Proper nutrition during pregnancy is one of the most important things you can do for your baby's development and your own health. Your nutritional needs change throughout pregnancy, and understanding what to eat when can help ensure both you and your baby thrive.

Key Nutrients for Pregnancy

Folic Acid

Prevents neural tube defects and supports brain development.

Daily need: 600-800 mcg

Sources: Leafy greens, citrus fruits, fortified cereals, beans

Iron

Prevents anemia and supports increased blood volume.

Daily need: 27 mg

Sources: Lean meat, poultry, fish, dried beans, fortified cereals

Calcium

Essential for baby's bone and tooth development.

Daily need: 1,000 mg

Sources: Dairy products, fortified plant milks, leafy greens

Protein

Supports rapid tissue growth and development.

Daily need: 71g

Sources: Lean meats, eggs, dairy, beans, nuts, tofu

Nutrition by Trimester

First Trimester (Weeks 1-12)

Focus Areas:

• Folic acid supplementation
• Managing morning sickness
• Staying hydrated
• Avoiding harmful substances

Best Foods:

• Ginger for nausea
• Small, frequent meals
• Crackers and dry toast
• Fortified cereals

Second Trimester (Weeks 13-27)

Focus Areas:

• Increased calorie needs
• Iron-rich foods
• Calcium for bone development
• Omega-3 fatty acids

Best Foods:

• Salmon and sardines
• Greek yogurt
• Spinach and kale
• Lean beef and poultry

Third Trimester (Weeks 28-40)

Focus Areas:

• Brain development support
• Managing heartburn
• Preparing for breastfeeding
• Energy for labor

Best Foods:

• DHA-rich fish
• Smaller, frequent meals
• High-fiber foods
• Plenty of water

Foods to Avoid During Pregnancy

Completely Avoid:

• Raw or undercooked meats
• Raw eggs and unpasteurized dairy
• High-mercury fish (shark, swordfish)
• Alcohol and smoking

Limit Intake:

• Caffeine (less than 200mg/day)
• Processed and high-sodium foods
• Added sugars and sweets
• Large fish (limit tuna)

Quick Meal Planning Tips

Breakfast

Fortified cereal with berries and milk, or whole grain toast with avocado

Lunch

Quinoa salad with grilled chicken, or lentil soup with whole grain bread

Dinner

Baked salmon with roasted vegetables, or lean beef stir-fry with brown rice