Pregnancy food safety guide
Every food rated safe, caution, or avoid — with the why. All 437 foods from the Avo database, updated as we add more.
Acai berries are small, deep-purple fruits known for their fiber and healthy fat content. They have a rich,…
Acorn squash is a sweet, hearty winter vegetable rich in vitamin C, potassium, fiber, and vitamin A. Its…
Almonds are a nutrient-dense nut offering healthy fats, protein, and minerals. They make a convenient,…
Almond butter is a creamy spread made from ground almonds, offering healthy fats, protein, and minerals. It's…
Almond milk is a plant-based beverage made from ground almonds and water, often fortified with calcium and…
Amaranth is a nutrient-dense ancient grain with a slightly nutty, earthy flavor, offering iron, calcium,…
Apples are a crisp, refreshing fruit that provide vitamin C and fiber in a convenient, portable package.…
Apple juice is a sweet, lightly tart drink made from pressed apples, offering a refreshing way to stay…
Applesauce is a smooth, cooked fruit puree that's gentle on the stomach and easy to digest. It offers a…
Apricots are a sweet, fiber-rich fruit offering vitamin C, potassium, and vitamin A, supporting several…
Arrowroot is a starchy root typically used in powdered form as a thickener or made into a mild, easily…
Artichoke is a fiber-rich vegetable that brings a good dose of folate, vitamin C, and B vitamins to your…
Arugula is a peppery leafy green rich in folate, iron, and calcium, making it a nutrient-dense addition to…
Asian pear is a crisp, juicy fruit that offers vitamin C and fiber. Its refreshing crunch and mild sweetness…
Asian Sea Bass is a nutrient-dense food, rich in dha and protein that can be part of a healthy pregnancy…
Asparagus is a spring vegetable known for its folate content and delicate flavor. It's a nutritious,…
Avocado is a creamy, nutrient-dense fruit rich in healthy fats, folate, and potassium. Its versatility and…
Avocado toast is mashed ripe avocado spread on toasted bread, usually finished with lemon, salt and chilli.…
Baby Chinese Cabbage is a nutritious choice, rich in iron and calcium that fits well into a balanced…
Bacon is a cured, fatty cut of pork that provides protein, zinc, and B vitamins, but its processing and…
A bagel is a dense, chewy ring of boiled-then-baked bread, usually eaten split and toasted with a topping. It…
Bagged salad is pre-cut mixed leaves — lettuce, rocket, spinach, chard — washed and sealed in a…
Baked beans are a hearty, protein-rich legume dish typically made from slow-cooked beans in a savory or…
Balsamic vinegar is a rich, slightly sweet vinegar made from grape must, popular in dressings and drizzles.…
Bamboo shoots are a crunchy, mild vegetable common in many Asian cuisines, offering a modest amount of fiber.…
Banana is a naturally sweet, portable fruit rich in potassium, magnesium, and folate. Its soft texture and…
Barley is a hearty whole grain offering iron, protein, fiber, and zinc, making it a wholesome addition to…
Basil is a fragrant herb that adds fresh, aromatic flavor to dishes while contributing iron, calcium, vitamin…
Bay leaf is an aromatic dried leaf used to add subtle depth to soups, stews, and sauces. It's used whole…
Bean sprouts, alfalfa, clover and other sprouted seeds are seeds germinated in warm, humid conditions and…
Beef brisket is a flavorful cut of beef that becomes tender with slow cooking. It offers a strong source of…
Beef broth is a savory liquid made by simmering beef bones and meat, often used as a base for soups and…
Beef liver is exceptionally nutrient-dense, offering large amounts of iron, protein, and vitamin A. Despite…
Beets are a colorful root vegetable offering folate, iron, and fiber. They can be enjoyed roasted, boiled, or…
Bell peppers are crisp, colorful vegetables packed with vitamin C, vitamin A, and fiber. They add crunch and…
Bison is a lean red meat known for its rich flavor and strong nutrient profile, including iron, protein, and…
Black beans are a nutrient-dense legume packed with folate, iron, protein, magnesium, and fiber. They're one…
Black pepper is a widely used spice that adds sharp, warming flavor to savory dishes. It's used in small…
Black tea is the everyday brew — English breakfast, builders, Assam, Earl Grey — made from fully oxidised tea…
Blackberries are a naturally sweet, dark berry offering vitamin C, fiber, and vitamin A. Their antioxidant…
Blackcurrants are small, tart berries exceptionally rich in vitamin C, along with vitamin A and fiber. Their…
Blue cheese is ripened with Penicillium mould to give its blue veins and sharp flavour; the familiar kinds —…
Blueberries are small, antioxidant-rich berries that offer vitamin C and fiber in a naturally sweet package.…
A hard-boiled egg is cooked in its shell until both white and yolk are firm, with nothing added. It is one of…
Bok choy is a mild, crunchy leafy green with folate, calcium, vitamin C, fiber, and vitamin A. It's commonly…
Bone marrow is a rich, fatty tissue often enjoyed roasted or used in broths. While it contains a…
Boysenberry is a nutritious choice, rich in vitamin c and fiber that fits well into a balanced pregnancy…
Brazil nuts are a large, rich tree nut known for their calcium, protein, and magnesium content. A small…
Bread is a everyday staple made from grain flour, offering folate, iron, protein, fiber, and B vitamins,…
Brie is a soft, mould-ripened cheese known for its creamy texture and mild, buttery flavor. While…
Broccoli is a nutrient-dense green vegetable offering folate, iron, calcium, choline, and vitamin C in a…
Brown Rice is a nutritious choice, rich in iron and protein that fits well into a balanced pregnancy diet.…
Brown sugar is a common sweetener made from sugar crystals combined with molasses, giving it a soft texture…
A brownie is a dense, baked chocolate square made from chocolate or cocoa, butter, sugar, flour and eggs.…
