This grocery list has been compiled using multiple nutrition books and online sources. The most nutrient-dense choices for pregnancy are listed at the top of each food group.
Colorful vegetables (select a few and mix them up each week)
- sweet potatoes
- bell peppers
- broccoli
- avocados
- winter squash
- tomatoes
- artichokes
- carrots
- cauliflower
- beets
- green peas
- asparagus
- brussel sprouts
- summer squash
- parsley
Dark green, leafy vegetables
- spinach
- kale
- swiss chard or collard greens
Colorful fruits (select a few)
- blueberries
- blackberries
- raspberries
- strawberries
- cantaloupe
- kiwi
- papaya
- mango
- bananas
- oranges
- grapefruit
- apples
- cherries
- pineapple
- watermelon
Dried Fruits
- apricots
- raisins
- figs
Whole grains
- quinoa
- fortified cereal (Total, All-Bran)
- oatmeal
- 100% whole wheat bread
- whole wheat tortillas or pitas
- whole grain or protein-fortified pasta
- brown rice
- whole grain crackers
- baked chips
Beans
- lentils
- soybeans/edamame
- chickpeas/garbanzo
- black beans
- pinto beans
- kidney beans
Lean meats and proteins
- beef (95-98% fat free)
- pork
- chicken breast
- lamb
- *tofu
Dairy products
- low fat Greek yogurt
- skim milk, with vitamin D and DHA
- soy or almond milk (with calcium)
- cottage cheese
- string cheese
- cream cheese
Fish and seafood *Mayo Clinic safe seafood list
8 to 12 ounces, approx. 2 meals per week
- salmon (wild U.S.)
- anchovies
- herring (Atlantic)
- sardines
- trout
- shrimp (wild North American)
- pollock
- canned light tuna
- canned salmon
Eggs
- eggs fortified with omega-3 acids
Nuts, Seeds, and Popcorn
- walnuts
- almonds
- pumpkin seeds
- sunflower seeds
- ground flax seeds
- popcorn
- peanut butter (natural)
Beverages
- calcium-fortified orange juice
- 100% fruit juice
- sparkling water (glass bottle)
- natural or organic ginger ale
Baking and Condiments
- whole wheat flour or almond flour
- organic ketchup
- all fruit, low sugar preserves