Foods To Add or Avoid for a Healthy Pregnancy Diet

Even the healthiest eaters may struggle with creating a balanced diet during pregnancy. Nausea, sugar cravings and increased hunger – not to mention the list of “off limit” items - can become a challenge.

Patients shouldn’t worry about being “perfect.” Instead, focus on creating balanced meals throughout the course of the pregnancy.

Key nutrients during pregnancy

In addition to protein, fats and carbohydrates, there are a few key nutrients all pregnant patients should include in their diet.

Folic acid is vital for the baby’s development and can help prevent spina bifida and neural tube defects, which can happen early on in pregnancy. Therefore, it’s recommended to start a prenatal vitamin before becoming pregnant. Folic acid can also be found in foods such as beef liver, broccoli, black eyed peas, and leafy greens.

It’s common for many patients to become iron deficient during pregnancy. If a patient is anemic or has low iron levels, they may need to take an iron supplement during the third trimester. Try to pair iron rich foods with vitamin C for better absorption.

Calcium helps support healthy development of the baby’s bones, heart, nerves and muscles. In addition, those who do not consume adequate calcium during pregnancy are at a greater risk of developing osteoporosis. Collard greens, sardines and dairy products have the highest sources of calcium.

Vitamin D supports immune function, healthy cell division and bone health. Vitamin D can be found in foods like salmon, tuna, sardines and fortified milk. For those living in the Northeast, it can be hard to get adequate levels of vitamin D through sun exposure. A supplement can help support those needs.

DHA, an Omega-3 fatty acid, is key for brain development. Many prenatal vitamins have DHA, but it can also be found in fish oil and seafood.

Dealing with nausea during pregnancy

If spinach and fish sound awful during the first trimester, there are other ways to get important nutrients.

“Many patients better tolerate liquids when they are nauseous or don’t feel well,” said Ariel Branham, MS, RD, a registered dietitian with Yale New Haven Health’s Maternal Fetal Medicine. “Liquids like smoothies, shakes, and soups allow the addition of important food groups like proteins, fruits, and vegetables while being more palatable and easier to digest for food aversions or nausea.”

Other strategies can include eating small, frequent meals to help avoid overeating or undereating, which can both cause nausea. Eating foods at room temperature can also be helpful because they often don’t result in strong smells that may trigger food aversions.

If it’s difficult to take a prenatal vitamin due to nausea, try taking it at night or before bed. Another option is opting for a chewable, liquid or gummy prenatal. Though most do not contain iron, so patients will need a supplement.

Foods to avoid when pregnant

For years, pregnant patients were told to avoid foods that could put them at risk of foodborne illnesses like E. coli and listeria, namely deli meat and sushi. The risk of getting sick from these foods is relatively low.

If patients are craving a sandwich, they can heat up deli meat to reduce their risk of contamination. If they want sushi, they should go to a reputable restaurant and make sure the fish they are eating is not sitting out. When eating fish, either cooked or raw, stay away from high mercury fish such as swordfish or big eye tuna. Other options like cod, salmon, shrimp and lobster can be healthy options up to three times per week.

To further reduce the risk of contamination, focus on proper food preparation when cooking. Use a meat thermometer, wash produce and pay attention to food recalls.

While some patients may believe it’s ok to have an occasional glass of wine, there’s no known amount of alcohol that is safe during pregnancy.

Remember, the old saying “eating for two” is a myth. Pregnant patients don’t need any additional calories during the first trimester and only need about 300 extra calories later in pregnancy.

Healthy meals for pregnancy

Not sure where to start? Take a look at some sample meals below. Each contains a mix of protein, fat and carbohydrates.

Breakfast

Eggs with toast or an English muffin on the side, or Greek yogurt with granola and berries

Lunch

Salad with added protein such as grilled chicken & a side of bread

Dinner

Pasta with turkey or lean ground beef meatballs & frozen peas or broccoli

Snack options

Branham recommends snacks that pair a protein or healthy fat with a fiber-rich carbohydrate. Some options include:

• Greek yogurt and berries
• Apple and sugar-free peanut butter
• Hardboiled egg and whole wheat crackers
• Hummus with vegetables (ex: carrots or bell peppers)
• If grab-and-go snacks are needed try nuts, seeds, beef jerky, cheese sticks

Additional items

Sugar craving? An occasional cookie, ice cream or dark chocolate is fine! If you love coffee, about 200 milligrams of caffeine is the recommended daily amount during pregnancy. That equals about 2 small diner size cups of coffee.