Brussels sprouts are a nutrient-dense cruciferous vegetable offering folate, iron, and vitamin C. Roasted,…
Buckwheat is a nutrient-dense, gluten-free seed often used as a grain, offering iron, protein, magnesium, and…
Bulgur is a quick-cooking whole grain that provides folate, iron, protein, and fiber, making it a nutritious…
A burger is a minced beef patty in a bun with salad and sauces. In pregnancy the only real rule is that the…
A burrito is a large flour tortilla rolled around rice, beans, a cooked protein, cheese and salsa. It is a…
Butter is a dairy fat that provides small amounts of vitamin D, vitamin A, and healthy fats. It can be…
Buttermilk is a tangy, cultured dairy drink that provides calcium, protein, and vitamin A. It's a refreshing,…
Butternut squash is a sweet, orange-fleshed vegetable rich in vitamin A, vitamin C, potassium, and fiber. Its…
Cabbage is a crunchy, low-calorie vegetable that offers vitamin C, fiber, and B vitamins. Its versatility in…
A Caesar salad is crisp romaine lettuce tossed in a creamy dressing of egg yolk, Parmesan, anchovy, garlic…
Cake is a baked sponge of flour, sugar, butter and egg, usually layered or topped with icing or cream. Once…
Camembert is a soft, mould-ripened cheese with a white bloomy rind and a creamy centre, a close cousin of…
Canned tomatoes are a convenient, shelf-stable way to add tomatoes to sauces, soups, and stews year-round.…
Tinned tuna is cooked tuna packed in spring water, brine or oil — a cupboard staple for sandwiches, pasta and…
Cannellini beans are a nutrient-rich legume providing folate, iron, calcium, and protein, making them an…
Canola oil is a light, neutral-flavored cooking oil derived from rapeseed, commonly used for baking,…
Cantaloupe is a juicy, refreshing melon rich in vitamin C, vitamin A, and potassium. Its high water content…
Cardamom is an aromatic spice that adds warmth and flavor to both sweet and savory dishes. It contributes…
Carrot is a nutritious choice, rich in vitamin c and fiber that fits well into a balanced pregnancy diet.…
Cashews are a creamy, nutrient-dense tree nut offering iron, protein, magnesium, fiber, and zinc, making them…
Cassava is a starchy root vegetable widely used as a staple food in many cuisines, providing vitamin C and…
Cauliflower is a mild, versatile vegetable rich in folate, choline, and vitamin C. Its adaptability, from…
Celery is a crunchy, water-rich vegetable that offers modest amounts of vitamin C, vitamin A, and B vitamins.…
Chai is black tea simmered with milk, sugar and warming spices such as cardamom, cinnamon, ginger and cloves.…
Chard is a leafy green vegetable rich in folate, iron, calcium, and magnesium. Its vibrant leaves and stalks…
Chayote is a mild, crisp squash-like vegetable that offers vitamin C, fiber, zinc, and B vitamins. Its subtle…
Cheddar cheese is a firm, pasteurised cheese that provides calcium and protein. It's a widely enjoyed,…
Cherries are a sweet, juicy fruit rich in vitamin C, fiber, and vitamin A, making them a refreshing and…
Chestnuts are a starchy tree nut with a mild, sweet flavor, offering vitamin C, fiber, and B vitamins. Unlike…
Chia seeds are tiny nutrient powerhouses rich in iron, calcium, plant-based protein, and omega-3 fatty acids.…
Chicken is a lean, versatile protein source offering protein, choline, and zinc. When cooked thoroughly, it's…
Chicken alfredo is fettuccine tossed in a sauce of cream, butter and parmesan, topped with sliced cooked…
Chicken broth is a savory liquid made by simmering chicken and often vegetables, commonly used as a base for…
Chicken liver is an organ meat exceptionally rich in iron, protein, zinc, and B vitamins, and it's one of the…
Chicken nuggets are small pieces of chicken, often minced and reformed, coated in breadcrumbs or batter and…
Chickpeas are a nutrient-packed legume offering folate, iron, calcium, protein, and choline in one versatile…
Chili flakes are dried, crushed chili peppers used to add heat and flavor to dishes. They're safe in typical…
Chinese Spinach is a nutritious choice, rich in folate and iron that fits well into a balanced pregnancy…
Chinese Yam is a nutritious choice, rich in vitamin c and fiber that fits well into a balanced pregnancy…
Chives are a mild, oniony herb often used fresh to top savory dishes. They provide small amounts of vitamin…
Chocolate is made from cocoa solids, cocoa butter and sugar, with milk added for milk chocolate. It is safe…
Cilantro is a fragrant, leafy herb that punches above its weight nutritionally, offering folate, iron,…
Cinnamon is a warm, fragrant spice commonly used to flavor both sweet and savory dishes. In small culinary…
Clams are a shellfish offering iron, calcium, and protein, making them a nutrient-dense choice during…
Clementines are a juicy, easy-to-eat citrus fruit rich in vitamin C and fiber, making them a refreshing and…
Cocoa powder is made from roasted, ground cacao beans and is used to flavor baked goods, drinks, and…
Coconut is a tropical fruit known for its firm white flesh and rich, creamy flavor. It provides iron, fiber,…
Coconut milk is a creamy, dairy-free liquid made from grated coconut flesh, often used to add richness to…
Coconut oil is a plant-based fat commonly used for cooking and baking, offering healthy fats in a versatile…
Coconut water is the clear liquid found inside young coconuts, valued as a naturally hydrating, lightly sweet…
Cod is a mild, flaky white fish that offers DHA, protein, choline, omega-3 fats, and vitamin D, making it a…
Coffee is a brewed drink whose defining ingredient is caffeine, with small amounts of magnesium, potassium…
Cola is a sweet, caffeinated fizzy drink flavoured with caramel and spices. It is not off-limits in…
Collard greens are a sturdy, leafy green vegetable rich in folate, iron, calcium, vitamin C, and fiber. This…
