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Understanding nutritional needs is a difficult thing all on its own, but add in pregnancy and it can be down right daunting. It often feels like there is a huge list of what you can’t eat when you’re pregnant. So it’s nice to find books full of what you can eat, and won’t feel guilty about having. In this article I’ve tried to find the best pregnancy cookbooks I could on the market (at the time this is published that is!). We’ll break down why nutrition matters in pregnancy, how you can choose the right cookbook for you, and give you our top recommendations.
- Why Does Nutrition Matter During Pregnancy?
- What are Some Foods to Avoid?
- How to Choose the Right Cookbook for You?
- Top 8 Recommended Pregnancy Cookbooks
Table of Contents
| Image | Product | |||
|---|---|---|---|---|
 | Real Food for Pregnancy
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| View on Amazon | |
 | What to Eat When You Are Pregnant
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| View on Amazon | |
 | Natural Pregnancy Cookbook
|
| View on Amazon | |
 | Eating for Pregnancy
|
| View on Amazon | |
 | Healthy, Happy Pregnancy Cookbook
|
| View on Amazon | |
 | Feel Good Pregnancy Cookbook
|
| View on Amazon | |
 | The Whole 9 Months
|
| View on Amazon | |
 | Vegan Pregnancy Survival Guide
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| View on Amazon |
Why Does Nutrition Matter During Pregnancy?
Nutrition matters during pregnancy due to the heavy demands put on your body in developing and growing a baby. Your body is pretty amazing and will make sure that the baby is getting its needs met. However, if it’s not getting the nutrients it needs from food or supplements, then your body is going to take nutrients from you to give to baby. Good nutrition in pregnancy is also linked to: reduced risk of gestational diabetes, preterm birth, obesity-related complications, and, for some, preeclampsia and gestational hypertension(high blood pressure). A balanced diet is going to help you, and even your pregnancy and birth, be so much easier.
If you’re feeling overwhelmed in your first trimester, check out our checklist article here.
What are Some Foods to Avoid?
I know I mentioned that there often seems to be an overwhelming list of things to avoid, but I’d be remiss if I didn’t present, in a concise list, the top recommendations from the Mayo Clinic regarding what to be cautious about during pregnancy. It is as concise as I could make it so that you can easily scroll by to get to the recommendations if you want. The reason that many of these are listed is because of the food borne illness possibilities and/or effects that could be had on a developing fetus.
- Avoid seafood high in mercury
- Do not eat raw, undercooked, or contaminated seafood
- Avoid raw and undercooked eggs
- Do not consume raw and undercooked meat or poultry
- Cook lunch meats or hot dogs until they’re steaming hot
- Do not drink unpasteurized dairy products (they should be labeled as such)
- Avoid unpasteurized juices (again they should be labeled)
- Be sure to wash your fruits and vegetables thoroughly
- Steer clear of premade salads with meat in them
- Restrict caffeine intake to 200 mg or less a day
- Avoid alcohol. No level of alcohol has been proven safe in pregnancy
How to Choose the Right Cookbook for You?
The cookbook list that I have compiled is by no means exhaustive of what is available in the market. You may even disagree with some of the choices. So, how can you find a cookbook that suits your needs? Consider these ideas as you conduct your own research, in case you feel like something is still missing.
- Dietary needs: If you have specific dietary needs then you need to find a cookbook that will work within those needs
- Guides: some pregnancy cookbooks breakdown by trimester, by weeks, by baby’s development, or by how you feel. If there is a guide you want to go off of, search for that.
- Authors: This is probably the most important aspect. The internet is full of information. Double check the sources and who is writing the book. Are they professional dieticians, doctors, etc. what are their qualifications? Be sure that it is qualified professionals who are guiding you on proper health recommendations.
8 Best Pregnancy Cookbooks
I’ve arranged these cookbooks in no particular order. I hope that you can find something that fits what you’re looking for.
Real Food For Pregnancy
Lily Nichols is a renowned registered dietician and her book is considered to be one of the best resources on the market for the “why” behind what you eat.This book can be a little controversial as it is not technically a cookbook, though there are a few recipes in it. However, through evidenced based research she breaks down myths and truths behind what you can and can’t eat during pregnancy. It is an amazing resource to have on hand.
If you have been diagnosed with gestational diabetes, Nichols, who is also an expert in diabetes, has a book available on that subject as well, that is highly recommended.
Pros:
- Evidenced based research
- Contains helpful foods to eat postpartum
- The questions you Google about nutrition are in this book
Cons:
- Not a full on cookbook Some feel like it is too close to a textbook
What To Eat When You’re Pregnant
Written by neuroscientist and expert in nutrition and diet, Dr. Nicole Avena, breaks down foods that have lasting effects on baby’s brain development on a week by week basis. By showing how medicine, psychology, and nutrition affect mother and baby. She offers practical and scientific advice on how certain foods affect baby during pregnancy.
