What you eat nourishes your growing baby. Make every bite count.
Calorie Needs: Not “Eating for Two”
The truth about pregnancy calories:
First Trimester: No extra calories needed
Second Trimester: Add 300 calories daily
Third Trimester: Add 300-500 calories daily
300 calories is:
- 1 banana + 2 tablespoons peanut butter
- Greek yogurt + granola + berries
- Whole grain sandwich with turkey and avocado
You’re not eating for two adults – baby is tiny!
Building Your Balanced Plate
Every meal should include:
Half your plate: Vegetables and fruits
- Colorful variety
- Fresh, frozen, or cooked
- 5+ servings daily
Quarter plate: Lean protein
- Fish, chicken, eggs, beans, tofu
- Supports baby’s growth
- Keeps you satisfied
Quarter plate: Whole grains
- Brown rice, quinoa, oats, whole wheat
- Provides energy and fiber
- Prevents constipation
Plus: Healthy fats
- Olive oil, nuts, avocado
- Essential for brain development
Plus: Dairy or calcium source
- 3-4 servings daily
- Builds baby’s bones and teeth
Essential Nutrients
Protein (70-100g daily)
Why: Builds baby’s cells, organs, muscles
Sources:
- Lean meats (chicken, turkey, lean beef)
- Fish (low mercury)
- Eggs
- Beans and lentils
- Greek yogurt
- Nuts and nut butters
- Tofu and tempeh
Aim for protein at every meal.
Calcium (1000mg daily)
Why: Baby’s bones and teeth
Sources:
- Milk, cheese, yogurt (choose pasteurized only)
- Fortified plant milk
- Leafy greens (kale, collards)
- Tofu (calcium-set)
- Sardines with bones
- Almonds
If you don’t do dairy, supplements may be needed.
Iron (27mg daily)
Why: Your blood volume doubles! Prevents anemia
Sources:
- Red meat (1-2 times per week)
- Poultry (dark meat has more)
- Fish
- Fortified cereals
- Beans and lentils
- Spinach and leafy greens
Take with vitamin C for better absorption.
Folic Acid (600-800mcg daily)
Why: Prevents neural tube defects
Sources:
- Prenatal vitamins (essential!)
- Fortified cereals and bread
- Leafy greens
- Beans and lentils
- Citrus fruits
You can’t get enough from food alone – supplement is necessary.
Fiber (25-30g daily)
Why: Prevents constipation (very common in pregnancy)
Sources:
- Whole grains
- Fruits with skin
- Vegetables
- Beans and lentils
- Nuts and seeds
Plus plenty of water!
Hydration: Essential for Pregnancy
Drink 10-12 glasses (2.5-3 liters) daily
Why Water Matters
- Builds amniotic fluid
- Supports increased blood volume
- Prevents constipation
- Reduces swelling
- Prevents urinary tract infections
- Helps with morning sickness
- Regulates body temperature
- Carries nutrients to baby
Tips to Drink More
- Carry water bottle everywhere
- Set phone reminders
- Drink glass before each meal
- Add lemon or cucumber for flavor
- Herbal tea counts (caffeine-free)
- Eat water-rich foods (watermelon, cucumbers)
Signs you need more:
- Dark yellow urine
- Headaches
- Dizziness
- Dry mouth
Foods to Avoid
Raw or Undercooked Foods
Don’t eat:
- Raw fish (sushi, sashimi)
- Raw or undercooked eggs
- Raw or undercooked meat
- Raw sprouts (alfalfa, clover)
Why: Risk of foodborne illness (salmonella, listeria, toxoplasmosis)
Cook everything thoroughly!
Unpasteurized Dairy
Avoid:
- Unpasteurized milk
- Soft cheeses (brie, camembert, feta, blue cheese) unless labeled pasteurized
- Mexican-style cheeses (queso fresco, panela)
Why: Listeria risk – causes miscarriage and stillbirth
Safe cheeses: Hard cheeses (cheddar, mozzarella), cream cheese, cottage cheese (if pasteurized)
High-Mercury Fish
Completely avoid:
- Shark, swordfish, king mackerel, tilefish
- Mercury damages baby’s developing nervous system
Limit to 170g (6 oz) weekly:
- Albacore (white) tuna
Safe fish (2-3 servings weekly):
- Salmon, sardines, anchovies
- Tilapia, catfish, cod
- Shrimp, scallops
- Light canned tuna (not albacore)
Fish is healthy! Just choose low-mercury options.
Unwashed Produce
Always wash fruits and vegetables:
- Even if you peel them
- Removes pesticides and bacteria
- Toxoplasmosis risk from soil
Street Food and Questionable Hygiene
Be cautious with:
- Street vendors
- Buffets (food sitting out)
- Salad bars
- Unpasteurized juices
- Uncooked deli meats (unless heated until steaming)
When in doubt, skip it.
