Evidence-Based Nutrition
Pregnancy NutritionEssentials
Comprehensive nutrition guidance for a healthy pregnancy. Learn about essential nutrients, safe foods, supplements, and meal planning for you and your growing baby.
Essential Pregnancy Nutrients
Key nutrients that support your baby's development and maintain your health throughout pregnancy.
400-800 mcg daily
Folic Acid
Prevents neural tube defects and supports brain development.
Good Sources:
- • Leafy greens
- • Fortified cereals
- • Citrus fruits
- • Beans and lentils
27 mg daily
Iron
Prevents anemia and supports increased blood volume.
Good Sources:
- • Lean red meat
- • Poultry
- • Fish
- • Iron-fortified cereals
1,000 mg daily
Calcium
Builds strong bones and teeth for your baby.
Good Sources:
- • Dairy products
- • Leafy greens
- • Fortified foods
- • Sardines
71 grams daily
Protein
Essential for baby's growth and development.
Good Sources:
- • Lean meats
- • Eggs
- • Dairy
- • Legumes
200-300 mg daily
DHA Omega-3
Supports brain and eye development.
Good Sources:
- • Fatty fish
- • Walnuts
- • Flaxseeds
- • DHA supplements
600 IU daily
Vitamin D
Supports bone health and immune function.
Good Sources:
- • Fortified milk
- • Fatty fish
- • Sunlight
- • Supplements
Foods to Limit or Avoid
Important food safety guidelines to protect you and your baby during pregnancy.
Avoid Completely
- • Raw or undercooked meats, poultry, and seafood
- • Raw or undercooked eggs
- • Unpasteurized dairy products
- • High-mercury fish (shark, swordfish, king mackerel)
- • Raw sprouts (alfalfa, clover, radish)
- • Alcohol in any amount
- • Unwashed fruits and vegetables
Limit Intake
- • Caffeine (limit to 200mg daily)
- • Low-mercury fish (limit to 12oz weekly)
- • Processed and deli meats (heat until steaming)
- • Soft cheeses (unless pasteurized)
- • Artificial sweeteners
- • High-sodium processed foods
- • Excess sugar and refined carbs
Healthy Pregnancy Meal Planning
Sample meal ideas and planning tips for each trimester of pregnancy.
First Trimester
Managing Morning Sickness
Key Tips:
- • Eat small, frequent meals
- • Choose bland, easy-to-digest foods
- • Stay hydrated with small sips
- • Try ginger for nausea relief
Sample Meals:
- • Breakfast: Whole grain toast with banana
- • Snack: Crackers and ginger tea
- • Lunch: Chicken soup with rice
- • Dinner: Baked sweet potato with protein
Second Trimester
Increased Appetite
Key Tips:
- • Focus on nutrient-dense foods
- • Include protein at every meal
- • Add healthy fats like avocado
- • Increase calcium-rich foods
Sample Meals:
- • Breakfast: Greek yogurt with berries
- • Snack: Nuts and dried fruit
- • Lunch: Quinoa salad with vegetables
- • Dinner: Salmon with steamed broccoli
Third Trimester
Managing Heartburn
Key Tips:
- • Eat smaller, more frequent meals
- • Avoid spicy and acidic foods
- • Stay upright after eating
- • Focus on iron-rich foods
Sample Meals:
- • Breakfast: Oatmeal with sliced apple
- • Snack: Hummus with vegetables
- • Lunch: Turkey and avocado wrap
- • Dinner: Lean beef with quinoa
Ready for More Pregnancy Guidance?
Explore our complete pregnancy guide and learn about safe exercise during pregnancy.