Pregnancy Nutrition: What to Eat, What to Avoid, and Key Nutrients for a Healthy Pregnancy
By Cara Terreri, LCCE, CD(DONA)
Originally published: 2018 | Updated: May 29, 2026
What you eat during pregnancy plays an important role in your health and your baby's growth and development. Your body is working hard to support a growing baby, build the placenta, increase blood volume, and prepare for labor, birth, and recovery.
The good news? You don't need a perfect diet to have a healthy pregnancy. Focusing on a variety of nutritious foods, staying hydrated, and taking a quality prenatal vitamin can help ensure you and your baby get the nutrients you need.
This guide covers the foods to prioritize, foods to avoid, and key nutrients that support a healthy pregnancy.
Foods to Avoid or Limit During Pregnancy
Certain foods may increase the risk of foodborne illness or expose your baby to potentially harmful substances.
Avoid:
- Raw or undercooked eggs
- Raw or undercooked meat and poultry
- Raw or undercooked fish and shellfish, including sushi made with raw fish
- Refrigerated smoked seafood unless it has been cooked as part of a dish
- Unpasteurized milk, cheese, yogurt, or juice
- Soft cheeses made from unpasteurized milk
- Raw sprouts
- Pâté and liver products, which may contain excessive amounts of vitamin A
- Alcohol
Limit:
Caffeine
Most experts recommend limiting caffeine to no more than 200 mg per day during pregnancy. This is roughly equivalent to one 12-ounce cup of coffee, although caffeine content varies by beverage.
High-Mercury Fish
Fish is an excellent source of protein and omega-3 fatty acids, but some varieties contain higher levels of mercury.
Avoid:
- Shark
- Swordfish
- King mackerel
- Tilefish
- Marlin
- Orange roughy
Choose lower-mercury options such as:
- Salmon
- Sardines
- Trout
- Pollock
- Cod
- Shrimp
Most pregnant women can safely consume 8 to 12 ounces of low-mercury seafood per week. Albacore (white) tuna should be limited to 6 ounces per week.
What About Peanuts?
Good news: current research shows that eating peanuts during pregnancy does not increase the risk of peanut allergies in children. Unless you have a peanut allergy or have been advised otherwise by your healthcare provider, peanuts and peanut-containing foods can be part of a healthy pregnancy diet.
Nutrient-Rich Foods to Include During Pregnancy
A balanced diet includes a variety of foods from multiple food groups.
Protein
Protein supports your baby's growth and helps build the placenta, uterus, and maternal tissues.
Good sources include:
- Chicken
- Turkey
- Lean beef
- Pork
- Fish
- Eggs
- Tofu
- Beans and lentils
- Nuts and seeds
- Greek yogurt
Whole Grains
Whole grains provide fiber, B vitamins, and long-lasting energy.
Examples include:
- Oatmeal
- Brown rice
- Quinoa
- Whole wheat bread
- Whole grain pasta
Fruits and Vegetables
Colorful fruits and vegetables provide vitamins, minerals, antioxidants, and fiber.
Aim to include a variety of:
- Leafy greens
- Broccoli
- Bell peppers
- Sweet potatoes
- Berries
- Citrus fruits
- Avocados
Dairy and Fortified Alternatives
Calcium supports your baby's developing bones and teeth.
Good choices include:
- Milk
- Yogurt
- Cheese
- Fortified soy milk
- Fortified plant-based alternatives
Iron-Rich Foods
Iron supports increased blood volume and helps prevent anemia.
Good sources include:
- Lean red meat
- Poultry
- Beans
- Lentils
- Fortified cereals
- Spinach
Pairing iron-rich foods with vitamin C-rich foods can improve iron absorption.
Key Nutrients During Pregnancy
Folic Acid
Folic acid helps prevent neural tube defects and is especially important during early pregnancy.
