Your Diet During Pregnancy: General Recommendations, Foods to Avoid, and Nutrients to Increase in Your Diet
If you're wondering, 'What can I eat during pregnancy?' and 'What foods should I avoid during pregnancy?', you've come to the right place. In this article, you’ll learn about nutritional recommendations for pregnant women, foods to avoid, and essential nutrients and products to include in your diet.
If you’ve recently found out you’re pregnant – congratulations! Pregnancy is a transformational time mentally, emotionally, and, most importantly, physically. You have to adjust your lifestyle to accommodate your pregnancy and the new baby growing inside you.
At this moment, you have many questions, and some of them are probably diet-related. Increased nutritional needs and health risks require dietary adjustments throughout your pregnancy.
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General dietary recommendations for pregnancy
One of the first signs of early pregnancy is changes in your appetite and eating habits. You might feel hungrier and crave specific foods, or perhaps morning sickness has you on your knees for most of the day, and you can only eat very few foods that don’t make you hurl.
Pregnancy is one of the most energy-demanding processes your body can undergo. You must meet the nutritional needs of the developing placenta and fetus throughout the entire pregnancy.
You might have heard that when you’re pregnant, you should eat for two, but that’s not the case. Most adult women should consume about 1,600 to 2,400 calories each day, depending on their physical activity. Pregnancy should only add an additional 300-450 calories after the first trimester. That’s about one avocado toast with an egg on top or an average-sized chocolate bar per day.
Here are general dietary recommendations for pregnant people:
- Keep a healthy weight (you might gain between 11 to 16 kilograms (25 to 35 pounds) during pregnancy)
- Move regularly and exercise lightly if your health care provider doesn’t recommend otherwise
- Eat a balanced diet
- Take supplements your healthcare provider recommends
- Eat small portions and more frequently to avoid nausea
- Drink enough fluids and electrolyte-rich drinks like juices and soups
Foods to avoid during pregnancy
One of the biggest questions during pregnancy is ‘What foods you can’t have?’. Generally speaking, any products that have a high risk of contamination should be avoided.
Here are some examples:
Raw or undercooked meats and eggs
Raw meats can contain harmful bacteria like salmonella or listeria, which pose a higher risk of food poisoning during pregnancy. Pregnancy weakens the immune system, making it harder to fight off these infections. The growing fetus also isn’t equipped with a strong defense system; therefore, bacterial and parasitic infections can have very serious health complications.
Foods to avoid:
- Carpaccio
- Steak tartare
- Deli meats
- Runny eggs (however, newer sources say it’s safe to eat runny eggs, but make sure you know where your eggs come from)
- Egg Benedicts (because of the Hollandaise sauce, which contains raw eggs)
- Rare to medium steaks
Fish high in mercury and raw seafood
Mercury can accumulate in the bloodstream and potentially harm the developing fetus's nervous system. High-mercury fish should be avoided.
Also, you shouldn’t eat any uncooked seafood for the same reasons as raw meat.
Limit your intake of fish high in mercury, such as:
- King mackerel
- Shark
- Swordfish
- Tilefish
- Marlin
- Albacore (white) tuna
- Yellowfin tuna
- Chilean sea bass
- Bluefish
- Grouper
Avoid raw fish like:
- Sushi
- Oysters
- Sashimi
- Scallops
- Clams
- Smoked seafood
Unpasteurized dairy products
These can contain listeria, which can cause miscarriage, stillbirth, or severe illness in newborns. Pasteurization through high heat or other methods eliminates this risk.
Avoid:
- Unpasteurized cheese spreads
- Unpasteurized yogurt or ice cream
- Brie cheese
- Camembert cheese
- Roquefort cheese
- Feta cheese
- Gorgonzola cheese
- Queso fresco
- Queso blanco
- Panela cheese
Read: Can you eat raw honey while pregnant?
Unwashed fruits and vegetables
These can have toxoplasma, a parasite that may cause toxoplasmosis. The infection can lead to birth defects or miscarriage.
Always wash your fruits and vegetables thoroughly with water. Also, wash your hands before you eat.
Alcohol and excessive caffeine
Alcohol during pregnancy is a big no-no. It can lead to fetal alcohol spectrum disorders, affecting the baby's development.
Excessive caffeine (over 200 mg daily, or 2-3 cups of coffee) has been linked to an increased risk of miscarriage and low birth weight.
Foods to focus on during pregnancy
The most important part of pregnancy nutrition is to eat a balanced diet and meet your nutritional needs every day.
A balanced diet includes:
Lean proteins
In your pregnancy diet, add well-cooked fish, eggs, and pasteurized yogurt. You can also safely enjoy cooked poultry and lean cuts of beef and pork, grains, tofu, and tempeh. Protein is a necessary building material for the growing baby.
Whole grains
Whole grains are high in fiber, vitamins, and minerals (B vitamins, iron, magnesium, selenium). They also contain antioxidants and provide complex carbohydrates for sustained energy.
You can safely enjoy (unless you have food intolerances or allergies):
- Brown rice
- Quinoa
- Oats
- Whole wheat
- Barley
- Bulgur
- Millet
- Buckwheat
- Whole grain corn
- Wild rice
Fruits and vegetables
Well-washed fresh and cooked fruits and vegetables should be staples in your diet during pregnancy. They’re rich in vitamins and minerals, high in fiber, low in calories, and contain antioxidants. The fiber in vegetables and fruits also helps to manage glucose spikes and provides more gradual energy.
