What to Eat During Pregnancy: Nutrition Guide for a Healthy Mom and Baby

Author: Preeti Prangya Panda, MSc Biotechnology

Medical Reviewer:  Dr Azuka Chinweokwu Ezeike, MBBS, FWACS, FMCOG, MSc (PH)

Highlights

• Expectant mothers should focus on nutrient-rich meals that support both their health and the baby’s development.
• Important micronutrients to have during this time are vitamins, iron, calcium, magnesium, and iodine.
• Eating well helps reduce the risk of low birth weight, preterm growth, and developmental disorders.
• Foods to eat while pregnant are ones with a lot of fibre, low-fat protein, dairy, and good fats like omega-3 fatty acids.
•  Pregnant women should avoid alcohol, limit caffeine, stay away from high-mercury fish, and not take excess vitamin A.
•  Healthy eating during pregnancy supports strong growth in babies, enhances brain development, and promotes faster recovery for mothers

Introduction

Pregnancy can be a hard time for many soon-to-be moms due to the stress of body and mind changes. The food you eat can make you feel better or worse. It's normal for moms to ask, "What should I eat when I am pregnant?"You might have heard people say, "eat more" or "eat for two," which makes you think you should eat a lot, but that's not really helpful. In reality, you don't need to eat more, but you should eat food rich in nutrients [1].

Eating the right food keeps you healthy, helps your baby grow, and cuts down on problems when you're pregnant.In this article, you’ll discover nourishing foods that can help you enjoy a healthier pregnancy.

Why Nutrition Matters in Pregnancy?

Eating right and healthy when you are expecting is key because good food [2]:

• Supports baby’s brain growth: Key nutrients like iron, folic acid, and omega-3 fatty acids aid in your baby's brain and nerve growth.
• Prevents complications: Eating well while pregnant prevents birth risks like low birth weight, stunting, and developmental disorders in your baby.
• Improves maternal health: A well-planned diet keeps you safe from infections, keeps you full of energy, and helps you heal faster after the delivery.
• Provides foundation for lifelong health: Good nutrition lowers your baby’s risk of long-term sickness later in life.
• Promotes overall development of the unborn baby: Proper food helps your baby grow well, improving social and intellectual skills.

Essential Nutrients During Pregnancy

It is important to consume important nutrients to improve the overall health of the mother and accelerate the growth of the baby.

Proteins

Protein is an essential biomolecule that acts as a building block of life. It supports your baby’s cellular development and growth. It makes your body ready for any metabolic changes that can occur during your pregnancy journey. Extra protein is required during pregnancy to form new blood cells, circulating proteins, maternal tissue, and the placenta [5].

Dietary sources: Both animal and plant sources contribute to the protein requirement in pregnancy. Animal sources may include chicken, meat, fish, and eggs. Plant-based proteins include beans, pulses, and lentils [5].

Fats

Dietary fat is vital for your baby’s brain and eye development. Long-chain fatty acids, such as omega-3 and omega-6 fatty acids, help in improving maternal health and reducing inflammation in pregnancy. However, intake of saturated fats from fatty meats, butter, and processed snacks should be limited, as high levels increase the risk of obesity and cardiovascular disease [5].

Dietary sources: Oily fish are the richest source of omega-3 fatty acids. Apart from this, nuts, seeds like flaxseeds, walnuts, soya oil, etc, can be consumed to fulfil your body’s fat requirement [5].

Carbohydrate

Carbohydrates provide about 50% of your energy during pregnancy, and requirements remain the same as for non-pregnant women. The placenta relies heavily on glucose for metabolic activities. Thus, proper carbohydrate intake can support the growth and development of you and your baby [5]. 

Dietary sources: Fruits and milk are natural carbohydrate sources. Wholegrain bread, rice, pasta, and cereals are good sources of starchy carbohydrates. Free sugars are the added sugars found in biscuits, cakes, pastries, desserts, sweets, and sweet spreads, which should be either limited or avoided [5].

Folic acid

Folic acid (vitamin B9) is an important vitamin for our body. It helps in making DNA, building amino acids, and dealing with vitamin A. When a woman is pregnant, she needs a lot more of this vitamin for her baby to grow well without birth defects. Deficiency of folic acid can lead to anaemia and nerve problems in mothers and can harm the baby before birth [3].Dietary sources: Folic acid is found in leafy vegetables, fruits, nuts, peas, seafood, dairy, eggs, meat, poultry, and grains. Foods richest in folic acid include spinach, asparagus, and Brussels sprouts.

Iron

Expectant women need more iron than others. Iron boosts the number of red blood cells in the mother. Taking enough iron raises the haemoglobin levels and aids in moving oxygen in the blood. It also reduces the risk of losing too much blood during childbirth [4]. Not having enough iron can lead to anaemia, which is detrimental to the baby [4].Dietary sources: Iron can come in two forms:

• Heme iron: Sources include meat and fish. However, this type of iron is less absorbed in the body, but is still needed in small quantities.
• Non-heme iron: Sources include grains, vegetables, beans, fruits, nuts, and seeds. 

Calcium and Vitamin D

A baby’s bones grow with the aid of calcium and vitamin D. Most of the calcium builds up in the last three months, increasing the need to about 1000-1200 mg a day. To meet this demand, the body absorbs more calcium with the help of vitamin D. Less calcium and vitamin D can lead to risks like loss of bone in the mother or high blood pressure during pregnancy [5].Dietary sources: Calcium is present in dairy products like milk, yoghurt, and cheese. Other options include veggies like kale, broccoli, fruits, and cereals. The rich source of vitamin D is milk, eggs, and fatty fish. 

