Pregnancy is an exciting time, and what you eat plays an important role in supporting both your health and your baby’s development. Eating well doesn’t have to mean following strict rules or giving up your favorite foods. Instead, think of it as an opportunity to nourish yourself with a variety of foods that give you energy, help your body adjust to the changes of pregnancy, and provide the nutrients your baby needs to grow strong and healthy.

What and How Much Should I Eat?

You don’t need to “eat for two” but you do need a little extra fuel as your pregnancy progresses.

In the first trimester, most women don’t need extra calories. Focus on making healthy food choices and keeping meals down if you’re experiencing nausea. By the second trimester, you’ll need about 300 extra calories a day, and by the third trimester, closer to 450 extra calories per day. That’s about the equivalent of a bowl of oatmeal with fruit and nuts, or a sandwich with lean protein.

Rather than counting calories, aim for balanced meals that include these food groups, which are the foundation of healthy nutrition during pregnancy:

  • Fruits and vegetables (citrus fruits, berries, leafy vegetables, carrots)
  • Whole grains (brown rice, oats, whole-grain bread, breakfast cereals fortified with vitamins)
  • Protein foods (lean meat, poultry, fish, beans, lentils, tofu, eggs, nuts)
  • Dairy or fortified soy products (milk, yogurt, cheese, fortified soy milk)
  • Healthy fats (avocado, nuts, seeds, and small amounts of vegetable oils)

A healthy weight gain during pregnancy supports your baby’s growth. Every woman’s needs are different, so talk with your health care provider about what’s right for you.

Key Nutrients for a Healthy Pregnancy

Even with a balanced diet, most women benefit from a prenatal vitamin to fill in the gaps. Some of the most important nutrients for supporting nutrition during pregnancy include:

  • Folic Acid (a B Vitamin): Protects against neural tube defects (birth defects of the brain and spinal cord). Good sources include leafy greens, citrus fruits, orange juice, beans, and fortified breakfast cereals.

  • Iron: Helps your body make red blood cells, preventing anemia and keeping your energy up. Pregnant women need about 27 mg of iron each day. Lean red meat, poultry, fish, fortified cereals, beans, and spinach are good sources. Your provider may recommend an iron supplement if needed.

  • Calcium & Vitamin D: Essential for strong bones and teeth. Aim for three servings of dairy foods (milk, cheese, yogurt) or fortified alternatives like soy milk and fortified orange juice. Green leafy vegetables also provide some calcium.

  • Omega-3 Fatty Acids (especially DHA): Support your baby’s brain and eye development. Fatty fish such as salmon, sardines, and trout are great options. Limit high-mercury fish such as shark, swordfish, king mackerel, and tilefish.

  • Protein: Helps your baby’s tissues and organs grow. Include protein foods daily—lean meats, eggs, beans, nuts, and tofu are all excellent choices.

  • Fiber: Whole grains, brown rice, vegetables, and fruit help with digestion and may reduce constipation, a common pregnancy complaint.

Food Safety During Pregnancy

Your immune system works differently during pregnancy, which makes you more susceptible to foodborne illness. A few simple habits can keep you and your baby safe:

  • Cook thoroughly: Make sure meat, poultry, seafood, and eggs are well-cooked. Reheat hot dogs and deli meats until steaming.

  • Avoid unpasteurized foods: Skip raw milk, juices, ciders, and soft cheeses (like brie, feta, queso fresco) unless the label says pasteurized.

  • Wash and rinse: Rinse fruits and vegetables well under running water.

  • Handle food safely: Wash your hands often, clean cutting boards, and separate raw and cooked foods.

  • Be cautious with leftovers: Refrigerate within two hours, use within three to four days, and reheat until steaming.

  • Skip high-risk foods: Avoid sushi made with raw fish, raw sprouts, and refrigerated deli items.

Managing Common Pregnancy Changes with Food

Pregnancy brings a lot of changes to your body—and sometimes to your appetite. Food can be a powerful ally in easing some common discomforts, and focusing on balance nutrition during pregnancy may help you feel better:

  • Morning sickness: Try small, frequent meals. Dry crackers, ginger tea, or cold foods may help.

  • Heartburn: Eat smaller meals, sit upright after eating, and avoid greasy or spicy foods.

  • Constipation: Choose high-fiber foods like whole grains, fruits, and vegetables, and drink plenty of water.

  • Gestational Diabetes: Balance carbohydrates with protein, choose whole grains, and work with your health care provider or dietitian for a personalized meal plan.

Other Things to Consider

  • Caffeine: Most experts recommend limiting caffeine to under 200 mg per day.

  • Alcohol: No amount of alcohol is considered safe during pregnancy.

  • Herbal and Vitamin Supplements: Not all are safe in pregnancy. Always check with your health care provider before starting new ones.

  • Cravings and Pica: It’s common to crave unusual foods, but if you feel drawn to non-food items (like dirt, clay, or laundry starch), let your provider know.

  • Artificial Sweeteners: These have not been sufficiently studied for safety in pregnancy and should only be consumed in moderate amounts.

Food Access and Support

Nutritious food should be accessible to all mothers and families, since reliable access makes healthy nutrition during pregnancy possible for everyone. If cost or access is a challenge, support is available:

You don’t have to do this alone — your health care provider and registered dietitian nutritionist can help you create a plan that works for your needs, preferences, and lifestyle. Eat foods you enjoy, nourish your body, and celebrate each step of this journey.

Disclaimer: Our classes and accompanying materials are intended for general education purposes and should not replace medical advice. For personalized recommendations, please consult your healthcare provider and/or lactation consultant.