Fruits and vegetables to enjoy:
- Berries like strawberries, blueberries, and raspberries
- Citrus fruits like oranges, lemons, and grapefruits
- Apples
- Bananas
- Mangoes
- Pineapples
- Grapes
- Peaches
- Pears
- Watermelon and cantaloupe
- Kiwi
- Leafy greens like spinach, kale, and lettuce
- Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts
- Carrots
- Tomatoes
- Bell peppers
- Cucumbers
- Onions
- Garlic
- Sweet potatoes
- Squashes like zucchini, pumpkin, and butternut squash
- Eggplant
Read: Can you eat bananas during pregnancy?
Pasteurized dairy products
While you should check in with your healthcare provider about potential food intolerances, dairy products have many benefits for pregnant people. Dairy has a lot of calcium for fetal bone development, protein for fetal growth, vitamin D for calcium absorption, probiotics for digestive health, and iodine for fetal brain development.
If you can’t consume dairy for any reason, you should consider calcium supplements or try fortified products like plant-based milk and yogurts.
You can enjoy pasteurized:
- Milk
- Yogurt
- Greek yogurt
- Cottage cheese
- Hard cheeses like cheddar, Swiss, or Parmesan
- Kefir
Healthy fats
Healthy fats are crucial for fetal growth during pregnancy, particularly for brain and eye development.
Include in your diet:
- Foods high in omega-3 fatty acids like salmon, sardines, trout, chia seeds, flaxseeds, and walnuts
- Monounsaturated fats like olive oil, avocados, almonds, peanuts, and cashews
Essential nutrients for pregnancy
On top of your regular diet, your healthcare provider might also recommend supplementing with certain vitamins and minerals. As the fetus grows, its nutritional needs increase, and sometimes it can be difficult to meet them through food alone. Always make sure to consult with your doctor before you start taking any type of supplements.
Supplements recommended for pregnant people:
Folic acid
Take around 400-800 micrograms daily
Folic acid is essential for preventing neural tube defects in the developing fetus, such as spina bifida. You should begin supplementing with folic acid before you get pregnant if you are planning to conceive soon or as soon as you find out about your pregnancy.
Iron
Take around 27 milligrams daily
Pregnancy significantly increases iron needs. This mineral is vital for increasing the mother's blood volume and supporting the growing fetus and placenta. Iron helps prevent anemia in the mother and ensures proper oxygen delivery to the baby.
Calcium
Take around 1,000 milligrams daily
You need calcium from the start of your pregnancy until you stop breastfeeding, as it’s necessary for building the baby's bones and teeth. If you don’t get enough calcium, your body will take it from your own bones to meet the baby's needs, which can lead to osteoporosis later in life.
Omega-3 fatty acids
Take around 200-300 milligrams of DHA daily
They’re crucial for the baby's brain and eye development. Omega-3 fatty acids also help prevent preterm birth and low birth weight. DHA, a type of omega-3, is particularly important for fetal brain development in the third trimester.
Vitamin D
Take around 10 micrograms daily
It works hand in hand with calcium to build the baby's bones and teeth. It also supports immune function and may reduce the risk of pregnancy complications like gestational diabetes and preeclampsia.
Dealing with morning sickness
One of the worst things about pregnancy related to food is morning sickness. Around 70% of pregnant women experience morning sickness at some point during pregnancy, usually in the first trimester. You might feel nauseated, lack an appetite, or vomit.
While it’s called morning sickness, many women experience all-day sickness for the first three months of pregnancy and sometimes even longer.
Here are some ways to help with morning sickness:
- Eat small, frequent meals to keep your stomach from being empty, which can trigger nausea
- Choose bland, easily digestible foods like bananas, rice, applesauce, and toast (BRAT diet) when nausea is the worst
- Sip water, ginger tea, or lemon water to stay hydrated
- Avoid strong smells that can trigger nausea
- Get plenty of rest because fatigue can worsen nausea
- Try ginger tea, candies, or supplements
- Wear acupressure wristbands, as they help some women
- Eat a little snack before even getting out of bed to curb the first signs of morning sickness
- If symptoms are severe, talk to your healthcare provider about safe anti-nausea medications
Vegetarian and vegan pregnancies
Most vegan and vegetarian mothers can have completely healthy and worry-free pregnancies. But it might be more difficult to meet your recommended nutrient intake if you’re vegetarian or vegan. If you don’t want to switch to the omnivore diet during pregnancy, you should try to meet your nutritional needs through balanced plant-based foods and supplements.
A study on vegan and vegetarian pregnancies found that:
Balanced plant-based diet for pregnant people include:
Protein sources like:
- Legumes (beans, lentils, peas)
- Nuts and seeds
- Soy products (tofu, tempeh)
- Whole grains
- For vegetarians: eggs and dairy
Iron sources:
- Fortified cereals
- Leafy greens (spinach, kale)
- Legumes
- Dried fruits
Vitamin B12:
- Fortified foods (plant milk, nutritional yeast)
- Supplements (especially important for vegans)
Calcium:
- Leafy greens
- Nuts and seeds
- Fortified plant milk
- For vegetarians: dairy products
Omega-3 fatty acids:
- Flaxseeds, chia seeds, walnuts
- Algae-based DHA supplements
Vitamin D:
- Sunlight exposure
- Fortified foods
- Supplements (often recommended)
Zinc:
- Whole grains
- Legumes
- Nuts
- Seeds
Iodine:
- Iodized salt
- Seaweed (in moderation)
However, vegan and vegetarian diet during pregnancy requires regular monitoring. Test your blood regularly to watch your nutrient levels and stay healthy during pregnancy.
Pregnancy and diet
Eating a balanced diet and meeting your nutritional needs daily is key to a healthy and stress-free pregnancy. However, your diet might change based on the different stages of pregnancy. If you want to be more aware of your pregnancy and due date, we invite you to try our pregnancy due date calculator. It’ll help you to understand different pregnancy stages to adjut to the needs of your growing baby.
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