Nutrition During Pregnancy
Eating a variety of foods helps ensure you are getting the best quality and most nutritious foods. Consider increasing the amount of fruits, vegetables, lean protein, calcium and vitamin D items you consume. Eat foods you enjoy! If you are pregnant and interested in learning more, be sure to talk with a healthcare provider including a registered dietitian nutritionist.1 You can also check out this source on how to plan a healthy diet during breastfeeding.2
What and How Much Should I Eat?
Below are some of our tips for eating while pregnant. Even with your prenatal supplement, a varied diet is needed to get all of your vitamins and minerals. Please note you do not need to count your calories!
| Calories3 | Extra calories are needed to help your baby grow and for your body’s needs | 1st Trimester: No additional calories needed.
2nd Trimester: Around 350 more calories per day (an additional snack each day). 3rd Trimester: Around 450 more calories per day (an additional meal or nutrient dense snack each day). |
|---|---|---|
| Protein4 | Helps with baby’s growth and development
Helps with your tissue growth and muscle function |
At least 60 grams per day (try to have 1 serving at each meal or snack).
Food sources include poultry, fish, meat, beans, nuts and tofu. Excessive amounts are not needed. |
| Carbohydrates5 | Main source to get the energy you need to have a healthy pregnancy | At least 175 grams per day One serving of carbohydrates (e.g., a slice of whole wheat bread, half a cup of cooked rice, or a small apple) provides about 15g of carbohydrates.
Whole grains, fruit and vegetables are higher in fiber which can help you be regular during pregnancy and decrease constipation6 Low carbohydrate diets are not recommended during pregnancy |
| Fat7 | Important for nutrient absorption and necessary for baby’s brain and cells | Recommended amount is 200-300mg DHA a day per the American Pregnancy Association.
DHA is a type of omega-3 fatty acid that is very important for your baby’s brain and eye development, and may reduce risk of preterm birth. Food sources include salmon and DHA enriched dairy and eggs.8 |
| Folic Acid/Folate9 | Prevents neural tube defects such as spina bifida. | Recommended amount is 400-600 micrograms a day.
Folate is a B-vitamin that can occur naturally. Food sources include dark leafy greens, beans, peanuts, sunflower seeds, fruits, whole grains, seafood, and fortified foods. Folic acid is the synthetic form of folate, and is found in supplements. Folic acid is normally absorbed about 50% more than folate due to its chemical structure. |
| Iron10 | Decreases the risk of preterm labor, low birth weight, and other complications | Recommended amount is 30 milligrams a day.
Food sources include beans, lentils, spinach, beef, chicken. Vitamin C (e.g., citrus food, broccoli, fortified foods) helps increase iron absorption |
| Vitamin D11 | Important for immune function and bone health | Deficiencies are common due to limited exposure to the sun and consumption. Discuss with your healthcare provider, having your levels checked if concerned. Food sources include dairy and seafood.
Prenatal vitamins usually only contain 400-600 IUs of Vitamin D. |
| Choline12 | Essential for baby’s brain development | Recommended amount is 450 milligrams per day.
Food sources include meat, poultry, fish, dairy, and egg yolks. Check your prenatal supplement to make sure it has choline. |
| Iodine13 | Important for normal brain development, growth and thyroid conditions | Recommended amount is 150 milligrams per day.
Food sources include seaweed, fish and shellfish, iodized salt, eggs, and chicken. Check your prenatal supplement to make sure it has iodine. |
| Calcium7 | Important for your bone strength and baby’s neurological development | Recommended amount is 1000 milligrams per day.
Food sources include dairy products, dark leafy greens like bok choy and broccoli, calcium-set tofu, and fortified foods like cereals, orange juice, and plant-based milk. |
| Water14 | Staying hydrated is important to help aid digestion, amniotic fluid, helps waste leave your body, transport nutrients, and keeps your body temperature in normal range | Recommend 8 to 12 cups (64 to 96 ounces) per day, and maybe more if you live in a hot climate or are very active.
Try eating high-water fruits and vegetables such as watermelon, berries or cucumber, seltzer water, hot water with lemon, or 100% juice. |
Food Safety15
Pregnancy can affect your immune system which can make it more difficult for you to fight off different infections. Here are some tips:
- Cook meat, seafood, eggs and poultry thoroughly and heat hot dogs and deli meat to steaming
- Wash your hands and clean your surfaces and cutting boards and utensils
- Avoid unpasteurized juices, ciders, and dairy products
Other Things to Consider
- Herbal products for medical or health benefits have not been extensively studied in pregnancy, but some may be safe.16
- Always consult your healthcare provider.
- More than 150 mg of caffeine may increase the risk of miscarriage, but more research is needed. This is the amount in ~16 oz of regular coffee.17
- A desire to consume non-food items is a sign of a condition called Pica.
- Pregnant women with pica report feeling compelled to consume things like coffee grounds or laundry products.18
- Let your doctor know if you are having cravings for non-food items.
- Alcohol crosses the placenta to the baby.19
- All major health organizations, including the CDC and ACOG, agree that no amount of alcohol is proven safe during pregnancy.
- Artificial sweeteners have not been sufficiently studied for safety in pregnancy.20
- High mercury fish, such as tilefish, swordfish, shark, and king mackerel should be avoided as high levels of mercury can damage a baby’s nervous system.21
Pregnancy Related Changes
Some side effects of pregnancy can be challenging, but the great news is that eating different foods may be helpful to manage them! See below for some ideas on how to manage heartburn, constipation and nausea.
| Heartburn22 | Can occur at any point during pregnancy, but your growing belly and pressure on your organs in later pregnancy can increase your chances of experiencing heartburn.
Everyone is different so pay attention to your triggers. |
Limit typical heartburn-causing foods such as spicy foods, high acid foods (e.g., tomato products, citrus fruits, garlic, onions), caffeine, very fatty or fried foods, carbonated drinks and highly processed foods.
High fiber foods can help reduce heartburn. |
|---|---|---|
| Constipation22 | Can be caused by hormone changes, food and water intake, and/or prenatal vitamins or supplements. | Try increasing fiber intake slowly.
Drink plenty of water. Stay as active as you can. |
| Nausea23 | May experience nausea through the day, but often more intense during the morning. | Eat small, frequently meals
Keep snacks and water by your bed as an empty stomach often can make nausea worse. Avoid strong smells, especially food. |
| Gestational Diabetes24 | Gestational diabetes occurs when pregnancy hormones cause insulin resistance, leading to high blood sugar levels.
Testing is usually done around the 24-28th week of pregnancy. |
Work with a registered dietitian nutritionist to create a meal plan that works best for you including all of the food groups and your favorite foods. |
Food Access
Women of childbearing age, whether they are pregnant and/or postpartum, should have access to affordable and nutritious food.
- The government has developed programs to give cash and benefits to help low income families who are at risk of poor nutrition so they can purchase food.
What If I Have Questions?
If you are interested in learning more, these Aeroflow classes expand on some of the topics discussed above:
- Bump to Baby Nutrition
- Lactation Q&A
To register for these classes, log into your portal or click here.
Want More Info?
For a directory of Aeroflow’s other Care Guides offering information on pregnancy, baby care, and more, browse our comprehensive list of titles:
Our classes and accompanying materials are intended for general education purposes and should not replace medical evaluation or consultation. Please seek advice from your own healthcare providers for individualized recommendations.
References