Proper nutrition during pregnancy is important for both baby and mom. While pregnancy does increase your nutritional needs, it is not the equivalent of eating for two, as is commonly believed. In fact, most women do not need additional calories during the first trimester. Calorie needs generally increase by about 340 calories per day during the second trimester and by 450 calories per day during the third, although individual needs vary.
What matters most is how you get those extra calories. Eating a well-balanced diet with all the essential nutrients is more important than ever during pregnancy. The **best foods for pregnancy** provide nutrients such as protein, folate, iron, calcium, choline, iodine and healthy fats while helping meet your increased nutritional needs. The following foods and eating habits can help support a healthy pregnancy.
Food Groups
Include a variety of food groups in your daily diet. Aim for nutrient-dense foods including vegetables, fruits, whole grains, protein foods, dairy or suitable alternatives and healthy fats.
Some of the best foods for pregnancy include leafy green vegetables, beans and lentils, eggs, lean meats, whole grains, yogurt, milk, nuts, seeds and a variety of fruits and vegetables. These foods can help provide nutrients that become especially important during pregnancy.
Seafood can also be a valuable source of protein, omega-3 fats, iodine and other nutrients. Pregnant women are advised to eat 8 to 12 ounces of lower-mercury seafood each week. Options on the FDA’s “Best Choices” list include salmon, shrimp, sardines, trout and canned light tuna.
Drink plenty of water and choose foods that provide nutrition rather than simply adding extra calories. Aim for a variety of foods throughout the day so you get sufficient amounts of essential nutrients.
Quantity
How much you need to eat during pregnancy depends on several factors, including your pre-pregnancy weight, activity level and stage of pregnancy. Rather than trying to eat twice as much food, concentrate on making the foods you do eat count nutritionally.
You don’t have to painstakingly measure every serving. Instead, aim to include generous portions of vegetables and fruits, along with whole grains, protein-rich foods, and calcium-rich choices such as milk, yogurt, and cheese.
Protein sources can include eggs, poultry, lean meat, fish, beans, lentils, tofu, nuts and seeds. Leafy green vegetables, beans, and fortified foods can provide folate and iron, while eggs, meat, seafood, dairy products, beans, and lentils can provide choline.
Vegetarians and vegans need to pay particular attention to nutrients that may be harder to obtain from a restricted diet. Beans, lentils, tofu, soy foods, nuts, seeds, whole grains and fortified foods can all contribute important nutrients, but some women may need additional supplementation.
Above all, follow a well-balanced eating plan throughout your pregnancy. You may need a prenatal vitamin or additional supplementation depending on your diet and individual needs. Folic acid is particularly important before and during early pregnancy because it helps prevent neural tube defects. The CDC recommends that women capable of becoming pregnant get 400 micrograms of folic acid daily. Your health care provider can advise you about folic acid, iron, calcium, vitamin D, iodine and other supplements appropriate for your pregnancy.
Best Foods for Pregnancy
There isn’t one “superfood” that provides everything you and your baby need. Instead, the best foods for pregnancy are those that provide plenty of nutrients as part of a varied diet.
Try building meals and snacks around foods such as:
- Leafy greens and other vegetables for folate, vitamins and minerals
- Beans and lentils for protein, fiber, iron and folate
- Eggs for protein and choline
- Lean meat and poultry for protein, iron and other nutrients
- Low-mercury fish such as salmon and trout for protein and omega-3 fatty acids
- Milk, yogurt and cheese for calcium and protein
- Whole grains for carbohydrates, fiber and nutrients
- Fruit for vitamins, minerals and fiber
- Nuts and seeds for protein, healthy fats and minerals
Combining foods can also help you get more from your diet. For example, eating iron-rich plant foods such as beans or spinach along with vitamin C-rich foods can improve the absorption of non-heme iron.
The goal isn’t a perfect pregnancy diet. Instead, concentrate on choosing a variety of nutrient-rich foods most of the time.
Portions
In the first trimester, morning sickness symptoms may make it difficult to get the nutrition you need. During the later stages of pregnancy, you may not be able to consume a large portion in one meal. Plan your food intake accordingly.
During pregnancy, having three large meals may not be ideal for many women. If nausea, bloating or heartburn is a problem, spreading your food throughout the day in smaller meals and snacks may be more comfortable. Keeping easy, nutritious foods on hand—such as yogurt, fruit, whole-grain toast, nuts or hard-boiled eggs—can also make it easier to eat when your appetite fluctuates.
It’s also important to keep your body hydrated with plenty of water. Limit foods and beverages that contain large amounts of added sugar with little nutritional value, and talk with your health care provider about an appropriate caffeine limit.
Alcohol should be avoided during pregnancy. The CDC states that there is no known safe amount or safe time for alcohol use during pregnancy.
