10 Frugal Foods to Eat for a Healthy Pregnancy and Baby

If you’re pregnant and on a budget, good choices are paramount. Here are 10 frugal foods to eat for a healthy pregnancy and baby. 

Nutrition and food choices are the key drivers of health during pregnancy.

Based on recommended nutritional guidelines you should be eating more during pregnancy for a greater chance of having a healthy baby.

How much more?

Just 350-500 extra calories are plenty; however, healthy, high-quality foods.

But it can become a challenge to eat well when you are pregnant and on a budget.

Here’s a list of 10 frugal foods to eat for a healthy pregnancy and baby.

(It can be a challenge to remember them too!) So, I’ve made a printable list for you, and it’s available at the bottom of this post. And if you’re struggling with making time for self-care, sign up for your FREE Self-care Starter Guide!

Most of the foods in the list below will be less expensive than any processed options, and they will provide more nutrition.

This list covers the recommended nutritional guidelines for eating while pregnant.

10 Frugal Foods to Eat for a Healthy Pregnancy and Baby

1. Milk and Greek yogurt (probiotic bacteria). Dairy products are good sources of protein and calcium. These foods also contain phosphorus, various B vitamins, magnesium, and zinc.
2. Lentils, beans, peas, chickpeas, soybeans, and peanuts. Legumes are good protein, fiber, iron, folate, and calcium sources.
3. Sweet potatoes (fiber), carrots, squash, cantaloupe, apricots, spinach, and kale. All variety of berries. Aim to eat the colors of a rainbow in produce. For example, orange and bright-colored produce are good sources of beta-carotene and vitamin A. Try new vegetables several ways before you say you hate eating vegetables.
4. Avocados are a great choice! Avocados are a good source of monounsaturated fatty acids, potassium, copper, vitamins E and C, healthy fats, and folate.
5. Salmon is rich in omega-3 acids & vitamin D (for brain development). Limit consumption to 2-3 meals a week due to mercury and other contaminants. Talk to your care provider before eating fish.
6. Broccoli and dark, leafy greens provide the vitamins A, C, and K, as well as calcium, iron, folate, potassium, antioxidants, and fiber.
7. Eggs are a good choline source.
8. Water consumption helps with cellular metabolism and waste removal.
9. Healthy fats include olive oil, chia seeds, flaxseed, pumpkin, and sunflower seeds.
10. Lean meats ( beef, pork, and chicken) provide iron, choline, and other B Vitamins (not processed meats).

Plus 2 Bonus Frugal Food Ideas:

1. Oats, quinoa, and brown rice are whole grains rich in fiber (start eating whole grains with a goal of 50% of your diet, then aim to get to 80/20 whole grains). Whole grains provide vitamins and protein, B Vitamins, and magnesium.
2. Dried fruit makes great snacks. Watch portion sizes.

Ways to Buy the 10 Frugal Foods to Eat for a Healthy Pregnancy and Baby

You have to be strategic when looking for affordable or cheap meals for pregnancy.

First, watch for seasonal sales to pick up fresh produce during the season’s peak – and with the peak flavors.

Frozen is the next best nutritional option for produce, followed by dried and canned.

Then, stock up on lean meats, dry goods, and dairy during sales by watching flyers, using coupons, reward cards, online apps, and scanning the ads.

In closing, good nutrition is the most important thing you can give your baby when pregnant. It’s

High-quality food and nutrition are instrumental for growth, development, cognition, and future behavior.

And, yes, you can eat healthy for your baby – even on a budget.

Download your FREE list of 10 Frugal Foods to Eat for a Healthy Pregnancy and Baby!

And don’t forget your FREE Self-care Starter Guide! 

You can also get it HERE.

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Lisa Kimrey, RN

Be sure to grab your FREE Self-care Starter Guide! Lisa Kimrey is a 33-year veteran registered nurse (RN), speaker, and author of the Bible study, The Self-care Impact: Motivation and Inspiration for Wellness. At Mylifenurse, Lisa combines her nursing expertise with Scripture-based encouragement to show readers who serve and care for others how to begin and maintain their self-care journey – without feeling guilty or overwhelmed – to feel happy, healthy, and rejuvenated.