Caffeine (Limit)
Maximum 200mg daily:
- About 2 cups of coffee
- Higher amounts linked to miscarriage
Caffeine content:
- Coffee (8 oz): 95mg
- Black tea (8 oz): 47mg
- Green tea (8 oz): 28mg
- Soda (12 oz): 35-45mg
Also in: Chocolate, energy drinks, some medications
Alcohol (Avoid Completely)
No amount is safe:
- Causes fetal alcohol syndrome
- Developmental delays
- Birth defects
- Behavioral problems
Zero alcohol throughout pregnancy.
Artificial Sweeteners
Generally safe in moderation:
- Aspartame (Equal, NutraSweet)
- Sucralose (Splenda)
- Stevia
Avoid:
- Saccharin (Sweet’N Low)
Natural sugars preferred when possible.
Sample Daily Menu
Breakfast
- 2 scrambled eggs
- 2 slices whole wheat toast with avocado
- Orange slices
- Glass of milk
Mid-Morning Snack
- Greek yogurt with berries and granola
Lunch
- Grilled chicken salad with spinach, tomatoes, cucumber, bell peppers
- Quinoa
- Olive oil and lemon dressing
- Apple
Afternoon Snack
- Carrot and celery sticks with hummus
- Small handful of almonds
Dinner
- Baked salmon (low mercury)
- Roasted sweet potato
- Steamed broccoli
- Brown rice
Evening Snack (if hungry)
- Whole grain crackers with cheese
- Or: Banana with peanut butter
Throughout day: 10-12 glasses of water
Managing Pregnancy Symptoms Through Food
Morning Sickness
Helpful strategies:
- Eat small, frequent meals
- Plain crackers before getting out of bed
- Ginger tea or ginger candies
- Avoid strong smells
- Cold foods easier to tolerate
- Bland carbs (toast, rice, pasta)
- Protein helps (cheese, nuts)
Constipation
Relief through diet:
- Increase fiber (25-30g daily)
- Prunes or prune juice
- Plenty of water (10-12 glasses)
- Exercise (even walking helps)
- Don’t ignore urge to go
Heartburn
Foods that help:
- Small, frequent meals
- Avoid spicy or acidic foods
- Don’t lie down after eating
- Elevate head while sleeping
- Milk can help
- Ginger tea
Avoid triggers: Caffeine, chocolate, fried foods, tomatoes
Swelling
Reduce through diet:
- Drink more water (counterintuitive but works!)
- Reduce sodium
- Eat potassium-rich foods (bananas, spinach, avocado)
- Elevate feet
- Avoid standing long periods
Cravings and Aversions
Food Cravings
Common and normal:
- Pickles, ice cream, chocolate, citrus
- Unusual combinations
- Foods you never liked before
It’s okay to indulge occasionally – just maintain overall balanced diet.
Unusual cravings (pica):
- Ice, dirt, laundry starch
- Tell your doctor (may indicate anemia)
Food Aversions
Also common:
- Sudden dislike of favorite foods
- Often meat, strong vegetables
- Particularly in first trimester
Work around them:
- Find alternative protein sources
- Will likely pass after first trimester
- Don’t force foods that make you nauseous
Meal Planning Tips
Make It Easy
When you have energy:
- Batch cook and freeze
- Pre-chop vegetables
- Make extra portions for leftovers
- Stock healthy snacks
Quick meal ideas:
- Rotisserie chicken + bagged salad + microwave rice
- Frozen vegetables + grilled fish + quinoa
- Eggs + whole wheat toast + fruit
- Greek yogurt + granola + berries
Smart Snacking
Keep healthy snacks accessible:
- Pre-cut vegetables
- Individual cheese portions
- Hard-boiled eggs (make weekly)
- Fresh fruit
- Nuts and seeds
- Whole grain crackers
- Hummus
Snack when hungry – helps manage blood sugar and nausea.
Special Dietary Needs
Vegetarian/Vegan
Pay extra attention to:
- Protein (combine plant sources)
- Iron (with vitamin C)
- Vitamin B12 (supplement essential)
- Calcium (fortified foods or supplement)
- Omega-3s (algae-based supplement)
- Vitamin D
Work with dietitian to ensure adequate nutrients.
Gestational Diabetes
Carbohydrate management crucial:
- Spread carbs throughout day
- Pair with protein
- Choose complex carbs
- Never skip meals
- Frequent blood sugar monitoring
Food Allergies
Safe to eat what you normally eat:
- Your allergies don’t affect baby (yet)
- Ensure adequate alternative nutrients
- Baby develops their own allergies (not determined by your diet)
Food Safety Practices
Prevent foodborne illness:
✓ Wash hands before eating/cooking
✓ Wash all produce thoroughly
✓ Use separate cutting boards (raw meat vs. produce)
✓ Cook meats to proper temperature (use thermometer)
✓ Refrigerate leftovers within 2 hours
✓ Reheat thoroughly (until steaming)
✓ Check expiration dates
✓ Clean kitchen surfaces regularly
Pregnancy weakens immune system – extra caution needed.
Remember
Good nutrition is one of the most important things you can do for your baby. Every healthy choice you make nourishes your growing child.
You don’t have to be perfect. Focus on overall patterns, not individual meals.
Nourish yourself, nourish your baby. You’re doing great.