Cookies and biscuits are small baked sweets made from flour, sugar, butter and often egg. Baked, they are…
Coriander seed is a warm, citrusy spice used whole or ground in many savory dishes. It's a flavorful,…
Corn is a naturally sweet, filling vegetable that provides folate, vitamin C, fiber, vitamin A, and B…
Cornmeal is a versatile grain product that provides iron, fiber, and B vitamins, useful for supporting energy…
Cottage cheese is a soft, mild cheese that's rich in protein and calcium. Made from pasteurised milk, it's a…
Couscous is a small, steamed pasta made from semolina wheat, offering protein, fiber, and B vitamins. It's a…
Crab is a flavorful shellfish that provides calcium, protein, zinc, and B vitamins. When fully cooked and…
Crackers are thin, dry baked biscuits made from wheat flour, usually eaten with cheese, hummus or soup. They…
Cranberries are tart, vibrant red berries offering vitamin C and fiber. They're commonly eaten dried, cooked…
Cream cheese is a soft, mild dairy spread that provides calcium, protein, and healthy fats. Its smooth…
Crisps are thin slices of potato fried until crunchy and salted or flavoured, sold in packets. They are safe…
A croissant is a buttery, laminated pastry made from wheat flour, butter and a little egg. It is safe in…
Cucumber is a crisp, hydrating vegetable that offers vitamin C and fiber, making it a light and refreshing…
Cumin is a warm, earthy spice widely used in cooking, offering iron, calcium, fiber, and vitamin A in…
Curd cheese is a soft, mild dairy product that provides calcium, protein, and vitamin A, supporting bone and…
Curry powder is a blend of spices such as turmeric, cumin, and coriander, used to flavor a wide range of…
Custard is a sweet sauce of milk, sugar and either egg yolks or cornflour, poured over puddings or set into…
Daikon is a nutritious choice, rich in vitamin c and fiber that fits well into a balanced pregnancy diet.…
Dates are a naturally sweet, chewy fruit rich in iron, calcium, magnesium, and potassium. They're a…
Decaf coffee is regular coffee with most of the caffeine removed, usually by a water or CO2 process, leaving…
Deli meat means pre-sliced, ready-to-eat meats such as turkey, chicken, ham and roast beef from the counter…
Diet or zero-sugar soft drinks replace sugar with sweeteners such as aspartame, acesulfame K or sucralose.…
Dill is a fragrant herb that adds bright flavor to dishes while providing iron, calcium, vitamin C, and…
A doughnut is sweet, deep-fried dough, usually glazed, iced or filled. It is safe to eat in pregnancy and…
Dragon fruit is a vibrant tropical fruit with a mildly sweet flavor, offering iron, vitamin C, and fiber. Its…
Dried Tofu Skin is a nutritious choice, rich in iron and calcium that fits well into a balanced pregnancy…
Duck is a rich, flavorful poultry meat that provides high-quality protein, iron, and zinc. Its higher fat…
Duck eggs are larger and richer than chicken eggs, offering a concentrated source of protein, iron, choline,…
Durian is a nutritious choice, rich in vitamin c and fiber that fits well into a balanced pregnancy diet.…
Edamame, young soybeans, are a plant-based powerhouse offering folate, iron, calcium, and protein all in one…
Eggs are a versatile, nutrient-dense food packed with high-quality protein and a wide range of vitamins and…
Egg white is the clear part of the egg, almost pure protein and water with very little fat. Cooked until…
The yolk is where almost all of an egg's vitamins, minerals and fat sit, including nearly all its choline and…
Eggplant is a mild, versatile vegetable that offers vitamin C, fiber, and B vitamins. Its ability to absorb…
Elderberry is a small, deep-purple fruit valued for its vitamin C content and fiber. It's typically enjoyed…
Endive is a nutritious choice, rich in folate and fiber that fits well into a balanced pregnancy diet. It's…
Energy drinks are sweet, carbonated drinks loaded with caffeine, sugar and stimulants such as taurine and…
Enoki mushrooms are thin, delicate fungi with a mild flavor, offering plant-based protein and fiber. When…
Farro is an ancient whole grain with a chewy texture and nutty flavor, offering folate, iron, protein, and…
Fennel is a nutritious choice, rich in folate and calcium that fits well into a balanced pregnancy diet. It's…
Feta is a tangy, crumbly cheese traditionally made from sheep's or goat's milk. It offers calcium, protein,…
Figs are a naturally sweet fruit that offer fiber and a range of vitamins and minerals. They can be enjoyed…
Fish is a lean protein source rich in DHA, omega-3 fatty acids, and essential minerals like zinc. Choosing…
Flax seeds are tiny nutritional powerhouses, rich in folate, iron, calcium, and omega-3 fats. Ground flax…
Flaxseed is a tiny but nutrient-dense seed offering folate, iron, protein, omega-3 fatty acids, and…
Flounder is a mild, flaky white fish that provides DHA, protein, omega-3 fatty acids, and B vitamins. As a…
Fortified cereal is a breakfast grain product enriched with added vitamins and minerals, often including…
Fox Nut is a nutritious choice, rich in iron and calcium that fits well into a balanced pregnancy diet. It's…
Freekeh is a roasted green wheat grain with a smoky flavor, offering folate, iron, and protein. It's a…
French fries are strips of potato deep-fried until crisp and salted. They are safe in pregnancy and a common…
French toast is a comforting breakfast dish made from bread soaked in an egg mixture and cooked until golden.…
A fried egg is cooked in a little oil or butter in a hot pan, with the yolk anywhere from runny to firm. In…
Fried rice is cooked rice stir-fried over high heat with egg, vegetables and often chicken, prawns or pork.…
Garlic is a flavorful aromatic that adds vitamin C and B vitamins to meals in small amounts. It's a safe and…
Gem squash is a small, round winter squash with a mild, buttery flavor once baked or steamed. It provides…
