What are the best foods to eat while pregnant? It’s a question that may be swirling around in your head if you’ve just found out that you’re expecting. Eating a well-balanced diet during this time is essential, but knowing which foods to consume and which foods to avoid during pregnancy can feel like a bit of a minefield.

On top of dealing with morning sickness and the many other potential symptoms that can accompany pregnancy, many moms-to-be also have to face going without their favorite meals. And while it’s true that there are specific foods you’ll need to avoid because they pose a safety risk, you’ll be pleased to know there are plenty of delicious and healthy foods you can fill up on while pregnant.

In fact, focusing on what you can eat instead of what you can’t and filling your plate up with nutritious foods that are going to give your little one the best start in life can actually help make your diet feel less restrictive. Check our pregnancy diet guide to find out more.

For the most part, the foundations of eating well remain the same regardless of whether you’re pregnant. Yet there are specific nutrients that acquire increased importance while you’re expecting. These include vitamins and minerals like iron and folate that play a vital role in the healthy development of your baby. Our round-up of the best multivitamins for women has a great option for expecting mothers.

We’ve consulted an expert about the best foods to eat while pregnant. You’ll learn about the science behind which nutrients to consume so you can make informed decisions about what to put on your plate. If you have specific dietary requirements, speak to a health professional for tailored advice.

What nutrients are important during pregnancy?

“A healthy and well-rounded diet before, during, and after pregnancy is essential to provide the proper nutrients for your baby to grow and develop,” says Amy Bragagnini, a National Spokesperson for the Academy of Nutrition and Dietetics and Oncology Dietitian at the Trinity Health-Lacks Cancer Center.