10 Nourishing Foods You Should Eat During Pregnancy {Part 1}

Eat During Pregnancy

Congratulations!  You have a tiny little life growing inside you!

It doesn’t matter how many times I assist a mom during labor, I am always in awe that we women can grow a tiny little being inside our belly.

As a holistic health coach, it ties my stomach in knots to know that doctors and midwives typically don’t have the tools to supply moms with the best nutritional resources during this important time in their baby’s development.  Many times they focus too much on what can’t be eaten during pregnancy, instead of what you can and should eat during pregnancy.  And, you are the only one able to choose nourishing foods for that little bean growing in your belly.  Some of us don’t realize how great of a responsibility that is.   That sweet little one growing in your belly is depending on you to get the sustenance it needs to grow and develop.

It is important to understand that proper development for an unborn child begins before one ever conceives.  Maintaining and improving your health before you ever have a little one growing inside you is very important to that little baby’s development throughout pregnancy and life.  In fact, taking great care of you health before conception can help steer you toward an easier pregnancy, healthier birth, and healthier baby.

I specialize in helping those who are desiring to conceive create a healthy environment for their baby-to-be and for those who already have a baby growing in their womb.  If you are interested in cultivating the best environment possible for your little one take a look at my services or send me an email to see if they are right for you.

But, if you are already expecting and haven’t had the greatest health don’t despair.  Taking control of your health and the health of your baby can start right now!  If you are still living and breathing it is never too late to improve your health!

Your food choices have the power to nourish and heal.


These 10 foods can be eaten in abundance during pregnancy (if you don’t have any known allergies) and will help you and your little one grow and thrive.

800px-NCI_butter1. Butter – I hope you aren’t surprised to hear that butter does not make you fat!  It is great for growing your baby’s brain and a powerful source of fatty acids.  It is also a powerful source of vitamins A, D, and E and provides the building block to cell membranes and hormones.  Plus, fat provides energy.  Often times during pregnancy we find ourselves easily run down and fatigued.  Although many things can contribute to this fatigue, consuming butter can help add fuel to your fire – literally!   If you crave french fries and other fried fast food during your pregnancy make yourself a pound cake with grain free flours or properly prepared grains instead and see if that kills the craving. Those dreams of french fries are your body’s way of telling you that you need more fat in your diet.

Want to know more?  Check out this post about how not enough butter can cause the infamous “mommy brain”.

2. Liver – Not usually part of many American’s diets anymore this super food will can give your baby some of its most needed nutrients.  Liver supplies vitamins A, D, E, K, B12 & Folic Acid as well as mineral Iron and Copper.  Only consume liver from Animals raised on pasture.  I suggest purchasing this nutritious organ meat from local farmers if you have access.  Chris Kresser has a great article that compares the nutrients in liver to some other foods.

Does the thought of eating liver completely gross you out?  I understand, chopping liver into bite sized pills that you can simply swallow may do the trick or you can try making a delicious pate.  If you don’t feel like you can stomach making pate during pregnancy have someone else make it for you.   If you still don’t think you can stomach it you can purchase dessicated liver in capsules like the ones here.

Didn’t think you were supposed to eat liver during pregnancy?  Read, Should Pregnant Women Eat Liver?

3. Fish Roe –  Another super food the Vitamin D contained in Fish Roe is amazing. Yes, these are fish eggs and many people like to just eat them off the spoon. (They are a great early food for babies too!)  You can also eat them with crackers.  This fabulous food may not be on your regular menu, but it should it also contains vitamin A, K2, Iodine, Omega 3s and DHA great for both you and your growing bambino.

4. Bone Broth – Yes, one of the best things in the world that you can drink or use in cooking homemade bone broth contains gelatin that aid in gut healing.  It also contains the amino acid glycine which aids in eliminating toxins from the body.  And, you and your peanut don’t want miss out on some of the most easily absorb-able minerals around calcium, magnesium, phosphorus, silicon, sulphur and trace minerals.  Most nourishing for your little one your body will put them to use right away!