Ghee is a form of clarified butter with the milk solids removed, offering healthy fats and vitamin A. Its…
Ginger is a pungent, warming root commonly used to add flavor to food and drinks, offering small amounts of…
Goat cheese comes in many forms, from soft and mould-ripened to firm and aged, made from goat's milk. Soft or…
Gooseberries are small, tart berries rich in vitamin C and fiber. They can be eaten fresh when ripe or cooked…
Gouda is a semi-hard, mild cheese that provides calcium, protein, and healthy fats. Made from pasteurized…
Granola is rolled oats baked with nuts, seeds, oil and a sweetener such as honey into crunchy clusters, often…
Grapes are a sweet, juicy fruit that offer vitamin C and fiber in a convenient bite-sized form. They make an…
Grape molasses is a thick, dark syrup made by boiling down grape juice, valued for its concentrated sweetness…
Grapefruit is a tangy citrus fruit packed with vitamin C and a good dose of fiber and vitamin A. Its…
Grass Carp is a nutritious choice, rich in dha and protein that fits well into a balanced pregnancy diet.…
Greek yogurt is a thick, creamy dairy food rich in calcium, protein, choline, potassium, and B vitamins. Its…
Green beans are a crisp, fiber-rich vegetable that offer a helpful mix of folate, iron, and vitamins A and C.…
Green Papaya is a nutritious choice, rich in vitamin c and fiber that fits well into a balanced pregnancy…
Green tea is made from unoxidised tea leaves, giving a grassy, lighter brew with less caffeine than black…
Grikiai, or buckwheat, is a hearty grain-like seed rich in iron, protein, and fiber. Despite its name, it's…
Grits are a cooked porridge made from ground corn, often enriched with iron and B vitamins. They're a…
Ground beef is a rich source of high-quality protein and iron, making it a valuable addition to a pregnancy…
Guava is a tropical fruit known for its high vitamin C content along with fiber and vitamin A. Its sweet…
Haddock is a nutritious choice, rich in dha and protein that fits well into a balanced pregnancy diet. It's…
Hake is a mild, white fish that is a great source of lean protein and omega-3 fatty acids. It's considered a…
Halibut is a firm, mild white fish rich in DHA, protein, omega-3 fatty acids, and B vitamins. It's a…
Halloumi is a firm, salty Cypriot cheese that holds its shape when grilled or fried, giving a golden crust…
Ham is a cured, processed pork product often sliced thin for sandwiches. While it offers some protein and B…
Havarti cheese is a semi-soft cheese that provides calcium, protein, and healthy fats. Choosing pasteurized…
Hazelnuts are a crunchy tree nut rich in iron, calcium, protein, fiber, and zinc. Their nutrient density and…
Hemp Hearts is a nutritious choice, rich in iron and protein that fits well into a balanced pregnancy diet.…
Hemp seeds are a nutrient-dense seed packed with plant-based protein, healthy fats, and minerals like iron…
Herbal teas are infusions of leaves, flowers, roots or fruit rather than the tea plant, so most are…
Herring is an oily fish rich in DHA, calcium, and protein, offering strong nutritional value during…
Hollandaise is a rich sauce of egg yolks whisked with melted butter and lemon, the classic topping for eggs…
Honey is a natural sweetener that provides small amounts of vitamin C and B vitamins along with its…
Honeydew melon is a sweet, juicy fruit with a pale green flesh, offering vitamin C and potassium. Its high…
Hot chocolate is milk warmed with cocoa or melted chocolate and a little sugar. It is a safe, comforting…
A hot dog is a cured, pre-cooked sausage of pork, beef or both, served in a soft bun. It is fine in pregnancy…
Huckleberries are small, dark berries with a sweet-tart flavor, offering vitamin C and fiber. They're often…
Hummus is a creamy dip made primarily from chickpeas, offering folate, iron, calcium, protein, and fiber. Its…
Ice cream is a frozen blend of milk, cream, sugar and flavourings, churned until smooth. Supermarket tubs and…
Iceberg lettuce is a crisp, water-rich leafy vegetable that adds crunch and hydration to salads and…
Jackfruit is a large tropical fruit with a naturally sweet flavor and a fibrous, meaty texture. It provides…
Jicama is a crisp, slightly sweet root vegetable often eaten raw or lightly cooked, providing vitamin C and…
Kabocha squash is a sweet, dense winter squash packed with vitamin A, vitamin C, potassium, and fiber. Its…
Kale is a hearty, dark leafy green packed with folate, iron, calcium, vitamin C, and magnesium, making it one…
Kefir is a fermented dairy drink similar to a thin yogurt, rich in calcium, protein, and beneficial live…
Ketchup is a sweet, tangy sauce of cooked tomatoes, vinegar, sugar and spices. It is safe throughout…
Khichdi is a nutritious choice, rich in iron and protein that fits well into a balanced pregnancy diet. It's…
Kidney beans are a hearty legume packed with folate, iron, and plant-based protein, making them a nutritional…
Kiwi is a small, tangy-sweet fruit known for its bright green flesh and high vitamin C content. It's a…
Kohlrabi is a crisp, mild-flavored member of the cabbage family, often eaten raw or cooked. It provides a…
Kombucha is a fizzy, lightly sour drink made by fermenting sweetened tea with a culture of yeast and…
Kumquats are small citrus fruits eaten whole, peel and all, offering a sweet-tart flavor along with vitamin C…
Labneh is a thick, tangy strained yogurt cheese rich in calcium, protein, and healthy fats. It's a creamy,…
Lamb is a rich source of protein, iron, and zinc, making it a nutrient-dense meat option during pregnancy.…
Lamb broth is a savory liquid made by simmering lamb bones and meat, often used as a base for soups and…
Lasagna is a baked dish of pasta sheets layered with meat ragù, béchamel and cheese. It is safe in pregnancy…
A latte is one or two shots of espresso topped up with steamed milk and a thin layer of foam; a cappuccino is…
