What are Foods to Eat During Pregnancy?

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Maintaining a healthy and balanced diet is vital during pregnancy. Although there is no need to begin or follow a special diet during pregnancy, it is important to consume a variety of different food groups to ensure the growing baby receives the right amount of nutrients and minerals it needs to develop and grow properly.^[1]

Should I be eating differently?

There is no need to eat for two during pregnancy. Despite the popular myth, the National Institute for Health and Care Excellence (NICE) recommends that expectant women only need to consume an extra 200 calories during the last three months of pregnancy and no extra calories before this.^[2] According to the New Zealand Ministry of Health, for women who are of healthy weight before pregnancy, a weight gain of 11.5-16 kg (25-35 lbs) is considered normal.^[3][4]

Food groups

A healthy and balanced diet, including foods from the following food groups, should be maintained throughout the period of pregnancy.

Fruits and vegetables

Fruits and vegetables are good sources of vitamins and minerals, as well as fiber. Vitamin C – contained in citrus fruits such as oranges and grapefruits, as well as vegetables such as broccoli – and folic acid, contained in dark green leafy vegetables, are particularly important to a healthy diet.^[5]

Pregnant women, just like anyone non-pregnant, should aim for five portions of fruit and vegetables per day, consisting of 3 servings of vegetables and 2 servings of fruit, which can be fresh, frozen, juiced, canned, or dried. All portions of fruit and vegetables should preferably be made up of non-refined whole foods, without any added sugars.

Starchy foods (carbohydrates)

Starchy foods should make up roughly one-third of a woman’s diet during pregnancy. Starchy foods – such as bread, sweet or regular potatoes, pasta, rice, cereals, noodles, oats, and legumes like lentils or beans – help to fill a person up without containing too many calories. These foods provide energy, as well as certain minerals, vitamins, and fiber.

Good to know: Whole foods are rich in phytochemicals (important nutrients) and other minerals. For this reason, it is recommended that a person chooses whole foods over processed/refined options during pregnancy. Examples of healthy starchy food choices to make during pregnancy include:

• Potatoes instead of potato chips
• Whole wheat bread instead of white bread
• Whole wheat, naturally sweetened cereals, e.g. by the addition of dried fruits, instead of sugary breakfast cereals

Protein

Protein, contained in foods such as meat, eggs, fish, poultry, soy, seitan, nuts, beans, and pulses (legumes), should be consumed every day during pregnancy.

When eating meat, it is important to ensure it is cooked all the way through to avoid food poisoning. Meat should be lean, and the skin should be removed from poultry. Eggs should be of good quality and cooked thoroughly. Raw or semi-raw eggs, such as those contained in some desserts, or not properly boiled can potentially cause salmonella.

Although it is important to ensure that all meats are cooked all the way through, it is important for a pregnant person to choose options that have not been highly processed. Examples of healthy protein choices to make during pregnancy include:

• A baked chicken breast instead of chicken nuggets
• Poached fish instead of breaded fish fingers
• Lean beef mince bolognese instead of a fast-food burger

Dairy

Dairy, contained in foods such as cheese, milk, and yogurt, is a good source of calcium and other nutrients.

Low-sugar and, if consumed in higher quantities, low-fat versions of milk and yogurt, should be chosen when possible, and cheese should always be pasteurized.

Fats

Consuming an adequate quantity of fats during pregnancy is vital to the development of a healthy baby, but it is important to choose the sources of fat in one’s diet wisely, opting for fats from unprocessed food sources as much as possible, because these are generally more nourishing than fat found in processed foods. For example, they are more likely to provide a better omega-3 to omega -6 fatty acid ratio.

Recommended sources of healthy fats to consume during pregnancy include:

• Whole nuts
• Butter, preferably from grass-fed cows
• Olive oil
• Unrefined nut butters, without added sugar or other highly refined oils

Sources of unhealthy fat, which people are recommended to avoid consuming regularly or in large quantities during pregnancy, include:

• Ready-made cakes, pies and cookies, because they are likely to be sources of hydrogenated or trans fats, which are bad for a person’s heart health
• Fast food, such as store bought pizza, deep fried french fries or deep fried chicken nuggets, which are also likely to contain hydrogenated or trans fats
• Candy bars and sweets

Good to know: Above all, remember that choosing food should not produce feelings of guilt or lead to totally restricting oneself. If eaten insensibly small amounts, all of these foods can be part of a healthy diet. It is also possible to create healthier versions of all of these foods, e.g. oven-baked homemade pizza with fresh tomatoes, rocket leaves, and olive oil as toppings, oven-roasted fries instead of deep-fried fries, oven-baked chicken fingers, homemade cookies with whole grain flour, less sugar, and nut butter, and homemade candy bars made by combining seeds, nut butter, and dried fruits.

