Pregnancy Nutrition Essentials: What to Eat (and What to Avoid)

Good nutrition during pregnancy isn’t about eating for two — it’s about eating smart for two. The foods you eat provide the building blocks for your baby’s growth and development, and keeping yourself nourished helps you feel your best during these transformative months.

How many extra calories do I need during pregnancy?

Despite the popular saying, you don’t actually need to eat for two. Here’s what the research says:

First trimester: No extra calories needed (focus on nutrient density)
Second trimester: About 340 extra calories per day
Third trimester: About 450 extra calories per day

That’s roughly an extra snack or small meal — not a full second dinner. ¹

Essential nutrients for pregnancy

Folate (Folic Acid)

Why: Prevents neural tube defects; supports DNA synthesis
How much: 600 mcg daily during pregnancy ¹ ²
Where to find it: Dark leafy greens, fortified cereals, lentils, asparagus, oranges

Iron

Why: Supports increased blood volume; prevents anemia
How much: 27 mg daily ¹ ²
Where to find it: Lean red meat, poultry, beans, spinach, fortified cereals
Pro tip: Pair with vitamin C to boost absorption

Calcium

Why: Builds baby’s bones and teeth; protects yours
How much: 1,000 mg daily ²
Where to find it: Dairy products, fortified plant milks, tofu, almonds, broccoli

DHA (Omega-3)

Why: Critical for baby’s brain and eye development
How much: 200-300 mg daily ²
Where to find it: Fatty fish (salmon, sardines), walnuts, chia seeds, DHA supplements

Protein

Why: Supports growth of baby’s tissues and organs
How much: 71 grams daily (vs 46g when not pregnant) ²
Where to find it: Lean meats, eggs, dairy, beans, tofu, nuts

Foods to avoid during pregnancy

Some foods carry higher risks during pregnancy:

Raw or undercooked meat, fish, and eggs — Risk of salmonella, toxoplasmosis, and listeria ³
High-mercury fish — Shark, swordfish, king mackerel, tilefish. Limit albacore tuna to 6 oz/week ⁴
Unpasteurized dairy and juice — Risk of listeria ³
Deli meats and hot dogs — Unless heated to steaming hot (listeria risk) ³
Raw sprouts — Can harbor bacteria ³
Alcohol — No safe amount has been established during pregnancy
Excess caffeine — Limit to 200 mg/day (about one 12 oz coffee) ⁵

Simple meal ideas by trimester

First trimester (when nothing sounds good)

Crackers with nut butter and banana
Smoothie with frozen fruit, yogurt, and spinach
Plain pasta with olive oil and parmesan
Toast with avocado

Second trimester (appetite returns!)

Grilled salmon with roasted sweet potatoes and broccoli
Bean and cheese quesadilla with side salad
Overnight oats with berries, chia seeds, and nuts
Lentil soup with crusty bread

Third trimester (smaller, frequent meals)

Greek yogurt parfait with granola and fruit
Hummus with vegetables and whole grain pita
Egg muffins with spinach and cheese (meal prep!)
Trail mix with nuts, seeds, and dried fruit

Staying hydrated

Aim for 8-12 cups of water per day during pregnancy. Your blood volume increases by about 30–50%, and adequate hydration helps: ⁶

Prevent constipation and UTIs
Reduce swelling
Maintain amniotic fluid levels
Support nutrient transport to your baby

References

Healthy Eating During Pregnancy. American College of Obstetricians and Gynecologists. Reviewed December 2025. ↩ ↩² ↩³
Pregnancy Diet: Focus on These Essential Nutrients. Mayo Clinic. Updated January 2025. ↩ ↩² ↩³ ↩⁴ ↩⁵
Safer Food Choices for Pregnant Women. Centers for Disease Control and Prevention. Updated June 2025. ↩ ↩² ↩³ ↩⁴
Pregnancy Nutrition: Foods to Avoid During Pregnancy. Mayo Clinic. ↩
Moderate Caffeine Consumption During Pregnancy — Committee Opinion No. 462. American College of Obstetricians and Gynecologists. 2010. ↩
Physiological Changes in Pregnancy. Soma-Pillay P, et al. Cardiovascular Journal of Africa. 2016;27(2):89-94. ↩