Leeks are a mild, onion-family vegetable rich in iron, vitamin C, and fiber, making them a nutritious…
Lemon is a tart citrus fruit prized for its bright flavor and vitamin C content. A little goes a long way in…
Lemon juice is a tart citrus juice commonly used to brighten dishes, dressings, and drinks. It's a good…
Lemonade is a sweetened lemon drink, either still and cloudy from fresh juice or clear and sparkling from a…
Lentils are a nutrient-dense legume packed with folate, iron, protein, and minerals. They're an affordable,…
Lima beans are a creamy, mild legume packed with folate, iron, protein, potassium, and fiber. They're a…
Lime is a tart citrus fruit prized for its bright flavor and vitamin C content. It's commonly used to add…
Lime juice is a tangy citrus juice widely used to flavor drinks, marinades, and dressings. Like lemon juice,…
Lobster is a large crustacean with sweet, firm meat in the tail and claws, served boiled, grilled or in a…
Lotus root is a crunchy, mildly sweet root vegetable with an attractive lace-like pattern when sliced,…
Lychee is a sweet, fragrant tropical fruit with juicy white flesh and a distinctive rough red skin, offering…
Mac and cheese is a comforting pasta dish made with a creamy cheese sauce. It can provide calcium and…
Macadamia nuts are a creamy, rich tree nut known for their healthy fat content and fiber. They make a…
Mackerel is an oily fish rich in DHA, protein, and omega-3 fats, but certain types carry a high mercury…
Mahi mahi is a firm, flavorful fish rich in DHA, protein, omega-3 fatty acids, and B vitamins. While…
Mandarins are a sweet, easy-to-peel citrus fruit that provide vitamin C and fiber, making them a refreshing…
Mango is a sweet, vibrant fruit rich in folate, vitamin C, and vitamin A, making it a nutrient-packed choice…
Maple syrup is a natural sweetener made from tree sap, offering a distinct flavor along with small trace…
Mascarpone is a rich, creamy Italian cheese offering calcium, protein, healthy fats, vitamin A, and B…
Mayonnaise is an emulsion of oil, egg and acid. Shop-bought jars and sachets are made with pasteurised egg…
Meatballs are minced meat, usually beef or a beef and pork mix, bound with egg and breadcrumbs and simmered…
Cow's milk is a rich source of calcium, protein, and vitamin D, all important for pregnancy. It's a familiar,…
Millet is a small, gluten-free grain that offers iron, protein, and fiber. It's a versatile whole grain that…
Minced lamb is a rich source of protein and iron, making it a hearty addition to a pregnancy diet. When…
Minced pork is finely ground pork used in meatballs, dumplings, stir-fries and sauces. Because mincing…
Mint is a refreshing, aromatic herb commonly used to flavor drinks, salads, and desserts. It offers small…
Mint is an aromatic herb commonly used to flavor teas, drinks, and dishes with its refreshing taste. It's…
Miso is a fermented soybean paste used to flavor soups and sauces, offering iron, calcium, and protein.…
Mozzarella is a mild, semi-soft cheese commonly used in Italian dishes and popular for its melting quality.…
A muffin is a soft, sweet individual cake, often with blueberries, chocolate chips or bran. It is safe in…
Mulberries are sweet, juicy berries that provide iron, vitamin C, and fiber. They're typically eaten fresh or…
Mung beans are small, green legumes packed with plant protein, fiber, and folate, making them a nourishing…
White mushrooms are a mild, versatile fungus that provide protein, choline, vitamin D, fiber, and zinc,…
Mussels are a shellfish rich in iron, calcium, and protein, offering strong nutritional value during…
Mustard is a condiment made from ground mustard seeds blended with vinegar, water or wine, ranging from mild…
Mustard greens are a leafy green vegetable packed with folate, iron, calcium, vitamin C, and fiber. This…
Napa Cabbage is a nutritious choice, rich in folate and calcium that fits well into a balanced pregnancy…
Navy beans are a small, mild white bean rich in folate, iron, protein, choline, and potassium. They're a…
Nectarines are a juicy stone fruit similar to peaches but with smooth skin, offering vitamin C, fiber,…
Noodles are long strands of wheat dough, boiled and served in broth, stir-fried or tossed in sauce. Plain…
Nutmeg is a warm, aromatic spice commonly used in small amounts to flavor sweet and savory dishes. It…
Nutritional yeast is a deactivated yeast product with a savory, cheese-like flavor, popular in plant-based…
Oat milk is a plant drink made by blending oats with water and straining, usually fortified with calcium and…
Oatmeal is a warming, whole-grain breakfast option rich in fiber, iron, and minerals. It's an excellent,…
Oats are a wholesome whole grain offering iron, protein, magnesium, and fiber, making them a nourishing…
Octopus is a lean seafood option rich in protein and minerals. It can be a flavorful part of a pregnancy diet…
Okra is a green, slightly mucilaginous vegetable rich in folate, vitamin C, and fiber. It's a nutritious…
Olive oil is a heart-healthy fat commonly used in cooking and dressings, prized for its monounsaturated fat…
Olives are small, flavorful fruits typically preserved in brine or oil, offering healthy fats, iron, and…
An omelette is beaten egg cooked flat in a pan and folded around a filling such as cheese, vegetables or ham.…
Onion is a flavorful, aromatic vegetable used as a base in countless dishes, offering vitamin C, fiber, and B…
Orange is a juicy citrus fruit well known for its vitamin C content, alongside folate, calcium, and…
Orange juice is a refreshing citrus beverage that provides folate, vitamin C, and potassium. Choosing…
Oregano is an aromatic herb that, while used in small amounts, contributes iron, calcium, and vitamin A to…
Oyster mushrooms are a mild, tender fungi variety that provide plant-based protein, vitamin D, and fiber.…
