Maximizing Healthy Taste Development While Pregnant or Breastfeeding


Pro tip:

Think about choosing a variety of food as well as a variety of herbs, spices, and cuisines. When choosing vegetables and fruits, aim for as many different types and variations as you can (the more color variety the better), to ensure your baby’s exposure to a wide range of nutrients and flavors.

The below meal and snack ideas will help you (and baby!) have a varied, flavorful diet.


  • Option 1: Scrambled eggs with at least 2 veggies (use frozen if in a hurry!) and cheese; a side of pineapple or watermelon
  • Option 2: Breakfast bowl: black beans topped with scrambled eggs, salsa, a sprinkle of cheddar cheese and sliced avocado
  • Option 3: Whole grain toast with nut butter topped with sliced strawberries
  • Option 4: Cottage cheese with cantaloupe, and blueberries
  • Option 5: Oatmeal made with milk or milk alternative, cinnamon, nutmeg, fruit (dried or fresh), topped with crushed nuts


  • Option 1: Roasted veggies and tuna* or chicken in a whole grain pita
  • Option 2: Black bean soup or veggie chili, side salad with leafy greens, peppers, tomatoes, olive oil, and vinegar or lemon juice
  • Option 3: Salad of chopped tomato, cucumber, feta, and olives topped with drizzle of olive oil and a squeeze of lemon; whole grain crackers on the side
  • Option 4: Salmon or black bean burger on a whole grain bun with side salad
  • Option 5: Top a whole grain or corn tortilla with black beans, corn, avocado, and salsa  – roll up and enjoy. Serve with a side of fresh fruit


  • Option 1: Chicken and assorted veggies simmered in broth with fresh herbs served over quinoa
  • Option 2: Tofu stir fried with snap peas, water chestnuts, peppers, and scallions served over brown rice
  • Option 3: Sautéed shrimp over green and yellow zucchini noodles, sautéed with red and green peppers and onions with tomato sauce
  • Option 4: Baked sweet potato topped with pulled BBQ chicken or pork with mixed     vegetable salad topped with salsa, corn and black beans
  • Option 5: Whole grain pasta with sautéed veggies, shrimp, and olive oil. Toss with kalamata olives and feta


  • Option 1: Carrots, celery, zucchini and/or jicama, and hummus
  • Option 2: Freeze dried fruits/veggies/edamame (found in many grocery and health-food stores)
  • Option 3: Smashed avocado on whole grain bread
  • Option 4: Cottage cheese with sliced peaches 
  • Option 5: Frozen banana treat: Slice banana in half lengthwise, spread with nut butter; combine, wrap, and freeze


For more on this topic, check out the following articles and recipes: