Eating a well-balanced diet during pregnancy is one of the best ways to support your baby’s growth and development. Proper prenatal nutrition also helps you feel your best, manage common pregnancy symptoms, and prepare your body for labor and delivery. But with so much information out there, it can be overwhelming to know what’s right for you. Let’s break it down.

Why Prenatal Nutrition Matters

Your body works hard during pregnancy, requiring extra nutrients to support your baby’s development and maintain your own health. Certain nutrients are especially important during this time, including folic acid, iron, calcium, and omega-3 fatty acids. These nutrients help prevent birth defects, build strong bones, and support brain development. 

As Laura Rosenfield, M.D., an OB/GYN and physician on the medical staff at Texas Health Dallas and at Gynecological and Obstetrical Associates, a Texas Health Physicians Group practice, explains:

“Nutrition is one of the most powerful tools for supporting a healthy pregnancy. I encourage balanced, nutrient-dense eating and reassure patients that perfection isn’t the goal — consistency is. We focus on small, sustainable changes that support both mom and baby.”

Key Nutrients for Pregnancy

Folic Acid
Folic acid is crucial for preventing neural tube defects in your baby’s brain and spine.

• Daily Goal: 400–800 mcg (most prenatal vitamins contain this amount).
• Sources: Leafy greens (spinach, kale), fortified cereals, beans, and citrus fruits.

Iron
Iron supports increased blood volume during pregnancy and helps prevent anemia.

• Daily Goal: 27 mg.
• Sources: Lean red meat, poultry, fish, spinach, lentils, and iron-fortified cereals. Pair iron-rich foods with vitamin C (like oranges or strawberries) to enhance absorption.

Calcium
Calcium helps build your baby’s bones and teeth while protecting your own bone density.

• Daily Goal: 1,000 mg (1,300 mg if you’re under 18).
• Sources: Dairy products (milk, yogurt, cheese), fortified plant-based milks, broccoli, and almonds.

Vitamin D
Aids in calcium absorption and supports immune function.

• Daily Goal: 600 IU
• Sources: Fortified milk, eggs, fatty fish, sunlight

Choline
Supports fetal brain development and helps prevent neural tube defects.

• Daily Goal: 450 mg
• Sources: Eggs (especially yolks), beef, chicken, milk, soy, peanuts
  Note: Most prenatal vitamins do not contain enough choline, so food or an additional supplement may be needed.

Omega-3 Fatty Acids (DHA)
These healthy fats do many good things for your body, especially during pregnancy and breastfeeding, in particular they:

• May help the baby build healthy eyes and brains
• May lower the baby’s chance of premature birth
• May help lower your risk of heart disease
• Help you keep a better mood during and after pregnancy

• Daily Goal: 200–300 mg of DHA (a type of omega-3).
• Sources: Fatty fish like salmon or sardines (low in mercury), walnuts, chia seeds, and flaxseeds.

Iodine
Supports thyroid function and fetal brain development.

• Daily Goal: 220 mcg
• Sources: Iodized salt, dairy products, seafood, eggs

Protein
Protein supports the growth of fetal tissue and maternal muscle development.

• Daily Goal: About 70–100 grams per day (depending on your weight and trimester).
• Sources: Eggs, lean meats, tofu, beans, nuts, seeds, and dairy products.

Foods to Include in Your Pregnancy Diet

Eating healthy foods is a big part of staying healthy. Think of your plate as a rainbow — colorful fruits and vegetables provide a variety of vitamins and antioxidants that both you and your baby need.
Here are some food groups to prioritize:

• Fruits & Vegetables: Aim for at least 5 servings per day.
• Whole Grains: Choose options like oatmeal, quinoa, brown rice, or whole-grain bread.
• Healthy Fats: Avocados, olive oil, nuts/seeds.
• Lean Proteins: Chicken breast, fish (low-mercury), beans/lentils.
• Dairy or Alternatives: Greek yogurt or calcium-fortified plant-based options.

“As long as patients are eating generally well, a little cheat treat won’t hurt anything,” Rosenfield says. “A colorful plate is a good indicator that you're getting a range of nutrients.”

Smart Snacking for Energy and Nausea Relief

Pregnancy can bring unpredictable hunger — and nausea. Rosenfield recommends these easy, nourishing snacks:

• Greek yogurt with fruit
• Protein bars or smoothies
• Whole grain toast with nut butter
• Cheese and whole-grain crackers
• Bananas with a handful of almonds
• Frozen grapes or fruit smoothies
• Electrolyte drinks or broths for hydration

“Listening to your body’s cravings — in moderation — can be helpful,” she adds. “Sometimes they’re your body’s way of asking for a specific nutrient.”

For Nausea, Aversions, or Cravings:

• Eat small, frequent meals
• Keep snacks like crackers nearby
• Ginger tea or ginger chews
• Stick with cold or bland foods if strong smells make you feel sick
• Stay hydrated with broths or electrolyte drinks
• Prescription anti-nausea medications can also help if needed

“There are safe anti-nausea medications that can be life-changing,” Rosenfield says. “Don’t hesitate to ask your provider if you’re struggling.”

Foods to Limit or Avoid

While most foods are safe in moderation during pregnancy, some should be avoided entirely due to potential risks of foodborne illness or harm to fetal development:

• Raw Fish & Shellfish
  Avoid sushi with undercooked seafood like oysters or clams due to the risk of bacteria (e.g., Listeria, Salmonella) and high mercury levels. However, recent guidelines suggest that sushi made with raw fish is likely safe during pregnancy if the fish has been frozen beforehand to eliminate parasites, and it comes from a reputable source. Fully cooked fish or vegetarian sushi options remain great alternatives for a cautious approach.
• Raw Sprouts
  Raw sprouts like alfalfa or mung bean sprouts can harbor harmful bacteria such as E. coli or Listeria. Always cook sprouts thoroughly before eating.
• Refrigerated Pâtés & Meat Spreads
  These can be contaminated with Listeria, which can cause serious complications such as miscarriage or stillbirth.
• Processed Meats (Deli Meat & Hot Dogs)
  Deli meats and hot dogs may carry Listeria unless heated until steaming hot before consumption. They also contain nitrates that may pose additional risks.
• High-Mercury Fish
  Avoid shark, swordfish, king mackerel, and tilefish due to their high mercury content.
• Unpasteurized Foods
  Steer clear of raw milk products or soft cheeses (Camembert, feta, Brie and blue-veined cheeses) unless labeled pasteurized.
• Caffeine & Alcohol
  Limit caffeine intake to 200 mg per day (about one 12-ounce cup of coffee) and avoid alcohol entirely.

“These foods carry a higher risk of contamination or toxic exposure that could impact fetal development,” Rosenfield explains.

Final Thoughts

Eating well during pregnancy doesn’t have to be complicated! Focus on nutrient-dense foods that support both you and your growing baby while listening to your body’s needs along the way.

Sources:

• “Nutrition during Pregnancy.” ACOG, www.acog.org/womens-health/faqs/nutrition-during-pregnancy. Accessed 10 Apr. 2025.
• "Are Raw Oysters Safe to Eat During Pregnancy?" Poison Control, www.poison.org/articles/are-raw-oysters-safe-to-eat-during-pregnancy.
• "Can You Eat Sprouts in Pregnancy?" Wobbly Walk Maternity, www.wobblywalk.com/blogs/news/sprouts-in-pregnancy. Accessed 10 Apr. 2025.
• "Nitrates in Food and How They Impact Pregnancy." American Cord, www.americordblood.com/articles/nitrates-and-pregancy. Accessed 10 Apr. 2025.