Pancakes are a batter of flour, egg and milk cooked on a hot pan, from thick fluffy stacks to thin crêpes and…
Paneer is a fresh, mild cheese popular in many cuisines, offering calcium, protein, and healthy fats. It can…
Ripe papaya is a sweet, tropical fruit offering folate, vitamin C, and vitamin A. When fully ripe, it's a…
Paprika is a vibrant, ground spice made from dried peppers, used to add color and mild flavor to dishes. In…
Parmesan is a nutritious choice, rich in calcium and protein that fits well into a balanced pregnancy diet.…
Parsley is a bright, leafy herb rich in folate, iron, and vitamin C relative to its small serving size. It's…
Parsnips are a sweet, earthy root vegetable related to carrots, offering vitamin C, potassium, and fiber.…
Passionfruit is a fragrant, tropical fruit with a tart-sweet flavor and edible seeds, offering a good dose of…
Pasta is a versatile grain-based staple that provides energy-giving carbohydrates along with iron, protein,…
Pâté is a smooth spread of cooked liver, meat, fish or vegetables, usually chilled and eaten cold. It sits…
Pattypan squash is a small, scalloped summer squash with a mild, slightly sweet flavor, offering vitamin C…
Peaches are a juicy, fragrant fruit that offer vitamin C and fiber. They make a refreshing, hydrating snack…
Peanuts are a nutrient-dense legume offering folate, iron, protein, and healthy fats, making them a…
Peanut butter is a nutrient-dense spread offering folate, iron, protein, and choline, along with healthy…
Pear is a sweet, juicy fruit that offers a refreshing dose of fiber and vitamin C. It's a gentle,…
Pears are a juicy, naturally sweet fruit that provide fiber and vitamin C in a convenient, portable package.…
Garden peas are a sweet, versatile legume packed with folate, iron, protein, vitamin C, and fiber, making…
Pecans are a rich, buttery tree nut that offer protein, fiber, and healthy fats. They make a satisfying…
Pecorino is a hard, salty sheep's milk cheese offering calcium, protein, and healthy fats. Made from…
Peppermint is an aromatic herb often used fresh, dried, or as a tea to add a cool, refreshing flavor to food…
Persimmon is a sweet, vibrant orange fruit rich in vitamin C, fiber, and vitamin A. Its honey-like flavor…
Pesto is a sauce of basil, pine nuts, garlic, Parmesan or Pecorino and olive oil, stirred through pasta or…
Pickles are cucumbers preserved in a salty, often vinegar-based brine, giving them a tangy crunch. They…
Pine nuts are small, buttery seeds often used in cooking and sauces, offering iron, protein, and magnesium.…
Pineapple is a tangy, tropical fruit that offers vitamin C and fiber, making it a refreshing addition to a…
Pinto beans are a hearty legume offering folate, iron, calcium, protein, and fiber in a single food. Their…
Pistachios are a flavorful tree nut offering iron, protein, and healthy fats. Their crunchy texture makes…
Pizza is a baked flatbread topped with tomato sauce and cheese, often with vegetables or meat. Freshly baked…
Plantains are a starchy, banana-like fruit rich in vitamin C, potassium, fiber, and vitamin A. Typically…
Plum is a juicy, naturally sweet fruit that provides vitamin C, vitamin A, and fiber. It makes a refreshing…
A poached egg is cooked out of its shell in simmering water and is usually served with a runny yolk. That…
Poi is a traditional dish made from fermented, pounded taro root, offering a soft, easily digestible texture.…
Polenta is a warm, comforting dish made from cooked cornmeal, providing iron, fiber, vitamin A, and B…
Pollock is a mild, white fish that's naturally low in mercury, making it a pregnancy-friendly source of DHA,…
Pomegranate is a vibrant fruit known for its juicy seeds and refreshing, slightly tart flavor. It offers…
Popcorn is a wholegrain maize kernel puffed by heat, eaten plain, salted, buttered or sweetened. Air-popped…
Pork is a versatile meat that provides high-quality protein along with iron, zinc, and B vitamins. When…
Pork broth is a savory, warming liquid made by simmering pork bones and meat, often enjoyed on its own or as…
A pork chop is a single cut from the loin, grilled, pan-fried or roasted. Cooked to a safe temperature it is…
Porridge is a warm, comforting cooked grain dish that provides iron, calcium, protein, fiber, and zinc,…
Portobello mushrooms are large, meaty mushrooms offering protein, vitamin D, fiber, zinc, and B vitamins.…
Potatoes are a filling, versatile vegetable that provide iron, choline, vitamin C, potassium, and fiber,…
Prunes are dried plums known for their fiber content, along with iron, potassium, and vitamin A. They're…
Pumpkin is a nutritious choice, rich in iron and vitamin c that fits well into a balanced pregnancy diet.…
Pumpkin seeds are a nutrient-dense seed offering iron, calcium, protein, and magnesium. Their crunchy texture…
Quail is a small, flavorful poultry option that provides concentrated protein, iron, and zinc in each…
Quail eggs are tiny, nutrient-dense eggs offering protein, iron, and choline in a small package. They can be…
Quince is a firm, aromatic fruit related to apples and pears, typically eaten cooked due to its tough, tart…
Quinoa is a nutrient-dense grain-like seed that provides a complete plant-based protein along with folate,…
Radishes are crisp, peppery root vegetables that provide a good source of vitamin C. They're commonly eaten…
Ragi, also known as finger millet, is a nutrient-dense whole grain rich in iron, calcium, protein, fiber, and…
Raisins are dried grapes that concentrate natural sugars along with iron, potassium, and fiber. Their sweet,…
Rajma is a North Indian curry of red kidney beans simmered in a spiced onion, tomato and ginger gravy,…
Ramen is wheat noodles in a seasoned broth, from a restaurant bowl with pork and a soft egg to the instant…
Raspberries are a sweet-tart berry offering vitamin C and fiber. Their juicy texture and bright flavor make…