Pros:
- Helps you know the body’s requirements during pregnancy
- Weekly break down of the best foods to help baby’s brain grow
Cons:
- Only 50 recipes
Natural Pregnancy Cookbook
Dr. Sonali Ruder takes a moment to detail how and why you should eat certain foods during pregnancy. This book also talks about morning sickness and what you can eat for those pregnancy cravings, and why you may be having them. She also focuses on flavor, which is nice to see along with the nutrition.
Check out our article on popsicles and morning sickness here.
Pros:
- Specific morning sickness tips
- Why behind your pregnancy cravings
- Actually contains pictures of recipes
Cons:
- Some feel she is authoritative in her writing
Eating for Pregnancy
Written by a trio of qualified, educated women with backgrounds as registered dietitians and doctors, this comprehensive guide is structured on a month-by-month basis for pregnancy. Each chapter provides valuable recipes suitable for that stage of development during each month of your pregnancy. They consistently update this book with new evidence-based research, ideas, and recipes, ensuring that you receive the most up-to-date medical information.
Pros:
- Month by month nutritional guide
- Updated evidenced based research
- Over 150 recipes
Cons:
- Some felt that the recipes were too basic
- Some recipes weren’t labeled as vegan or modified for dietary needs, so they didn’t turn out the way they expected.
Healthy, Happy Pregnancy Cookbook
Certified nutritionists and registered dietitians Stephanie Clarke and Willow Jarosh, have written this 125+ cookbook with whole foods and unprocessed foods in mind. The very interesting thing about this cookbook is that it is organized by pregnancy symptoms. This can be helpful when so much of pregnancy is what you feel. The recipes in this book are great not just for pregnancy, it can help the whole family by getting great foods if you choose to incorporate these later in your family’s lifestyle.
Pros:
- Prep ahead chapter (before baby’s arrival)
- Dietary labels to find recipes that are dairy free or gluten free
- Over 125 recipes
Cons:
- Lesser known ingredients, could be seen as more for “foodies”
The Feel-Good Pregnancy Cookbook
Written by Registered Dietician and Certified Lactation Educator, Ryann Kipping, this is such a great cookbook to have on hand. With over 100 recipes that most food aversion Mama’s and even kids can handle. With milestones to track by each trimester what your body and baby’s is doing. There are great options that also focus on Mom’s health like lactation, cramps and even nausea. This is a nutritious and delicious cookbook.
Pros:
- Track trimester milestones for you and baby’s growth
- Self care recipes for Moms
- Organized by bread, soup, salad etc. categories
Cons:
- Some mentioned the meals are too basic
The Whole 9 Months
Written by Dr. Jennifer Lang, an OB/GYN, and Dr. Dana Angelo, who is also a Registered Dietitian Nutritionist, there is a wealth of information and research, along with recipes, in this book. Although primarily intended for first-time moms, it still offers valuable insights for any mother. The book provides a comprehensive trimester-by-trimester breakdown of symptoms, developmental information, and recipes.
Pros:
- Trimester by trimester breakdown
- Research to know what is happening in your body
- Great index to use at the back
Cons:
- More information heavy, less recipes
- Particularly strong breakfast options–difficult if you have severe morning sickness
Vegan Pregnancy Survival Guide
If you’re a vegan Mom-to-be this could be a great option for you! If you are vegan, it can be hard to meet the dietary and nutritional needs during pregnancy, which is why scientist Sayward Rebhal wrote this guide. She gives you straightforward answers, while also writing in a cozy upbeat tone that makes this very digestible.
If you’re unsure what ingredients you need in a prenatal vitamin, we have you covered here.
Pros:
- Quick informational tips
- Easy to apply strategies on nutrient dense food
- Easy to carry around to reference
Cons:
- Too short
- Not a lot of recipes
- More for a beginner vegan
Final Thoughts
Nutrition can be challenging during pregnancy. We understand the importance of being mindful about food choices and the necessity of certain supplements to support baby’s development. However, that knowledge can add to the challenges of eating–especially when combined with hormonal changes and increased energy demands. Hopefully by sharing these cookbooks with you, you will feel empowered and enlightened to discover the best foods for both you and your baby during your pregnancy and postpartum journey.
Niki Cowan has a background in Medicine and Public Health. She is a Certified Health Education Specialist as well as a Medical Assistant. She’s passionate about Women’s Health and empowering women in their journeys. She is married to her wonderful husband Kevin, and they have an active son. While trying to have another little one hasn’t worked out yet, she is pursuing her passions and hoping to gain further education and experience in the area she loves, while playing with her son. She’s an avid reader, Original Great British Baking Show watcher, and very amateur kickboxer.
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