Grocery shopping while pregnant can feel overwhelming. There are nutrients you want to ensure are in your diet, and certain foods you’ll want to avoid. We’ve put together a shopping list that you can use as a resource.

Important Nutrients to Include in your Diet:

Omega 3s

Omega 3s help support the development of your baby’s eyes and brain.

Folic Acid

Folic acid helps support the development of your baby’s brain and spine. It also helps to convert food into energy. 


Protein aids in the development of your baby’s bones, cell generation, and muscle tissue. 

Calcium and Vitamin D

Calcium and Vitamin D helps support strong bones and teeth for both you and your baby. Both are important for growing muscles, organs, and the nervous system. 


Iron is important for your baby’s growth and brain development

Shopping list

You don’t have to limit your shopping list to these items, but we’ve listed a few of our favorite items within each category. 


  • Leafy green vegetables, ex: Spinach, Kale, Collard Greens
  • Green beans
  • Cucumbers
  • Cauliflower
  • Brussels sprouts
  • Yellow and green squash
  • Carrots 
  • Tomatoes
  • Starchy vegetables, ex: Sweet potatoes, 
  • Broccoli
  • Celery


  • Berries
  • Bananas 
  • Apples
  • Oranges
  • Mangoes
  • Melons
  • Peaches
  • Grapefruit
  • Kiwi
  • Grapes

Dairy Products (pasteurized)

  • Greek yogurt
  • Milk 
  • Cheese


  • Salmon, Cod, Flounder
  • Lean meats, ex: Chicken, Beef, Turkey
  • Tofu 
  • Legumes
  • Eggs

Whole Grains

  • Brown rice
  • Oatmeal
  • Barley
  • Quinoa
  • Farro
  • Whole wheat or bean pasta
  • Whole-grain bread & cereal

Healthy Fats

  • Nuts & Seeds
  • Nut Butters
  • Avocados 
  • Olive oil
  • Flax seeds

 Foods to avoid putting on your shopping list: 

  • Cold cuts and deli meats
  • Smoked seafood, ex: Lox
  • Fish high in mercury, ex: Shark, Swordfish, King Mackerel, Tilefish
  • Unpasteurized foods 
  • Raw sprouts

Our dietitian at  Lescale Maternal Fetal Medicine,  is here to help! Contact our office with any nutrition questions, or ask for further information at your next appointment. 

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