Red Rice is a nutritious choice, rich in iron and protein that fits well into a balanced pregnancy diet. It's…
Redcurrants are small, tangy berries rich in vitamin C, vitamin A, and fiber. Their bright flavor and…
Rhubarb is a tart, fibrous stalk vegetable usually cooked and sweetened for pies and compotes. It offers…
Rice is a widely eaten grain that serves as a reliable source of energy, along with iron and B vitamins,…
Rice cereal is a mild, easily digestible grain product often fortified with iron and other nutrients. It's a…
Rice flour is a finely milled flour made from ground rice, commonly used as a gluten-free alternative in…
Ricotta cheese is a soft, mild dairy product made from whey, offering a good source of calcium and protein.…
Risotto is Italian short-grain rice cooked slowly in stock until creamy, finished with butter and parmesan…
Romaine lettuce is a crisp leafy green providing folate, vitamin C, and vitamin A, making it a refreshing…
Rosemary is an aromatic herb commonly used to season meats, vegetables, and breads. In the small amounts…
Rutabaga is a root vegetable, a cross between cabbage and turnip, offering vitamin C, potassium, and fiber.…
Rye is a hearty whole grain offering iron, protein, and fiber, making it a nourishing choice for breads and…
Sage is an aromatic herb commonly used to season savory dishes. While culinary amounts add pleasant flavor to…
Sago is a nutritious choice that fits well into a balanced pregnancy diet. It's generally considered safe to…
Salami is a fermented, air-dried sausage that is cured rather than cooked, as are pepperoni and cured…
Salmon is a rich source of DHA, protein, and choline, making it one of the most valuable fish choices during…
Salt is a common seasoning used to enhance flavor in almost every type of cooking. In pregnancy, it's fine in…
A sandwich is two slices of bread, a roll or a toasted panini around a filling. The bread is always fine in…
Sardines are a small oily fish known for being rich in omega-3 fatty acids, calcium, and protein while…
Sausage is a processed meat product that can be a source of iron, protein, zinc, and B vitamins, but it…
Scallions, also known as green onions, are a mild allium vegetable offering vitamin C and vitamin A. They add…
Scallops are a delicate shellfish providing iron, protein, and healthy fats, making them a nutritious choice…
Scrambled eggs are beaten eggs cooked gently in a pan, often with a splash of milk or a knob of butter.…
Seitan is a wheat-based protein food made from gluten, offering a meat-like texture and a good source of iron…
Semolina is a coarse flour made from durum wheat, commonly used in pastas, porridges, and baked goods. It…
Sesame seeds are small but nutrient-dense, offering iron, calcium, protein, and magnesium. Their nutty flavor…
Shallots are a mild, sweet member of the onion family, offering vitamin C and B vitamins. They add flavor and…
Shiitake mushrooms are a flavorful fungus known for their meaty texture, offering protein, choline, vitamin…
Shrimp is a lean, low-mercury seafood option packed with protein, iron, and zinc, making it a nutrient-dense…
Smoked salmon is salmon cured with salt and then smoked, usually cold-smoked so it stays silky and raw in…
A smoothie is whole fruit, and often vegetables, yoghurt or milk, blended into a thick drink. Homemade and…
Snap peas are a crisp, sweet vegetable offering folate, iron, vitamin C, and fiber, making them a nutritious…
Snow peas are crisp, edible-pod peas offering folate, iron, vitamin C, and fiber. Their sweet, crunchy…
Soft serve is ice cream dispensed from a machine that keeps a liquid mix chilled and aerated. The mix itself…
Sole is a mild, delicate white fish that provides DHA, protein, omega-3 fatty acids, and B vitamins. It's a…
Sorghum is a gluten-free whole grain offering iron, protein, and fiber, making it a versatile choice for…
Sour cream is a tangy, cultured dairy product that adds creaminess to dishes while providing calcium, vitamin…
Soy milk is made from soaked, ground soybeans, giving the plant drink closest to cow's milk in protein.…
Soy sauce is a fermented condiment made from soybeans, commonly used to add salty, savory flavor to…
Soybeans are a versatile legume rich in folate, iron, calcium, and choline, offering a well-rounded nutrient…
Spaghetti squash is a mild, versatile vegetable that provides vitamin C, fiber, and vitamin A. It's a light,…
Spaghetti is a staple pasta that provides carbohydrates along with some protein, iron, and fiber, especially…
Spare ribs are a flavorful cut of pork rich in iron, protein, and B vitamins. They're often slow-cooked or…
Sparkling water is plain water carbonated with carbon dioxide, sometimes with natural minerals or a little…
Spelt is an ancient whole grain that offers iron, protein, fiber, and zinc. Its nutty flavor and versatility…
Spinach is a tender, dark leafy green rich in folate, iron, calcium, vitamin C, and magnesium, making it one…
Split peas are small, dried legumes that are an excellent source of plant-based protein, iron, and fiber.…
Spring rolls are thin wrappers rolled around vegetables, noodles and sometimes meat or shrimp, either…
Squash is a mild, versatile vegetable rich in vitamin C, vitamin A, and fiber. Its naturally sweet flavor and…
Squid is a lean seafood offering iron, protein, vitamin C, and zinc. When thoroughly cooked, it can be a…
Starfruit, also called carambola, is a crisp, juicy fruit with a distinctive star shape when sliced, offering…
Steak is a rich source of protein, iron, and choline, all of which play important roles in supporting a…
Strawberries are a sweet, vibrant berry loaded with vitamin C, fiber, and B vitamins, making them a delicious…
Sugar is a concentrated sweetener that provides calories but no meaningful vitamins, minerals, or fiber.…
