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)

Folic acid helps protect against neural tube defects, which are birth defects of the brain and spinal cord that develop early in pregnancy. Good sources include leafy greens, citrus fruits, orange juice, beans, and fortified breakfast cereals.

Choline

Supports your baby's brain, spinal cord, and nervous system development. Choline needs increase during pregnancy, but many women don't get enough. Good food sources include eggs, lean meats, fish, dairy products, soybeans, and beans. Some prenatal vitamins contain choline, but many do not, so it's important to check your supplement label.

Iodine

Iodine supports healthy thyroid function and plays an important role in your baby's brain and nervous system development. Good sources include dairy products, seafood, eggs, and iodized salt. Because iodine needs increase during pregnancy, many experts recommend choosing a prenatal vitamin that contains iodine.

Iron

Iron helps your body make red blood cells, reducing the risk of anemia and helping support healthy oxygen delivery to both you and your baby. Pregnant women need about 27 mg of iron each day. Good sources include lean red meat, poultry, fish, fortified cereals, beans, and spinach. Your health care provider may recommend an iron supplement if needed.

Calcium & Vitamin D

Calcium and vitamin D work together to support strong bones and teeth for both you and your growing baby. Aim for three servings of dairy foods such as milk, cheese, and yogurt each day, or choose fortified alternatives like soy milk and fortified orange juice. Green leafy vegetables can also provide some calcium.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly DHA, support your baby's brain and eye development. Fatty fish such as salmon, sardines, and trout are excellent sources. To reduce exposure to mercury, avoid high-mercury fish such as shark, swordfish, king mackerel, and tilefish.

Protein

Protein provides the building blocks your baby needs for healthy growth and development. Include protein-rich foods throughout the day, such as lean meats, eggs, beans, nuts, seeds, and tofu.

Fiber

Fiber supports healthy digestion and may help reduce constipation, a common pregnancy complaint. Good sources include whole grains, brown rice, fruits, vegetables, beans, and lentils.

How Can Vegetarians Meet Their Nutritional Needs During Pregnancy?

Women who follow a vegetarian diet can have a healthy pregnancy by including a variety of nutrient-rich foods each day. Focus on protein sources such as beans, lentils, tofu, tempeh, eggs, and dairy products, along with whole grains, fruits, vegetables, nuts, and seeds. Pay special attention to nutrients that may be harder to get from food alone, including iron, vitamin B12, choline, iodine, and omega-3 fatty acids.

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 cooked to a safe temperature before eating. Reheat hot dogs and deli meats until steaming to reduce the risk of foodborne illness.

Avoid Unpasteurized Foods

Skip raw milk, juices, ciders, and soft cheeses (such as brie, feta, and queso fresco) unless the label says they are pasteurized. Pasteurization helps kill harmful bacteria that can cause illness during pregnancy.

Wash and Rinse

Rinse fruits and vegetables well under running water before eating, cutting, or cooking them. This simple step can help remove dirt, bacteria, and pesticide residues.

Handle Food Safely

Wash your hands often when preparing food, clean cutting boards and kitchen surfaces regularly, and keep raw and cooked foods separate to prevent cross-contamination.

Be Cautious with Leftovers

Refrigerate leftovers within two hours of cooking and use them within three to four days. When reheating, make sure foods are heated until steaming throughout.

Skip High-Risk Foods

Avoid foods that carry a higher risk of foodborne illness, including sushi made with raw fish, raw sprouts, and refrigerated deli items that have not been reheated until steaming.

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 less than 200 mg per day. This is about the amount in one 12-ounce cup of coffee, though caffeine levels vary by beverage. Remember that caffeine can also be found in tea, energy drinks, chocolate, and some medications.

Alcohol

No amount of alcohol is considered safe during pregnancy. Because alcohol can cross the placenta and affect your baby's development, experts recommend avoiding alcohol throughout pregnancy.

Herbal and Vitamin Supplements

"Natural" does not always mean safe. Some herbs, supplements, and high doses of certain vitamins may not be recommended while pregnant. Always talk with your health care provider before starting any new supplement.

Cravings and Pica

Food cravings are common during pregnancy and can range from sweet treats to salty snacks. However, if you find yourself craving non-food items such as dirt, clay, chalk, ice, or laundry starch, let your health care provider know. This condition, called pica, can sometimes be linked to nutrient deficiencies.

Artificial Sweeteners

Artificial sweeteners may be used in moderation during pregnancy, but it's best to focus on water and other nutrient-rich beverages whenever possible. If you regularly consume foods or drinks containing artificial sweeteners, talk with your health care provider about which options are considered safe during pregnancy.

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:

  • SNAP (Supplemental Nutrition Assistance Program): Provides benefits to help families buy healthy foods.

  • WIC (Women, Infants, and Children): Offers healthy foods, nutrition counseling, breastfeeding support, and referrals to other services.

  • Local food banks and pantries: Many communities have programs to help families access nutritious foods during pregnancy and beyond.

Building Your Pregnancy Nutrition Plan

You don't have to navigate nutrition during pregnancy on your own. Your health care provider and a registered dietitian nutritionist can help you create a plan that fits your health needs, food preferences, budget, and lifestyle.

Remember that healthy nutrition during pregnancy isn't about eating perfectly. Focus on a variety of nourishing foods that you enjoy, listen to your body's hunger and fullness cues, and make choices that support both your health and your baby's growth.

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.