256px-Brown-eggs5. Eggs – They are incredible and edible and you should most certainly eat them in abundance during pregnancy.  Eggs contain iron, phosphorus, selenium, vitamins A, B12, B2, and B5.  They contain Choline which is very important for brain development.   Make sure you buy eggs from your local farmer if you are able.  Decoding supermarket “health” eggs is often a difficult task.  The most nourishing eggs are the ones laid by pastured hens that are allowed to roam free.

And, pssst these foods are fabulous for fertility!  If you are wanting to have a baby eat up!

Curious about what else you should eat during pregnancy?

 Read part 2 of 10 Foods You Should Eat During Pregnancy


Broth is Beautiful by Sally Fallon

Have you eaten any of these foods during your pregnancy? 



  1. Amanda Cochran says:

    Hi Becky- I just discovered your site and I am SO glad I did! I have been having stomach problems for over a yer now–just bad stomachaches or heartburn, and constant nausea, and random bouts with diarrhea . Well, not random–usually when I am stressed or anxious about something! I got checked out by a doctor but after conducting an endoscopy and colonoscopy, he said everything looked fine. I’m still having problems and there are foods I used to be able to eat that I can’t eat anymore! Everything is pointing to IBS or some similar illness, and I don’t want to take medication because I believe that all medications cause more problems than the one they were supposed to fix, mess with your hormones and also cause you to have children with unusual problems or allergies. I don’t have kids yet but I’m aware of what drugs can do to your body. I have thought about herbalism before but did not think there were serious resources out there! So I am signing up for your updates to learn all I can. Thank you so much for sharing the wisdom you’ve learned (and your faith)!! XOXO- Amanda

    • Becky Webb says:

      Hi Amanda! Yay! So glad to “meet you”.

      Make sure you check out my posts on digestion, here! Everything is definitely not fine! And, it is wonderful that you want to start taking charge of your health now to have healthy children. If you band-aid it, you won’t be able to heal or if you feel aweful all the time you won’t be able to do what you’ve been created to do, right?

      You are in a great place now, because there is lots that you can do to begin to heal before you begin to have children. It can save them so many problems too! God’s great design (our body) is a complex science for sure! And, there are many tools that he gives us in order to function as he designed it. But, we do have to use them. 🙂 I’m excited that you will be following me my blog. Let me know if you are ever in need of any one-on-one support. I would be more than happy to work with you and to increase your odds of a healthy happy pregnancy, birth & baby!

  2. Dear Becky,
    I posted the page on what you should eat on facebook/pinterest. But immedeatly I had reactions about worried pregnant mothers about eating liver. High in vitA, too high and not organic full of “rubish”. Midwifes advise against eating liver, but you promote it!
    I agree you need the vitamins, you may want to suggets alternitives?
    Thank you for all the wonderfull pages!
    Maaike, lactation consultant.

    • Hi Maaike. Thanks so much for your comment. Liver is fabulous addition to the diet. Traditional cultures ate it often to nourish themselves both during pre-conception and during pregnancy. I don’t ever promote liver from confined animals that are not pastured. Liver from those type of animals is highly toxic. Liver from animals that eat their native diet is nourishing and rich in vitamins and minerals. It is for sure a superfood that has been mostly forgotten. Unfortunately, the RDA of vitamin A for pregnant women is only 2600 IU – this is only 300 IU more than the RDA for woman who are not pregnant. Vitamin A is necessary during fetal development and through adult life. Vitamin A is a fat soluble vitamin that is needed for healthy membrane to line our cells. There is quite a bit information that there is problems in which the main study that deters woman from animal based uses of vitamin D. Now, that I am examining this information in greater depth. I will be writing an in depth post on the subject very soon.

  3. Pinning this for our readers!!! GOOD STUFF FOR SURE!!! (Mom of 8 here! And I adore this list!)
    Daja at The Provision Room recently posted…Website Work & Fermentation Class AnnouncementMy Profile

  4. “If you crave french friends […]” Hanging out with French people is indeed a great way to get more butter in your diet, but I think you meant to write French FRIES 🙂

Speak Your Mind


CommentLuv badge

Don't know what to make for dinner?