Maintaining a balanced diet during pregnancy is essential for your health and your baby’s growth. The right foods provide the vitamins, minerals, and nutrients needed to support fetal development and keep your energy levels steady. Eating well can also help reduce the risk of birth defects and contribute to your baby’s overall health.

With so much dietary advice available, it’s easy to feel overwhelmed. The good news is that focusing on nutrient-dense foods makes healthy eating simple. A mix of fruits, vegetables, whole grains, lean proteins, and healthy fats will provide the foundation for your baby’s development. Staying hydrated is just as important, and you should also discuss supplements such as prenatal vitamins with your healthcare provider to meet increased nutritional needs during pregnancy.

Key Takeaways

• A balanced pregnancy diet supports both your health and your baby’s development.
• Eating a wide variety of nutrient-rich foods is crucial for fetal growth.
• Hydration and supplements, when recommended, are important for a healthy pregnancy.

Best Foods to Eat During Pregnancy

Here are some of the top food groups to include in your diet for a healthy pregnancy:

Fruits and Vegetables

• Dark leafy greens like spinach, kale, and Swiss chard for vitamins and fiber.
• Colorful produce such as bell peppers, oranges, and berries for antioxidants and essential vitamins.

Whole Grains

• Quinoa and brown rice provide complex carbs, fiber, and B vitamins.
• Fortified cereal and oatmeal add iron and folate.

Lean Proteins

• Poultry and fish for high-quality protein (stick to low-mercury fish like salmon or cod).
• Legumes like chickpeas and lentils for plant-based protein and fiber.

Dairy or Dairy Alternatives

• Milk, yogurt, and cheese for calcium and protein. If you choose plant-based alternatives, go for fortified options with calcium and vitamin D.

Healthy Fats

• Avocados, nuts, and seeds for healthy fats that support brain development.

Iron- and Folate-Rich Choices

• Iron-rich foods like lean red meat, poultry, and fortified cereals to prevent anemia.
• Folate sources such as asparagus, Brussels sprouts, and leafy greens to help prevent neural tube defects.

Always practice safe food handling to reduce the risk of foodborne illness, and tailor your diet to your body’s changing needs.

Foods to Avoid During Pregnancy

Equally important is knowing which foods to limit or avoid to protect your baby’s health.

Raw or Undercooked Foods

• Raw or rare meats and poultry
• Undercooked eggs or foods with raw eggs
• Sushi with raw fish and raw shellfish

Unpasteurized Dairy and Soft Cheeses

Skip cheeses like brie, feta, camembert, and blue cheeses unless clearly labeled pasteurized, as these may contain listeria.

High-Mercury Fish

• King mackerel
• Swordfish
• Shark
• Tilefish

Alcohol and Caffeine

• Alcohol: No safe level of alcohol has been established during pregnancy.
• Caffeine: Many experts suggest staying under about 200 mg per day from coffee, tea, soda, and chocolate combined.

Highly Processed Snacks

Frequent intake of foods high in added sugars and refined fats can edge out nutrients you need. Enjoy treats in moderation while focusing on whole-food snacks.

Herbs and Supplements

Some herbs and botanicals may not be safe during pregnancy. Always check with your healthcare provider before using supplements.

Smart Mealtime Support

Pregnancy is the start of your baby’s relationship with food. Once your little one arrives, feeding essentials can help make the journey easier. Explore our baby bottles for smooth feeding, pacifiers for soothing, and dining gear and bandana bibs to prepare for the solid food stage.