Eating a variety of foods helps ensure you are getting the best quality and most nutritious foods. Consider increasing the amount of fruits, vegetables, lean protein, calcium and vitamin D items you consume. Eat foods you enjoy! If you are pregnant and interested in learning more, be sure to talk with a healthcare provider including a registered dietitian nutritionist.1 You can also check out this source on how to plan a healthy diet during breastfeeding.2

What and How Much Should I Eat?

Below are some of our tips for eating while pregnant. Even with your prenatal supplement, a varied diet is needed to get all of your vitamins and minerals. Please note you do not need to count your calories!

Food Safety15

Pregnancy can affect your immune system which can make it more difficult for you to fight off different infections.  Here are some tips:

  • Cook meat, seafood, eggs and poultry thoroughly and heat hot dogs and deli meat to steaming 
  • Wash your hands and clean your surfaces and cutting boards and utensils
  • Avoid unpasteurized juices, ciders, and dairy products (CDC)

Other Things to Consider

  • Herbal products for medical or health benefits have not been extensively studied in pregnancy, but some may be safe.16
    • Always consult your healthcare provider. 
  • More than 150 mg of caffeine may increase the risk of miscarriage, but more research is needed. This is the amount in ~16 oz of regular coffee.17
  • A desire to consume non-food items is a sign of  a condition called Pica.
    • Pregnant women with pica report feeling compelled to consume things like coffee grounds or laundry products.18    
    • Let your doctor know if you are having cravings for non-food items.
  • Alcohol crosses the placenta to the baby.19
    • There is no safe amount of alcohol during pregnancy.
  • Artificial sweeteners have not been sufficiently studied for safety in pregnancy.20
  • High mercury fish, such as tilefish, swordfish, shark, and king mackerel should be avoided as high levels of mercury can damage a baby's nervous system.21

Pregnancy Related Changes

Some side effects of pregnancy can be challenging, but the great news is that eating different foods may be helpful to manage them!  See below for some ideas on how to manage heartburn, constipation and nausea.

Food Access

Women of childbearing age, whether they are pregnant and/or postpartum, should have access to affordable and nutritious food.

  • The government has developed programs to give cash and benefits to help low income families who are at risk of poor nutrition so they can purchase food.
    • Supplemental Nutrition Assistance Program - SNAP25 
    • Special Supplemental Nutrition Program for Women, Infants, Children - WIC26
    • Many communities have local food banks/pantries.

References

  1. https://www.eatright.org/find-a-nutrition-expert
  2. https://www.myplate.gov/life-stages/pregnancy-and-breastfeeding
  3. https://www.acog.org/-/media/project/acog/acogorg/clinical/files/committee-opinion/articles/2013/01/weight-gain-during-pregnancy.pdf
  4. https://www.sciencedirect.com/science/article/pii/S2161831322007712
  5. https://pmc.ncbi.nlm.nih.gov/articles/PMC7071246/#:~:text=Dietary%20carbohydrates%20(CHO)%20are%20an,fiber%20per%20day%20%5B37%5D
  6. https://pmc.ncbi.nlm.nih.gov/articles/PMC7824257/#:~:text=Higher%20dietary%20fiber%20intakes%20during,weight%20gain%2C%20and%20preventing%20constipation
  7. https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy
  8. https://pubmed.ncbi.nlm.nih.gov/24448975/
  9. https://www.cdc.gov/folic-acid/index.html
  10. https://www.aafp.org/pubs/afp/issues/1998/1015/p1475.html#:~:text=The%20CDC%2C%20however%2C%20recommends%20universal,College%20of%20Obstetricians%20and%20Gynecologists
  11. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2011/07/vitamin-d-screening-and-supplementation-during-pregnancy
  12. https://pubmed.ncbi.nlm.nih.gov/31394787/ 
  13. https://pmc.ncbi.nlm.nih.gov/articles/PMC9002466/#:~:text=Several%20scientific%20societies%2C%20including%20the,150%20%CE%BCg%20of%20iodine%2Fday. 
  14. https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-water-should-i-drink-during-pregnancy
  15. https://www.cdc.gov/food-safety/foods/pregnant-people.html 
  16. https://pmc.ncbi.nlm.nih.gov/articles/PMC8802657/#:~:text=A%20number%20of%20herbal%20medicines,impact%20on%20the%20fetal%20development
  17. https://pubmed.ncbi.nlm.nih.gov/26026343/
  18. https://medlineplus.gov/ency/article/001538.htm
  19. https://www.cdc.gov/alcohol-pregnancy/about/index.html
  20. https://pmc.ncbi.nlm.nih.gov/articles/PMC4229159/
  21. https://www.fda.gov/media/102331/download
  22. https://www.marchofdimes.org/find-support/topics/planning-baby/common-discomforts-pregnancy
  23. https://www.acog.org/womens-health/faqs/morning-sickness-nausea-and-vomiting-of-pregnancy
  24. https://www.cdc.gov/diabetes/about/gestational-diabetes.html
  25. https://www.fns.usda.gov/snap/supplemental-nutrition-assistance-program
  26. https://www.fns.usda.gov/wic