🥗 Pregnancy Nutrition Guide

Eating well during pregnancy is essential for your baby's development and your health. Learn what to eat, what to avoid, and how to maintain a balanced diet.

Essential Nutrients During Pregnancy

Folic Acid

Amount: 400-800 mcg daily

Why: Prevents neural tube defects

Sources: Leafy greens, fortified cereals, legumes

Iron

Amount: 27 mg daily

Why: Supports increased blood volume

Sources: Red meat, spinach, beans, fortified foods

Calcium

Amount: 1,000 mg daily

Why: Builds baby's bones and teeth

Sources: Dairy, fortified plant milk, leafy greens

Protein

Amount: 71 g daily

Why: Supports tissue and organ development

Sources: Lean meat, poultry, fish, eggs, legumes

DHA (Omega-3)

Amount: 200-300 mg daily

Why: Brain and eye development

Sources: Fatty fish, walnuts, flaxseed, fortified eggs

Vitamin D

Amount: 600 IU daily

Why: Helps absorb calcium

Sources: Sunlight, fortified milk, fatty fish

✅ Foods to Eat During Pregnancy

Fruits & Vegetables

  • • Leafy greens (spinach, kale)
  • • Berries (high in antioxidants)
  • • Oranges (vitamin C)
  • • Sweet potatoes (vitamin A)
  • • Avocados (healthy fats)

Proteins

  • • Lean beef and pork
  • • Chicken and turkey
  • • Eggs (fully cooked)
  • • Legumes and beans
  • • Greek yogurt

Whole Grains

  • • Quinoa
  • • Brown rice
  • • Whole wheat bread
  • • Oatmeal
  • • Fortified cereals

Dairy

  • • Pasteurized milk
  • • Hard cheeses
  • • Greek yogurt
  • • Cottage cheese

❌ Foods to Avoid During Pregnancy

Raw or Undercooked Foods

Raw fish (sushi with raw fish), rare meat, raw eggs, raw cookie dough

High-Mercury Fish

Shark, swordfish, king mackerel, tilefish. Limit tuna to 6 oz per week.

Unpasteurized Products

Unpasteurized milk, soft cheeses (feta, brie, camembert) unless labeled pasteurized

Deli Meats & Hot Dogs

Unless heated to steaming hot (165°F) to kill listeria bacteria

Excessive Caffeine

Limit to 200mg per day (about one 12 oz cup of coffee)

Alcohol

No amount of alcohol is safe during pregnancy

💧 Staying Hydrated

Drink 8-12 glasses (64-96 oz) of water per day. Proper hydration helps:

  • • Prevent constipation
  • • Reduce swelling
  • • Prevent urinary tract infections
  • • Regulate body temperature
  • • Support amniotic fluid levels

Sample Day of Eating

Breakfast

Oatmeal with berries and walnuts, Greek yogurt, glass of fortified orange juice

Snack

Apple slices with peanut butter

Lunch

Grilled chicken salad with spinach, chickpeas, and avocado; whole grain roll

Snack

Cheese and whole grain crackers

Dinner

Baked salmon, quinoa, roasted sweet potatoes and broccoli

Evening Snack

Handful of almonds or a small bowl of berries

Talk to Your Healthcare Provider

Always consult with your doctor or dietitian for personalized nutrition advice during pregnancy.

View Week by Week Guide