Healthy Pregnancy Foods: Building a Balanced Diet During Pregnancy

Eating a balanced diet during pregnancy helps support your health and your baby's growth. While no single food can provide everything you and your baby need, choosing a variety of nutritious foods can help you meet your nutritional needs throughout pregnancy.

Pregnancy is a time when your body is working hard every day.

The foods you eat provide energy, support your changing body, and contribute to your baby's growth and development.

You don't have to eat a "perfect" diet to have a healthy pregnancy.

Instead, focus on eating a variety of nutrient-rich foods and making choices that work for you, your lifestyle, and any recommendations from your healthcare provider.

What Does a Healthy Pregnancy Diet Look Like?

A healthy pregnancy diet includes foods from a variety of food groups.

Aim to include:

• Fruits

• Vegetables

• Whole grains

• Lean proteins

• Healthy fats

• Dairy or fortified alternatives, if appropriate

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Eating a variety of foods can help you get the vitamins, minerals, protein, fiber, and healthy fats your body needs during pregnancy.

Nutrients That Are Important During Pregnancy

Several nutrients play an important role during pregnancy.

Folate (Folic Acid)

Folate supports your baby's early development, especially during the first weeks of pregnancy.

Foods that contain folate include:

• Dark leafy greens

• Beans and lentils

• Oranges

• Fortified cereals

• Avocados

Most healthcare providers also recommend taking a prenatal vitamin that contains folic acid.

Iron

Iron helps your body make additional blood to support your growing baby.

Good sources of iron include:

• Lean beef

• Chicken

• Turkey

• Lentils

• Beans

• Spinach

• Iron-fortified cereals

Eating foods rich in vitamin C alongside iron-rich foods may help your body absorb iron more effectively.

Calcium

Calcium supports healthy bones and teeth for both you and your baby.

Foods rich in calcium include:

• Milk

• Yogurt

• Cheese

• Calcium-fortified plant-based beverages

• Tofu made with calcium

• Leafy green vegetables

Protein

Protein helps support your baby's growth throughout pregnancy.

Healthy sources include:

• Eggs

• Chicken

• Fish that are lower in mercury

• Beans

• Lentils

• Greek yogurt

• Nuts and seeds

• Tofu

Including protein with meals and snacks can also help you feel full longer.

Healthy Fats

Healthy fats support your baby's brain and nervous system development.

Good choices include:

• Avocados

• Nuts

• Seeds

• Olive oil

• Nut butters

• Fatty fish that are lower in mercury, such as salmon

Healthy Snack Ideas

If you're feeling hungry between meals, consider snacks such as:

• Apple slices with peanut butter

• Greek yogurt with berries

• Whole grain crackers and cheese

• Carrots with hummus

• Mixed nuts (if appropriate for you)

• Cottage cheese with fruit

• Hard-boiled eggs

• Fresh vegetables with a healthy dip

Small, frequent meals may also help if you're experiencing nausea or heartburn.

Staying Hydrated

Water is essential during pregnancy.

Staying hydrated supports:

• Increased blood volume

• Digestion

• Temperature regulation

• Amniotic fluid levels

The amount of water you need varies from person to person.

Talk with your healthcare provider about what is appropriate for your individual needs, especially if you're active or spending time in hot weather.

Foods to Limit or Avoid During Pregnancy

Your healthcare provider may recommend avoiding or limiting certain foods during pregnancy because of the risk of foodborne illness or exposure to high levels of mercury.

Common recommendations include:

• Raw or undercooked meat, poultry, seafood, and eggs

• Unpasteurized milk and cheeses

• Unpasteurized juices

• Raw sprouts

• Fish high in mercury, such as shark, swordfish, king mackerel, and tilefish

Your provider can give you the most current guidance based on your health and pregnancy.

What If I Have Morning Sickness?

If you're experiencing nausea or vomiting, eating well may feel challenging.

Some people find it helpful to:

• Eat small meals throughout the day

• Avoid going long periods without eating

• Keep plain crackers or dry cereal nearby

• Choose foods that are easier to tolerate

• Sip fluids throughout the day

If you're unable to keep food or fluids down or have concerns about severe nausea, contact your healthcare provider.

Do I Need to Eat for Two?

Not exactly.

During pregnancy, your body needs additional nutrients, but not necessarily twice as much food.

Nutritional needs change throughout pregnancy, and your healthcare provider can help you determine what is appropriate for you based on your health, activity level, and stage of pregnancy.

Focusing on nutrient-rich foods is generally more beneficial than simply increasing portion sizes.

Healthy Eating Looks Different for Everyone

Every pregnancy is unique.

Your dietary needs may vary depending on your health history, food preferences, cultural traditions, allergies, or medical conditions.

Rather than striving for perfection, aim for balance, variety, and consistency.

If you have questions about nutrition during pregnancy, your healthcare provider or a registered dietitian can help you create a plan that meets your individual needs.

Looking for More Pregnancy Education?

Understanding nutrition is just one part of preparing for birth. Explore our free Learning Center for trusted resources on pregnancy, labor, postpartum recovery, and newborn care.

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