Read more about Foods to Avoid During Pregnancy »

Preparing food during pregnancy

Changes to the immune system during pregnancy make pregnant women more susceptible to food poisoning than usual. It is, therefore, important to prepare food safely and hygienically during pregnancy.^[6]

Pregnant women, and those preparing food for pregnant women, should take the following precautions:

• Wash fruit, vegetables and salads thoroughly
• Wash all surfaces and utensils used to prepare raw meat thoroughly before and after use
• Store raw and ready-to-eat foods separately
• Cook meat and poultry thoroughly, until juices run clear
• Heat ready-meals, especially those containing poultry, thoroughly before eating

Foods to eat during pregnancy FAQs

• Grains, breads and cereals. Nine or more servings. Examples of single servings include a slice of bread, half a cup of cooked rice or pasta or one cup of ready-to-eat cereal.
• Vegetables. Four or more servings, including one dark green vegetable per day.
• Fruits: Four or more servings; this may include cooked, raw, juiced and dried fruit.
• Legumes, soy products and non-dairy milks. Five or six servings, which may include fortified soy milk, cooked beans, tofu or tempeh or a meat analogue.
• Nuts, seeds, wheat germ. One or two servings, including two tablespoons of nut butter, seeds or wheat germ.

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1. NHS Choices. “Have a healthy diet in pregnancy.” January 27, 2017. Accessed January 15, 2018. ↩ ↩

2. NICE. “Weight management before, during and after pregnancy.” July, 2010. Accessed January 15, 2018. ↩

3. Patient. “Diet and Lifestyle during Pregnancy.” August 9, 2017. Accessed January 15, 2018. ↩

4. Ministry of Health, New Zealand. “Healthy weight gain during pregnancy.” 20 June 2014. Accessed: 09 March 2018. ↩

5. American Pregnancy Association. “Diet During Pregnancy.” July, 2015. Accessed January 15, 2018. ↩

6. Babycentre. “Preventing food poisoning during pregnancy.” May, 2013. Accessed January 15, 2018. ↩

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## Q: What are the Best Foods ⁢to Eat During‍ Pregnancy?



**A:** A well-balanced diet is crucial for a healthy pregnancy. Here are some essential ‌foods that provide essential nutrients for ⁣both mother and baby:



### Fruits



– ⁢**Bananas:** Rich in potassium, ⁢fiber,⁣ and vitamin B6.

– **Berries​ (strawberries, raspberries, blueberries):** High in antioxidants ‍and vitamin C.

– **Citrus fruits (oranges, grapefruits):**⁢ Excellent sources of vitamin C and folate.

– **Apples:** Fiber and antioxidants.



### Vegetables



– **Leafy greens (spinach, kale):** Rich⁤ in iron,‌ folic acid, and calcium.

– **Broccoli:** Contains fiber, vitamin C, and glucosinolates (protective compounds).

– **Carrots:** ‍High in vitamin A and beta-carotene.

– **Sweet potatoes:** Provide ​fiber, vitamin A, and​ potassium.



### Lean Proteins



– **Fish (salmon, sardines):** Excellent sources of omega-3 fatty acids, which support fetal brain and eye development.

– **Beans and lentils:** Plant-based sources of protein and fiber.

– **Chicken:** Good source of protein and choline, an essential nutrient for fetal⁢ brain​ development.



### ‍Dairy and Eggs



– **Milk and yogurt:** Calcium, protein, and vitamin D.

– **Eggs:** Contain protein, choline, and ⁤other vitamins and minerals.



### Other



– **Whole‌ grains:** Provide fiber, vitamins, and minerals.

– **Healthy‌ fats:** Avocados and olive oil provide omega-3 fatty acids and vitamin E.

– ⁤**Hydration:** Drink plenty of water throughout the day.



### Foods to ⁢Avoid or Limit During Pregnancy:



-‌ Raw or undercooked meat and poultry

– Raw fish and shellfish

– Unpasteurized milk and cheese

– Alcohol

-⁣ Excess amounts of caffeine



Remember to consult with your healthcare provider for ⁢specific dietary recommendations based on your individual needs and allergies.​ Eating a balanced and nutritious diet during pregnancy is essential for a healthy outcome for both you⁢ and⁣ your baby.