How do I eat healthy during pregnancy?

Bottom lineEat healthy during pregnancy with a balanced diet of vegetables, fruit, whole grains, protein, dairy, and healthy fats, plus key nutrients like folic acid (400 micrograms daily), iron, vitamin D, and calcium; avoid unpasteurized cheese, raw or undercooked meat and eggs, high-mercury fish, and alcohol, limit caffeine, and aim for gradual weight gain rather than eating for two.

Eating well in pregnancy means a balanced diet with enough nutrients to support you and your baby - not "eating for two." Most people need only a modest increase in calories, mainly later in pregnancy.

Build balanced meals

• Plenty of vegetables and fruit
• Whole grains for energy and fiber
• Protein (lean meat, fish, eggs, beans, lentils)
• Dairy or calcium-rich alternatives
• Healthy fats in moderation

Key nutrients

• Folic acid - 400 micrograms daily, ideally from before conception through 12 weeks
• Iron - to prevent anemia; pair plant iron with vitamin C
• Vitamin D and calcium for bone health

Foods and drinks to limit or avoid

• Avoid unpasteurized cheeses, raw or undercooked meat/eggs, high-mercury fish, and liver (high in vitamin A)
• Limit caffeine and avoid alcohol entirely
• See foods to avoid during pregnancy for the full list

Weight and appetite

Aim for steady, gradual weight gain and eat to appetite, with small frequent meals if nausea is an issue.

Femora helps you track pregnancy habits and symptoms so you can keep healthy routines week to week.