How to Eat for a Healthy Pregnancy: Expert Nutrition Tips

Pregnancy FAQs

You’re bombarded with advice—Google searches, Facebook groups, conflicting opinions from friends, and doctors who barely have time to answer your questions. “Can I eat yogurt during pregnancy?” “Is grapefruit good for pregnancy?” “Can you eat calamari when you are pregnant?” “Do prenatal vitamins make you gain weight?” “Can I eat pineapple during pregnancy?”

What’s safe to eat? What’s best for your baby? How do you manage nausea, cravings, or exhaustion without feeling overwhelmed?

Your pregnancy journey isn’t like anyone else’s, and you deserve to be heard and given clear, trustworthy answers that help. Instead of drowning in information overload, let’s cut through the noise so you can nourish your body, find relief, and focus on the rest of your life.

When we talk about nutrition during pregnancy, we’re really focusing on health outcomes for both mother and baby. Maintaining good nutritional status during pregnancy is associated with a lower incidence of infant mortality, preterm birth, healthy infant birth weight, and reduced risk of conditions like neural tube defects and fetal alcohol syndrome. The primary goal is promoting healthy growth and development for both the fetus in the womb and the baby after birth.

We measure the impact of proper nutrition during pregnancy using several key parameters. One is healthy, gradual weight gain, which generally reflects fetal growth and should occur at an appropriate pace and proportion. Another is biochemical markers, including lab tests for nutrient levels and screenings like the gestational diabetes test. Beyond numbers, we also assess overall wellness—how you feel, your energy levels, and any symptoms you’re experiencing.

Let’s dive in and answer some of your burning pregnancy nutrition questions!

Pregnancy Macros

During pregnancy, your macronutrient needs remain fairly consistent but require extra attention to ensure you’re meeting them.

Carbohydrates

Carbohydrates make up 50-65% of your daily intake, with a focus on high-fiber foods like fruits, vegetables, whole grains and legumes. Your carbohydrate needs will vary based on your blood sugar management, and whether you are diagnosed with gestational diabetes.

Protein

Protein requirements will increase and be calculated on a case-by-case basis, based on your individual needs.  Protein needs can be met with foods like grass-fed red meat, organic grass-fed greek yogurt, pasture-raised poultry, pasture-rasied eggs, wild-caught salmon. All animal proteins should be cooked to the proper internal temperature and purchased from reputable sources.

Fats

Be mindful to include fats at all meals and snacks. With a particular focus on including Omega-3s, DHA, and EPA, found in oily fish, eggs, flaxseeds, and olive oil.

Pregnancy Micros

During pregnancy, a wide range of vitamins and minerals play essential roles in supporting both maternal health and fetal development. As the fetus grows, certain nutrients become especially important in each trimester. Here, we’ll highlight a few key nutrients, but it’s important to consult your healthcare provider and dietitian to ensure you’re meeting all your micronutrient needs during this critical time and assess what supplementation is needed.

Folate

Vitamin B9, is vital for fetal development, particularly for the formation of the neural tube, which later becomes the brain and spinal cord. Natural bioavailable sources of folate include leafy greens, citrus fruits, legumes, and avocados. In addition to dietary sources, most healthcare providers recommend a prenatal supplement containing folate (or its synthetic form, folic acid). When selecting a prenatal supplement with folate and its companion vitamin, B12, it’s best to opt for the methylated forms—methylfolate and methylcobalamin—for optimal absorption.

Iron

Iron needs increase during pregnancy to support the rise in blood volume and the transport of oxygen. While iron is best absorbed from food, some individuals may require supplementation. Ideally, an iron supplement should be taken separately from a prenatal vitamin for optimal absorption. Iron-rich foods include grass-fed red meat, organ meats, pasture-raised poultry and eggs, and leafy greens.

Vitamin D

Vitamin D plays a key role in hormone synthesis, calcium absorption, and overall bone health and development—just to name a few! While the best source of vitamin D is sunlight, it’s also commonly included in prenatal supplements. Some dietary sources of vitamin D include pasture-raised egg yolks, fortified milk, mushrooms, and wild-caught salmon.

Some favorite vitamin D-rich recipes I share for women during preconception and pregnancy include quiche with swiss chard and mushrooms and sheet pan meals with salmon, potatoes, onions, mushrooms, and peppers.

Calcium

Calcium is crucial for bone development and nerve function. Many foods are rich in calcium, including organic dairy products, broccoli, leafy greens, and sardines. This essential mineral is also commonly included in prenatal supplements.

