Nutrition Guide During Pregnancy
Essential nutrients, recommended foods, and evidence-based dietary tips for a healthy pregnancy.
Key Nutrients
- Folic acid: supports neural tube development
- Iron: prevents anemia and supports oxygen flow
- Calcium: builds baby’s bones and teeth
- Omega-3: supports brain and eye development
Recommended Foods
- Leafy greens, legumes, and fortified cereals
- Lean meats, eggs, and tofu
- Low-fat dairy and calcium-rich alternatives
- Whole grains, fruits, and nuts
Foods to Limit or Avoid
- Raw or undercooked meats and eggs
- Unpasteurized dairy and soft cheeses
- High-mercury fish (e.g., swordfish, shark)
- Excess caffeine and alcohol
Evidence-Based Tips
- Eat small, frequent meals to manage nausea
- Stay hydrated with water and herbal teas
- Take prenatal vitamins as prescribed
- Consult a dietitian for personalized guidance