During pregnancy, your baby receives all of its nutrients directly from you—making your nutrition essential not only for your own well-being but also for your baby’s healthy growth and development. A balanced diet rich in carbohydrates, fats, protein, vitamins, minerals, and water will help support your body through pregnancy and prepare you for labor and postpartum recovery.
However, eating well in pregnancy isn’t just about adding in the right foods—it’s also about avoiding potential risks. Food safety becomes especially important during these nine months, when your immune system and your baby's developing systems are more vulnerable.
Foods to Avoid or Limit During Pregnancy
Some foods can carry bacteria, toxins, or substances that may be harmful during pregnancy. Here's a list of foods to be cautious with:
- Undercooked or raw eggs
- Undercooked or very rare meats
- Raw fish sushi, smoked salmon, parma ham (unless frozen to kill parasites and confirmed safe)
- Unpasteurized milk, cheese, or yogurt
- Soft unpasteurized cheeses like brie, camembert, or blue-veined cheeses (check labels—if pasteurized, they're usually safe)
- Pâté or liver (high in vitamin A, which in large amounts can interfere with fetal development)
- Swordfish, marlin, and shark (due to high mercury levels). Also limit:
- Tuna to no more than 4 medium cans (140g each, drained) or 2 fresh steaks (170g raw weight) per week
- Alcohol (no known safe level in pregnancy; it's best avoided)
- Caffeine – Limit to 200mg per day (roughly one 12-oz coffee or two cups of tea)
Update on peanuts: Unless you have a known allergy, peanuts are safe to consume during pregnancy. Recent research confirms that early exposure does not increase allergy risk in children.
Nutrient-Rich Foods to Include in Your Diet
Eating a wide range of nutrient-dense foods ensures you and your baby get what you need. Try to include:
- Proteins: Chicken, turkey, lean beef, pork, fish (low in mercury), tofu, nuts, legumes
- Whole Grains: Brown rice, whole oats, whole wheat bread, quinoa
- Green Vegetables: Spinach, broccoli, kale, green beans, asparagus
- Dairy & Alternatives: Pasteurized milk, cheese, yogurt, or fortified plant milks
- Iron-rich Foods: Red meat, fish, poultry, dried fruits, legumes, fortified cereals
- Folic Acid Sources: Leafy greens, Brussels sprouts, beans, oranges, avocado, whole grains
New research shows that choline, a nutrient found in eggs, lean meats, and soybeans, is essential for fetal brain development—and many pregnant individuals fall short of recommended levels.
Food Cravings
It’s completely normal to crave specific foods during pregnancy—sweet, salty, citrusy, or even spicy. These cravings may signal a need for certain nutrients, but they’re also driven by hormonal changes and shifting taste preferences.
The key is to balance your cravings with nutrient-rich meals, rather than replacing meals with snacks. So go ahead and enjoy that pickle (or ice cream)—just be sure you’re still getting the nourishment your body and baby need.
Trimester-by-Trimester Tips
First Trimester (Weeks 1–12)
- Folic Acid is especially important to help prevent neural tube defects like spina bifida. Aim for:
- 400–800 micrograms daily through diet and supplements
- Eat foods high in folate like spinach, lentils, asparagus, and fortified grains
Second Trimester (Weeks 13–27)
- Increase your calorie intake slightly (about 300 extra calories per day) to support your growing baby.
- You may experience indigestion or acid reflux. To help:
- Eat smaller, more frequent meals
- Drink water between (not during) meals
- Take light walks after eating
- If you develop dairy intolerance, try calcium-rich alternatives like sardines, canned salmon, or fortified plant-based milks.
Third Trimester (Weeks 28–40)
- Baby is growing rapidly—and your stomach space may shrink.
- Eating smaller, balanced meals throughout the day can help prevent fatigue and ensure adequate nutrition.
- Focus on iron, healthy fats, and hydration to support energy levels and baby's final stages of development.
Final Thoughts
Paying close attention to your nutrition can help manage energy levels, reduce nausea, support your baby’s development, and even ease your labor and recovery. If you're unsure about your dietary needs, a registered nutritionist can offer personalized support throughout your pregnancy journey.
You can find a qualified professional at: Nutritionist Resource – UK Directory
You're doing an incredible job nourishing your baby. Taking care of yourself is one of the best gifts you can give your little one.
Sources
- American College of Allergy, Asthma & Immunology (2019). Peanut Allergy Prevention Guidelines. https://acaai.org
- National Institutes of Health, Office of Dietary Supplements (2020). Choline Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional
- NHS UK. (2023). Foods to Avoid in Pregnancy. https://www.nhs.uk
Get ready for birth with confidence — Join a Lamaze online class today! Empower yourself with evidence-based knowledge and support every step of the way.
Updated by Lamaze International 2025 on 9/5/2025
Original publications by Cara Terreri, LCCE, CD(DONA) on 8/23/2011
Published: August 23, 2011
Tags
Health and well-beingPregnancyNutrition