Sun-dried apricots are a concentrated, naturally sweet snack that pack a good amount of fiber, potassium, and…
Sunflower oil is a light, versatile cooking oil pressed from sunflower seeds, often used for frying, baking,…
Sunflower seeds are a nutrient-packed seed providing folate, iron, calcium, and protein. Their versatility…
Sushi pairs vinegared rice with fish, seafood, egg or vegetables, rolled in nori or pressed by hand. Most of…
Swede, also known as rutabaga, is a hearty root vegetable that offers vitamin C, potassium, and fiber. It's a…
Sweet potato is a naturally sweet, nutrient-dense root vegetable rich in vitamin A, vitamin C, potassium, and…
Sweet Potato Leaves is a nutritious choice, rich in folate and iron that fits well into a balanced pregnancy…
Swiss chard is a leafy green vegetable with colorful stems, offering folate, iron, calcium, vitamin C, and…
Swiss cheese is a firm, pasteurized cheese known for its mild, nutty flavor and its contribution of calcium,…
Swordfish is a large, long-lived predatory fish with firm, steak-like flesh, usually grilled. Along with…
Tahini is a smooth paste made from ground sesame seeds, offering iron, calcium, and protein. Its creamy…
Tangerines are a sweet, easy-to-peel citrus fruit rich in vitamin C and fiber. They make a convenient,…
Tapioca is a starch extracted from cassava root, commonly used to make puddings, drinks, or as a thickener.…
Tarhana is a traditional fermented mixture of grains, yogurt, and vegetables, often dried and used as a base…
Taro is a starchy root vegetable with a mildly sweet, nutty flavor, valued for its fiber and B vitamin…
Teff is a tiny, nutrient-dense ancient grain packed with iron, calcium, and protein. Its mild, slightly nutty…
Tempeh is a fermented soybean product with a firm texture, offering folate, iron, calcium, protein, and…
Thyme is a fragrant herb often used in small amounts to season soups, stews, and roasted dishes. It…
Tilapia is a nutritious choice, rich in dha and protein that fits well into a balanced pregnancy diet. It's…
Tofu is a versatile plant-based protein made from soybeans, offering folate, iron, calcium, and choline. Its…
Tomatoes are a juicy, versatile fruit commonly used as a vegetable in cooking. They offer vitamin C,…
Tomato paste is a concentrated tomato product used to add rich flavor and color to sauces, stews, and soups.…
Tomato sauce is a cooked, seasoned sauce made from tomatoes, widely used as a base for pasta dishes, pizzas,…
Tortellini are small ring-shaped filled pasta, typically stuffed with cheese, spinach or cooked meat. Boiled…
A tortilla is a thin, soft flatbread made from wheat flour or maize, used for wraps, tacos, burritos and…
Trout is a nutrient-dense food, rich in dha and protein that can be part of a healthy pregnancy diet, but it…
Truffles are a rare, aromatic fungi prized for their intense flavor, typically used in very small amounts to…
Tuna is a rich source of protein and omega-3 fats like DHA, nutrients closely tied to your baby's brain and…
Turkey is a lean meat rich in protein and important minerals. When cooked thoroughly, it's a nutritious,…
Turkey broth is a savory liquid made by simmering turkey bones and meat, often used as a base for soups. It's…
Turkey liver is an organ meat exceptionally rich in iron, protein, zinc, vitamin A, and B vitamins. While…
Turmeric is a golden spice widely used for flavor and color, offering small amounts of iron, vitamin C,…
Turnips are a mild, versatile root vegetable that provide vitamin C and fiber. They can be roasted, mashed,…
Vanilla is a fragrant flavoring derived from vanilla bean pods, widely used in small amounts in sweet dishes…
Vanilla extract is a concentrated flavoring made by steeping vanilla beans, commonly used in baking and…
Veal is a lean, tender meat from young cattle that offers a concentrated source of protein, iron, and zinc.…
Vegetable broth is a savory liquid made by simmering vegetables, often used as a base for soups, stews, and…
Venison is a lean, iron-rich game meat that offers high-quality protein and zinc with less fat than many…
Vinegar is a tart, acidic liquid made through fermentation, commonly used in dressings, marinades, and…
A waffle is a pancake-style batter cooked in a patterned iron until crisp outside and soft inside. Cooked…
Walnuts are a nutrient-rich tree nut offering plant-based omega-3 fats, protein, and magnesium. Their…
Water is essential for staying hydrated during pregnancy, supporting healthy blood volume, amniotic fluid…
Water chestnuts are crunchy, mildly sweet aquatic vegetable corms popular in stir-fries and salads. They…
Watercress is a peppery, leafy green packed with folate, calcium, vitamin C, and vitamin A. Its crisp texture…
Watermelon is a juicy, hydrating fruit rich in vitamin C and vitamin A. Its high water content makes it a…
Wheat is a staple grain used in breads, pastas, and countless other foods, providing folate, iron, protein,…
Wheat germ is the nutrient-dense core of the wheat kernel, often sold separately as a nutty-tasting addition…
White fish is a lean, low-mercury seafood option that provides protein and omega-3 fats, including DHA,…
White sweet potato is a starchy root vegetable similar to the orange variety but with paler flesh and a…
Whitebait is a nutritious choice, rich in dha and iron that fits well into a balanced pregnancy diet. It's…
Wild rice is a hearty whole grain with a nutty flavor, offering plant-based protein, fiber, and minerals.…
Yams are a starchy root vegetable that offer vitamin C, potassium, and fiber. They're a filling, versatile…
Yellow squash is a mild, tender summer vegetable offering vitamin C, vitamin A, and fiber. Its versatility…
Yogurt is a creamy dairy food rich in calcium, protein, choline, potassium, and zinc. Its versatility and…
Zucchini is a mild, versatile summer squash that provides vitamin C, fiber, and vitamin A. Its light flavor…