Congratulations on becoming a parent. Whether this is your first pregnancy or you’ve been through it before, parenthood is a huge life transition. Getting ready to have a baby is a time of joy, but with it comes new challenges and many questions. You’re going to be busy, so it’s important to take care of yourself and eat a healthy diet that promotes your baby’s growth and development.
During pregnancy, the food you eat is your baby’s main source of nutrition, so be sure to make smart food choices and eat from a variety of food groups, including fruits and vegetables, breads and grains, protein, and dairy products.
If you haven’t done so already, visit your doctor or health care provider. Prenatal care is essential. Your doctor can monitor your baby’s development and help make sure both you and your baby get the food you need for a healthy pregnancy.
Find out how much to eat from each food group with MyPlate Plan
MyPlate Plan is an easy-to-use online tool that gives you a better idea of what and how much to eat, based on your age, sex, height, weight, and physical activity level. This can be particularly helpful during pregnancy as your diet changes. Simply enter your information into the MyPlate Plan tool to see the foods and amounts of food that are right for you.
How to make healthy choices in each food group
Here are some tips on choosing foods from each food group that have the vitamins and minerals you need for a healthy pregnancy:
Pregnancy superfoods: Fruits and vegetables
Fruits and veggies are rich in vitamins and minerals that help you feel healthy. They’re also a great source of fiber, which can help with digestion. Fresh produce is your best option, but avoid raw or undercooked sprouts (like alfalfa, clover, mung bean, and radish) that may contain E. coli or salmonella.
If you use canned vegetables, look for low-sodium or no-salt-added varieties. Or rinse the veggies in water before eating them. Avoid fruit canned in syrup and choose fruit canned in 100% fruit juice or water. Drinking fruit juice is okay, but don’t overdo it. And, remember that unpasteurized cider and juice, even fresh-squeezed juice, can cause foodborne illness.
How to add more fruits and veggies to your diet:
- Top your breakfast cereal with banana slices.
- Add chopped spinach to pasta dishes and casseroles.
- Make a veggie pizza with mushrooms and red peppers.
- Snack on carrots dipped in hummus.
- Whip up a kale-and-strawberry smoothie.
- Make trail mix with a variety of dried fruits.
Grains in your pregnancy diet
When you’re pregnant, you need a lot of energy, so it’s important to get your recommended amount of grains. Along with the carbohydrates your body needs, many whole-grain foods contain fiber, iron, and B vitamins.
Make smart choices when you eat grains:
- Ensure that at least half of your grains each day are whole grains.
- Trade sugary cereals for whole-grain cereals.
- Look for cereals fortified with iron and folic acid.
- Choose brown rice, wild rice, or barley instead of white rice.
- Buy whole-grain bread instead of white bread.
- Substitute whole-wheat pasta for regular pasta.
How much protein you need during pregnancy
Protein is crucial for your baby’s growth. Foods in this group include lean meats, poultry, fish, eggs, beans, and nuts, but when you’re pregnant you need to choose your proteins carefully.
Only eat thoroughly cooked meat and poultry and avoid dishes that contain raw eggs.
More important, make sure you understand the guidelines about eating fish and seafood during pregnancy. While fish is rich in omega-3 fatty acids—which can help promote your baby’s brain development—you need to make safe, healthy choices and avoid eating fish that’s potentially high in mercury. All seafood should be cooked to 145 °F, so you should avoid sushi and raw seafood.
If you want to sneak more protein into your diet, try these ideas:
- Snack on a piece of whole-wheat toast with peanut butter.
- Add roasted chickpeas to salads instead of croutons.
- Make scrambled eggs or an omelet for lunch (and add some veggies).
- Serve baked salmon or pan-seared scallops for dinner.
Dairy foods for pregnancy
The calcium in dairy products helps your baby build strong bones and teeth. It’s also essential for blood clotting and muscle and nerve function. Healthy sources of calcium include low-fat milk, cheese, yogurt, and puddings. Certain green vegetables, seafood, beans, and dried peas also contain calcium.
If you have trouble digesting dairy products, try lactose-free products or calcium-fortified soy milk or orange juice.
During your pregnancy, you should drink only pasteurized milk, so steer clear of soft cheeses like brie, which is often made with unpasteurized milk.
Ways to add more calcium to your diet:
- Add frozen fruit to yogurt for a healthy snack.
- Enjoy a glass of skim milk with dinner.
- If you have trouble digesting dairy, try calcium-fortified soy milk.
- Sprinkle low-fat shredded cheese over a garden salad.
Things to avoid for a healthier pregnancy
When it comes to healthy prenatal eating, it’s important to make smart choices:
- Limit calories from added sugars and saturated fats.
- Drink water instead of sugary beverages.
- Ask your doctor if you should limit your daily amount of caffeine.
- Don’t drink alcohol.
- Don’t diet to lose weight during your pregnancy.
- Educate yourself about food safety during pregnancy.
Do you need to take prenatal vitamins?
While vitamin and mineral supplements can’t replace a healthy diet, it’s easy to miss out on key nutrients when you’re pregnant, especially if you’re a vegetarian or follow a restricted diet.
Always ask your doctor before you take any prenatal vitamins or special supplements during your pregnancy. If your doctor prescribes prenatal vitamins, be sure to follow the instructions. Taking extra vitamins could be harmful to your baby.
Find out why prenatal vitamins are important.
Folic acid is vital for a healthy pregnancy
Folate, or vitamin B9, occurs naturally in foods, while folic acid is a human-made form of the nutrient. Either way, it plays an essential role during early pregnancy to lower the risk of birth defects of the brain and spine, so it’s important to choose foods rich in folate, including dark green leafy vegetables, beans, peas, nuts, oranges, bananas, melons, and papayas.
Many cereals are fortified with iron and folic acid, and health experts recommend folic acid supplements for anyone who plans to become pregnant or is pregnant.
Schedule regular prenatal visits
If you’re pregnant or trying to become pregnant, visit your doctor or health care provider. Your doctor can monitor your baby’s development and help make sure both you and your baby get the food you need for a healthy pregnancy.