If you’re pregnant or planning to be, what you eat matters more than ever. Your growing baby depends on you for all the nutrients they need to develop properly. That means that what you put on your plate goes beyond satisfying cravings—you’re also fueling a healthier overall pregnancy. Women’s Health Specialists are here to break down all of your nutrition questions.
Why Nutrition Counts in Pregnancy
Your body goes through immense changes during pregnancy. You’re creating the placenta, supporting hormone production, increasing your blood volume, and growing a new life, all at once! This process demands extra energy and nutrients.
Proper pregnancy nutrition can help:
- Support fetal brain and organ development
- Reduce the risk of birth defects
- Prevent gestational diabetes and preeclampsia
- Maintain healthy weight gain
- Boost your energy and mood
Primary Nutrients for Pregnancy
When it comes to designing a healthy diet during pregnancy, it can help to break down the function of various nutrients and how they operate during this time.
- Folic Acid (Folate)
- Prevents neural tube defects (like spina bifida)
- Found in: leafy greens, lentils, oranges, fortified cereals
- Iron
- Supports increased blood volume and prevents anemia
- Found in: lean red meat, beans, spinach, fortified grains
- Calcium
- Helps build your baby’s bones and teeth
- Found in: milk, yogurt, cheese, tofu, broccoli
- Vitamin D
- Aids in calcium absorption and supports immune function
- Found in: fortified milk, salmon, egg yolks, sunshine
- Omega-3 Fatty Acids (especially DHA)
- Supports fetal brain and eye development
- Found in: salmon, walnuts, flaxseeds, DHA-enriched eggs
- Protein
- Essential for baby’s growth and your tissue repair
- Found in: lean meats, poultry, fish, tofu, beans, nuts
- Fiber
- Aids digestion and helps prevent constipation
- Found in: whole grains, fruits, vegetables, legumes
- Choline
- Supports brain development and spinal cord formation
- Found in: eggs (especially yolks), lean meats, soybeans
Should You Take Prenatal Vitamins?
Yes! Prenatal vitamins help fill in any nutritional gaps and make sure you’re getting enough folic acid, iron, and other essentials. They complement a healthy diet—not replace it.
Talk to your provider about the right prenatal supplement for you, especially if you take any other supplements or medications.
What Should You Eat?
As of 2025, we know that eating healthy during pregnancy doesn’t require complicated meal plans or a high budget. You can aim to eat a variety of nutrient-dense foods from all food groups, and still thoroughly enjoy what you’re eating!
Your doctor at Women’s Health Specialists can supply you with some great guides for eating, but you can also find many credible resources online from other moms and doctors.
- Fruits and Vegetables: Try to include a rainbow of produce each day. Aim for at least five servings.
- Berries for antioxidants
- Leafy greens for folate
- Sweet potatoes for beta-carotene
- Whole Grains: Always choose whole grains over refined for better fiber and nutrients.
- Oatmeal
- Brown rice
- Quinoa
- Whole wheat bread
- Lean Proteins: Include a variety of animal and plant-based proteins.
- Chicken, turkey
- Eggs
- Lentils and beans
- Greek yogurt
- Dairy or Dairy Alternatives: Calcium and vitamin D are fundamental nutrients. If you’re lactose-intolerant, go for fortified plant-based options.
- Milk
- Yogurt
- Cheese
- Fortified almond or soy milk
- Healthy Fats: Don’t shy away from fats—just choose healthier varieties whenever you can.
- Avocados
- Olive oil
- Nuts and seeds
- Fatty fish (2 servings per week)
The Importance of Hydration
Staying hydrated is important during pregnancy because water plays a key role in nearly every bodily function. It helps form amniotic fluid, supports your growing blood supply, aids in digestion, and flushes out toxins.
Dehydration can lead to complications like headaches, swelling, constipation, and even preterm labor. Drinking enough water also helps maintain your energy levels and reduce fatigue.
- Carry a water bottle and aim for 8-12 cups daily, and more if you’re active or in a hot climate.
- Add lemon or fruit for flavor
- Choose water over sugary drinks when possible
What Foods Should You Avoid?
Some foods pose a risk of infection or toxin exposure, which can harm your baby’s development. Here’s what to skip during meals:
- High-Mercury Fish: Avoid shark, swordfish, king mackerel, tilefish
- Raw or Undercooked Seafood, Eggs, and Meat: Increases risk of foodborne illness
- Unpasteurized Dairy and Juices: May carry harmful bacteria like Listeria
- Deli Meats and Hot Dogs (unless heated until steaming): Risk of Listeria unless properly reheated
- Excess Caffeine: Limit to under 200 mg/day (about one 12 oz coffee)
And regarding alcohol, remember: There is no safe amount to consume during pregnancy. Fetal Alcohol Spectrum Disorders can be extremely serious for children, with a range of lifelong physical and mental symptoms.
A Healthy and Wholesome Pregnancy
Whenever you’re in doubt about dietary choices during your pregnancy, remember that our team at Women’s Health Specialists is always here to help. Our office has moved to the Professional Office building at Baptist Memorial Hospital for Women. Please reach out to us to schedule your first or next appointment!