Pregnancy is an exciting time, but it also comes with big responsibilities—especially when it comes to nutrition. Eating the right foods helps support the growth of the baby while keeping the mother healthy. But with so much information out there, it can be overwhelming to know what to eat and what to avoid. This guide will help break down the basics of pregnancy nutrition in a simple way.
Why Nutrition Matters During Pregnancy
During pregnancy, the body goes through many changes to support the baby’s development. Proper nutrition helps in many ways:
- Supports the baby’s brain, bones, and organ growth
- Reduces the risk of birth defects
- Helps the mother maintain energy and strength
- Lowers the risk of complications like gestational diabetes and preeclampsia
Essential Nutrients for Pregnancy
1. Folic Acid (Folate)
Folic acid is one of the most important nutrients during pregnancy. It helps prevent neural tube defects, which affect the baby’s brain and spinal cord. Pregnant women should aim for 600 micrograms (mcg) of folate per day. It is more abundant in plant-bases sources like leafy greens such as spinach and kale, legumes like beans and lentils and many fruits like oranges
2. Iron
Iron is needed to help make more blood for the baby. Low iron levels can cause anemia, making the mother feel tired and weak. The recommended amount during pregnancy is 27 milligrams (mg) per day. Good sources are lean meats, spinach, legumes and iron-fortified cereals.
3. Calcium and Vitamin D
Calcium helps build strong bones and teeth for the baby while keeping the mother’s bones healthy. Also participates in maintaining healthy nerves and muscles both in the baby and mom. Vitamin D on the other hand is essential for calcium absorption; hence why it is beneficial to include it in a balanced diet. Pregnant women need about 1,000 mg of calcium and at least 600 IU of vitamin D daily. You can find calcium in dairy products, leafy greens, almonds and fortified plant-based milks, while vitamin D although can be tricky to find enough in sufficient quantities in food, some good options are eggs, fatty fish and fortified foods like dairy products.
4. Protein
This nutrient is important for the baby’s growth and the development of muscles and tissues. Adequate protein intake varies depending on each individual; however, pregnant women should aim for about 75–100 grams of protein daily. To make this happen, amazing sources are lean meats, eggs, beans and lentils, tofu, nuts and seeds.
5. Omega-3 Fatty Acids
Omega-3s help with the baby’s brain and eye development. The best type of omega-3 is DHA, which is found in fish. Good sources are fatty fish like salmon and sardines, chia seeds, flaxseeds and walnuts.
6. Vitamin B12
Vitamin B12 is essential for the development of the baby’s brain and nervous system. It also helps with red blood cell production and prevents anemia. Pregnant women should aim for 2.6 mcg of B12 per day. Most food sources of this vitamin are animal-sourced, so if you are following a vegetarian diet, make sure to bring that up to your healthcare provider or dietitian. You may need to take a supplement to meet all the required daily amounts. B12 is readily available in meat, fish, eggs, dairy products and some fortified plant-based foods such as nutritional yeast, cereals and milks
7. Fiber
Pregnancy can cause digestive issues like constipation. Eating enough fiber helps with digestion and keeps things moving smoothly. Make sure to include foods like whole grains, vegetables, fruits, beans and lentils on a daily basis.
What to Avoid or Limit During Pregnancy
While many foods are beneficial, some can be potentially harmful to the baby. Here are the main foods to avoid:
- Raw or undercooked meat, eggs, and seafood: These can contain harmful bacteria that cause foodborne illnesses.
- Unpasteurized dairy and juices: These may carry bacteria that could be dangerous.
- High-mercury fish: Although as mentioned above, fish can be a great source of protein, omega-3 and other nutrients, some fish swordfish, shark, king mackerel and tuna can contain high levels of mercury, which can harm the baby’s brain development. Make sure to not consume more than 150 grams (or 5 ounces) per month of these fish or more than 300 grams (or 10 ounces) per week of canned albacore tuna.
- Too much caffeine: Caffeine can be a tricky one so try to keep the intake under 500 mg per day (about two cups of coffee). There are several reasons why you should watch out for how much you are drinking, here are some reasons why it is better to limit caffeine consumption. Caffeine gets in the way of the absorption of iron, and it increases the elimination of calcium, both critical nutrients mentioned before. Also, caffeine works as a mild diuretic, which means it makes water come out of the body potentially leading to dehydration. In addition, it raises heart rate and blood pressure which is something that you should be careful about.
- Herbal Teas: Although most herbal teas are safe to drink for general public, there are some that are better avoided during pregnancy. Evidence suggests that intake can be linked to menstruation, uterine contractions and miscarriage. Herbs like chamomile, aloe, coltsfoot, juniper berry, pennyroyal, blackthorn bark, comfrey, labrador tea, sassafras, duck root, lobelia, stinging nettle and senna leaves are NOT recommended for pregnant women. Even kombucha can be problematic and it is better to stay away from it for a while. On the other hand, safer options are citrus peel, ginger, orange peel and rose hip when consumed in moderation, up to 3 cups per day.
- Liver: Although it is a nutrient-dense food, rich in essential vitamins and minerals, including iron, vitamin A and vitamin B12, during pregnancy, excessive liver consumption should be limited due to its high levels of retinol, an active form of vitamin A. In large amounts, this compound can accumulate in the body and potentially cause birth defects or developmental issues in the baby. While small amounts can be beneficial, it’s generally recommended to limit intake. If you are unsure how much would be safe, but still would like to give it a try, consulting a healthcare provider or registered dietitian for personalized guidance is always recommended.
- Alcohol: No amount of alcohol is safe during pregnancy.
Healthy Eating Tips for Pregnant Women
- Eat Small, Frequent Meals – This can help with nausea and keep energy levels stable.
- Stay Hydrated – Drink plenty of water to support digestion and circulation.
- Listen to Your Body – Eat when you’re hungry and stop when you’re full.
- Take a Prenatal Multivitamin – This helps fill in any nutritional gaps.
- Plan Balanced Meals – Aim for a mix of protein, healthy fats, fiber, and vitamins in every meal.
Are you Vegetarian/Vegan?
A well-planned vegetarian or vegan diet can support a healthy pregnancy by including diverse plant-based proteins, iron-rich foods with vitamin C for better absorption, omega-3 sources like flaxseeds, and fortified foods for B12 and vitamin D. To ensure you’re meeting both your and your baby’s nutritional needs, consulting a healthcare provider or dietitian would be a good idea for balanced nutrition and personalized support.
Conclusion
Eating a well-balanced diet during pregnancy helps both the mother and the baby stay healthy. By focusing on essential nutrients, avoiding harmful foods, and practicing healthy eating habits, pregnant women can support their baby’s development while feeling their best. If you have concerns about your diet, talk to a healthcare provider or a registered dietitian for personalized advice.
Remember, pregnancy is a journey, and nourishing your body with the right food makes a big difference!
Maryam Abassi
