How to Prioritize Nutrient-Dense Foods on a Budget

Guest blog post by Alicia “Chacha” Miller, MS, RD, LDN | Chief Clinical Officer, Mother of Fact

Pregnancy is a season of significant change; physically, emotionally, and logistically. Your body is working hard to support a growing baby, and with that comes an increased need for certain nutrients. At the same time, food aversions, fatigue, and more recently the rising cost of groceries, can make it difficult to consistently prepare balanced, nutrient-dense meals to support your increasing needs.

As a registered dietitian, I often hear patients express the desire to eat well, but also the pressure they feel to meet unrealistic standards of “wellness” they see promoted online. Influencers regularly promote expensive supplements, powders, and rigid food rules that are out of reach for most families, especially those trying to budget for a new baby.

The good news is that eating well during pregnancy does not require perfection. With a few simple strategies and a focus on key nutrients, you can support your health and your baby’s development without breaking the bank.

Key Nutrients to Prioritize During Pregnancy

During pregnancy, your nutrient needs increase to support your baby’s growth and development as well as your own well-being. Focusing on a few essential nutrients can help ensure you’re getting the most out of your meals, even on a budget. Here are some of the most important nutrients to prioritize and practical ways to include them in your diet.

Folate (Folic Acid): Supports fetal brain and spinal cord development.

• Found in: Lentils, beans, spinach, broccoli, oranges, and fortified cereals
• Tip: Frozen spinach is a convenient and affordable option to stir into soups, eggs, or smoothies. Dry lentils are also budget-friendly and can be used in soups or stews

Iron: Supports red blood cell production and prevents anemia.

• Found in: Beef, poultry, lentils, beans, and fortified cereals
• Tip: Combine iron-rich foods with vitamin C sources (like bell peppers or citrus fruits) to boost absorption. Canned beans are a great option as well, just rinse them to reduce the sodium content. 

Choline: Essential for brain development.

• Found in: Eggs, chicken, soybeans, red potatoes, broccoli, and kidney beans
• Tip: Eggs are one of the best and most accessible sources of choline. Hard-boil a batch to keep on hand for quick meals or snacks.

Calcium: Helps build strong bones and teeth.

• Found in: Dairy products, fortified plant-based milks, tofu, collard greens
• Tip: Store-brand milk or fortified non-dairy alternatives offer similar nutrition at a lower cost.

Vitamin D: Works with calcium to support bone health and immune function.

• Found in: Fortified milk, eggs, canned tuna, and salmon
• Tip: Canned salmon (with bones) is a nutrient-dense, affordable source of both calcium and vitamin D.

Protein: Supports tissue development and repair for both parent and baby.

• Found in: Eggs, beans, lentils, tofu, dairy, poultry
• Tip: Beans and lentils offer a low-cost protein option and are easy to prepare in large batches.

Omega-3 Fatty Acids (DHA): Supports baby’s brain and eye development.

• Found in: Salmon, sardines, walnuts, chia seeds, flaxseed
• Tip: Ground flaxseed or chia seeds can be added to oatmeal, yogurt, or smoothies to boost omega-3 intake affordably.

Budget-Friendly Strategies for Eating Well

Eating well doesn’t have to mean spending more. With a little planning and creativity, it’s possible to nourish your body and meet your pregnancy nutrition needs without going over budget. These simple, practical strategies can help you make the most of your grocery dollars while still prioritizing nutrient-dense foods.

1. Plan meals around what you already have: Before heading to the store, take stock of your pantry and refrigerator. Building your meals around ingredients you already have on hand helps reduce food waste and keeps your grocery list more manageable.
2. Make a grocery list and stick to it: A well-planned list can reduce impulse purchases and help you stay within budget. Consider using grocery pickup or delivery apps that allow you to track your total before checking out.
3. Embrace canned and frozen foods: Frozen fruits and vegetables are often just as nutritious as fresh and typically cost less. Canned beans, tomatoes, and fish are great pantry staples to have on hand that can be used in a variety of ways. Choose low-sodium options when available, and avoid products packed in heavy syrups or sauces to avoid excess added sugar or sodium.
4. Buy in bulk when possible: Dry staples like rice, beans, oats, and pasta are usually more affordable in bulk and can be stored for long periods. Buying in larger quantities reduces the cost per serving and ensures you always have foundational ingredients on hand.
5. Prepare meals in advance: Cooking larger portions and saving leftovers can save both time and money. When you prep meals ahead and build a solid freezer stash you set your future self up for success. You might try prepping overnight oats for the week or freezing extra servings of a favorite soup or stew.
6. Shop seasonal and on-sale produce: Seasonal fruits and vegetables tend to be more affordable and more flavorful. Weekly flyers or store apps can help you plan meals based on current discounts. This strategy also helps to encourage diet variety, which is a cornerstone of general health and wellness.
7. Incorporate more plant-based proteins: Beans, lentils, tofu, and nut butters are all budget-friendly protein sources that are also rich in fiber and other valuable micronutrients.
8. Utilize food assistance programs if eligible: Programs like WIC and SNAP are valuable resources for many families. In addition to groceries, they often include access to nutrition education and support services.

Eating well during pregnancy isn’t about getting it perfect, it’s about making consistent, thoughtful choices that support both you and your growing baby, in a way that fits your real life and your budget.

At Mother of Fact, we’re on a mission to make evidence-based nutrition support more accessible, practical, and personalized for pregnant and postpartum individuals. Through our virtual platform, we offer one-on-one counseling with registered dietitians who provide culturally responsive guidance that takes into account your food preferences, cooking habits, time, and financial realities.

We’re proud to offer support that helps people feel empowered and informed instead of overwhelmed. If you’re a healthcare provider looking to expand access to nutrition care for your patients, we’d love to connect. And if you’re expecting, feel free to share our name with your provider.

Nutrition support should feel realistic, not restrictive. And every birthing person deserves care that meets them where they are.