeds an supply your body with essential fatty acids.
  2. Flaxseeds: Flaxseeds are a good source of Omega 3 fatty acids.
  3. Shrimp: Throw some shrimp on the barbeque, in your salad, or in your pasta to up your Omega 3 fatty acid intake.
  4. Salmon: Salmon is a powerhouse full of DHA, and an even help your mood.


Treat yourself now and then for a mommy pick me up.

  1. Dark chocolate: For new moms, dark chocolate full of antioxidants just might be the ticket to busting a bad mood.

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