Choline

Choline is one of the most underrated nutrients during pregnancy, and many women do not know how much they need. Choline requirements increase to 450 mg per day during pregnancy. While it is often included in prenatal supplements, it can also be found in foods like pasture-raised eggs and cruciferous vegetables.

Consult with your healthcare provider and dietitian to ensure you’re meeting all your micronutrient needs during this critical time and assess what supplementation is needed.

Pregnancy & Lifestyle

Water

Water needs increase significantly during pregnancy, and it’s recommended to drink 9-12 cups (8 fl-oz) of water daily. Carry a water bottle with you to remind yourself to stay hydrated, or set phone reminders. You can also incorporate a habit of drinking 1-2 glasses of water after meals and snacks. Staying hydrated is critical for maintaining amniotic fluid levels and supporting overall health.

Electrolytes

Electrolytes play a crucial role in maintaining hydration, nerve function, and muscle contractions during pregnancy. As blood volume increases and the body undergoes hormonal changes, maintaining a proper electrolyte balance is essential for both maternal and fetal health. The best way to support electrolyte balance during pregnancy is through a diverse diet rich in fruits, vegetables, nuts, seeds, and natural drinks like coconut water, along with adding a pinch of salt to meals.

Movement

Physical activity encompasses any movement, from simple stretching or taking a walk to more intense activities like low-impact strength training. If possible, staying active during pregnancy can help ease symptoms, boost mood, and improve blood flow. Always consult your doctor before starting any physical activity routine.

Gut Health

Gut health plays a crucial role during pregnancy, affecting digestion, nutrient absorption, and immune function. It can also help alleviate common pregnancy symptoms, such as constipation, later in pregnancy. To support a healthy gut, include prebiotics (fiber-rich foods like fruits, vegetables, whole grains, legumes, and beans) and probiotics (fermented foods such as yogurt, kefir, and miso) in your daily diet. You can also discuss with your doctor or dietitian whether a probiotic supplement may be beneficial for you.

Pregnancy & Food Safety

Food Safety

Food safety is always important to keep in mind but it becomes even more important during pregnancy. To avoid foodborne illnesses and potential harm to the fetus, here are some of the common guidelines to follow:

1. Eliminate raw animal products and processed meats from your diet
2. Cook all animal products to their appropriate internal temperature,
3. Avoid unpasteurized cheese and milk, and soft cheeses
4. Wash all fruits and vegetables thoroughly, and
5. Steer clear of high-mercury fish like swordfish and shark. Being mindful of food safety helps protect your growing baby.

If you have questions about what’s safe to eat during pregnancy, consult your doctor or dietitian for guidance.

Alcohol

Alcohol consumption during pregnancy is associated with serious risks, including fetal alcohol syndrome, which impacts growth and mental development. There is no known safe level of alcohol consumption during pregnancy, so it’s highly recommended to abstain completely to ensure the best outcomes for your baby.

Key Takeaways

• Pregnancy nutrition can feel overwhelming with conflicting advice from various sources. It’s important to rely on clear, evidence-based recommendations rather than misinformation.
• Key indicators of proper nutrition: gradual weight gain, biochemical markers, and overall wellness.
• Balanced nutrition matters: Proper intake of carbs (50-65%), protein (increased needs), and healthy fats (Omega-3s, DHA, EPA) supports fetal growth and maternal health.
• Key micronutrients: Focus on folate, iron, vitamin D, calcium, and choline—all crucial for development.
• Lifestyle essentials: Stay hydrated (9-12 cups/day), maintain electrolyte balance, engage in safe movement, and support gut health with fiber and probiotics.
• Food safety first: Avoid raw/processed meats, unpasteurized dairy, and high-mercury fish; cook all animal products thoroughly.
• No alcohol: There’s no safe level—abstaining prevents fetal alcohol syndrome.

With all these nutrition recommendations to manage, pregnancy can feel overwhelming. The good news is, you don’t have to navigate this alone. Dietitians are trained to guide you through this crucial time, offering tailored support to ensure that both mom and baby thrive.

To learn more about the Dining With Nature Pregnancy Program – hit the Explore The DWN Programs button below or take a look at our Services page.

Disclaimer: The information in this post is for general educational purposes only and should not be considered personalized medical advice or a substitute for professional guidance. Always consult with your doctor or a registered dietitian before making any changes to your diet, lifestyle, or supplement routine.