Current recommendations suggest:
- 400–600 mcg daily from a supplement
- Continued consumption of folate-rich foods such as leafy greens, beans, oranges, asparagus, and fortified grains
Because neural tube development occurs very early in pregnancy, experts recommend that all women who may become pregnant take a daily supplement containing folic acid.
Choline
Choline plays a critical role in fetal brain and nervous system development.
The recommended intake during pregnancy is 450 mg per day, yet most pregnant women do not meet this goal.
Foods rich in choline include:
- Eggs
- Lean meats
- Fish
- Soybeans
- Dairy products
Many prenatal vitamins contain little or no choline, so it is worth checking your supplement label and discussing your intake with your healthcare provider.
Omega-3 Fatty Acids
Omega-3 fatty acids, particularly DHA, support your baby's brain and eye development and may help reduce the risk of preterm birth.
Current recommendations suggest:
- At least 250 mg daily of DHA and EPA combined
- An additional 100–200 mg of DHA during pregnancy
Good sources include:
- Salmon
- Sardines
- Trout
- Algae-based supplements
Talk with your healthcare provider about whether an omega-3 supplement may be beneficial for you.
Managing Nausea and Food Aversions
Nausea and vomiting are common during early pregnancy and can make healthy eating challenging.
Many people find relief by:
- Eating small, frequent meals
- Keeping crackers by the bed
- Choosing bland foods such as toast, rice, or applesauce
- Drinking ginger tea
- Using ginger chews or ginger candies
- Eating protein-rich snacks throughout the day
- Staying hydrated
If nausea is severe or prevents you from eating and drinking adequately, contact your healthcare provider.
Don't Forget Hydration
Water plays an essential role in pregnancy.
Adequate hydration supports:
- Increased blood volume
- Amniotic fluid production
- Digestion
- Nutrient transport
- Temperature regulation
Most pregnant women should aim for approximately 8–12 cups of fluids daily, although individual needs vary based on activity level, climate, and health status.
Water is the best choice, but milk, sparkling water, and other low-sugar beverages can also contribute to hydration.
Nutrition by Trimester
First Trimester (Weeks 1–12)
Focus on:
- Folic acid
- Hydration
- Managing nausea
- Eating whatever nutritious foods you can tolerate
If morning sickness limits your diet temporarily, remember that many babies continue to grow normally despite early pregnancy nausea.
Second Trimester (Weeks 13–27)
As your baby's growth accelerates, your nutritional needs increase.
Many women need approximately 340 additional calories per day during the second trimester.
Common concerns during this stage include:
- Heartburn
- Indigestion
- Constipation
Eating smaller meals, staying active, and drinking plenty of water may help.
Third Trimester (Weeks 28–40)
During the final months of pregnancy, your baby experiences rapid growth and development.
Many women need approximately 450 additional calories per day during the third trimester.
Continue focusing on:
- Protein
- Iron
- Healthy fats
- Hydration
Smaller, more frequent meals may feel more comfortable as your growing uterus leaves less room for your stomach.
A Note About Prenatal Vitamins
A healthy diet remains the foundation of good nutrition during pregnancy, but most experts recommend taking a prenatal vitamin as well.
Prenatal vitamins typically provide:
- Folic acid
- Iron
- Vitamin D
- Iodine
However, some contain limited amounts of choline and DHA.
Review your prenatal supplement with your healthcare provider to determine whether additional supplementation may be beneficial.
Final Thoughts
Pregnancy nutrition is about consistently making choices that support your health and your baby's development.
Focus on eating a variety of nutrient-rich foods, staying hydrated, taking your prenatal vitamin, and giving yourself grace when pregnancy symptoms make healthy eating more difficult.
Small, consistent habits can have a meaningful impact throughout pregnancy and beyond.
Looking for More Evidence-Based Pregnancy Information?
Lamaze International provides trusted, evidence-based education to help families make informed decisions throughout pregnancy, birth, breastfeeding, and early parenting.
Explore our resources and find a Lamaze class near you to support your journey to parenthood.
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Published: May 29, 2026
Tags
Health and well-beingPregnancyNutrition