Magnesium

The levels of magnesium drop during pregnancy because the body loses more through urine, and the baby needs more. Thus, magnesium is an important mineral to consume during pregnancy [5]. Low magnesium can cause high blood pressure, diabetes while pregnant, early birth, and weak baby growth [5].Dietary sources: You can easily get magnesium from foods such as nuts, whole grains, seafood, legumes, berries, and bananas. Even tap and bottled water can also provide a meaningful amount of magnesium.

Iodine

Iodine is an essential micronutrient for secreting thyroid hormones, which are essential for the development of the nervous system in the unborn. During pregnancy, the demand for this hormone increases as it is required for both mother and child [5]. 

If your body is deficient in iodine, it can affect the hormonal balance and thus harm your baby’s brain growth. Iodine truly has a direct impact on the intelligence and future learning abilities of the baby [5].

Dietary sources: Seaweed, especially kelp, nori, kombu, and wakame, is one of the richest sources of iodine. Other sources include fish, seafood, eggs, and dairy products. Iodised salt is another important source of iodine in the diet.

Healthy Foods to Eat During Pregnancy

Here are some great food picks that you can add to your diet plan when you are expecting a baby [6].

• Dietary Fibre: The right amounts of dietary fibre can help with gut microbiota richness, which cuts down on the chance of weight gain during pregnancy. It might also help to stop constipation, a common issue in pregnancy because of hormonal changes. Whole grains, fruits, veggies, nuts, seeds, and pulses are packed with fibre, and they are good for a healthy diet.
• Lean protein sources: Protein is vital when you are expecting. It helps the baby grow, keeps the mom's body strong, and builds new parts like the placenta (the nutrient provider for the baby). You need more protein while pregnant, so eat both meat (like chicken, fish, eggs) and non-meat items (like beans, pulses, lentils).
• Dairy or fortified alternatives: Foods like milk, yoghurt, and cheese, or plant-based alternatives for dairy like soya, hazelnuts, coconuts, almonds, and oats matter a lot when you're pregnant. They are a source of calcium and protein, and some even have vitamin D.
• Healthy fats: Good fats, like omega-3 and omega-6, are key for a baby to grow well, and for their brain and eye development. You can find rich omega-3 in fish like salmon or mackerel, and also in plants like flaxseeds, chia seeds, and walnuts.

Foods and Drinks to Limit or Avoid

Here is a list of foods and drinks to avoid or limit during pregnancy [6]:

• Alcohol: Drinking alcohol can harm the growth of the fetus. It can lead to conditions like miscarriage, stillbirth, or the birth of a child with learning difficulties. Statistics show that 3.2% of UK women who drink while they are pregnant face a problem called fetal alcohol spectrum disorder [6]. It is difficult to find out about this problem early, as the signs aren't always clear and are linked with other health issues.
• Caffeine: Caffeine can easily cross through the placenta (the protective shield that provides nutrients to your baby in the womb). However, it is difficult for the baby to break it down, leading to toxicity. Moreover, caffeine can remain in your body for 9 - 11 hours, especially in the last three months of pregnancy [6]. Thus, your baby gets a longer exposure to it, leading to low birth weights or sometimes miscarriages.
• High mercury fish: It is advised that women who are pregnant stay away from fish with a lot of mercury, such as swordfish and marlin. It is also important to eat less tuna because of the risk of mercury, which can affect the growth of the baby's nerves [6].
• Excess Vitamin A: Eating too much vitamin A (retinol) when a woman is pregnant can be very bad. It leads to birth defects. Too much of it can cause nervous and cardiovascular problems in the baby.  The UK Expert Committee on Vitamins and Minerals (EVM) says that more than 1500 μg/day of vitamin A is too much and can even harm bones [6]. 
  The sources of high vitamin A content can be found in supplements like fish oil supplements and vitamin pills, as well as foods like liver and liver products. For instance, fried calves’ liver contains 25,217 μg of retinol per 100 g, and fried chicken liver contains 10,500 μg of retinol per 100g. This high quantity is due to retinol added to animal feed for productivity, reproduction, and immunity [6].

Conclusion

The best thing about eating well in pregnancy is not about the quantity; it’s about quality. Eating foods that fulfil the body's needs as well as provide essential nutrients strengthens your immunity and improves your baby’s growth.Avoiding foods like high mercury eatables, alcohol, and caffeine can keep you and your baby safe. 

Enjoy the most adorable phase of your life by choosing the right food without spoiling your health and mood!  By choosing what you eat wisely, you can give your baby a great start to life.Always remember to talk to a doctor or health professional for the right advice 

Frequently Asked Questions (FAQs)

What vitamins do I need to take in early pregnancy?

Folic acid is a key vitamin to take early in pregnancy because it prevents neural tube defects and helps cells grow. Other vitamins, like vitamin D and vitamin C, are also recommended to strengthen maternal health and fetal development, and fight any kind of infections.

What to eat during pregnancy for the baby’s brain development?

Foods with a lot of omega-3 fats, such as salmon, chia seeds, and walnuts, help with brain growth. Iron-rich foods, leafy greens, eggs, and fortified cereals also aid in healthy brain growth. Eating berries that carry antioxidants is also essential to improve immunity to infections.

What are the best foods to eat during pregnancy?

Eating a mix of fruits, veggies, whole grains, lean meats, dairy or dairy alternatives, and good fats is best. These give all the key nutrients needed for both mom and baby.

References

1. Marshall NE, Abrams B, Barbour LA, Catalano P, Christian P, Friedman JE, et al. The importance of nutrition in pregnancy and lactation: lifelong consequences. Am J Obstet Gynecol. 2022; 226(5):607–32. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9182711/

2. Likhar A, Patil MS. Importance of Maternal Nutrition in the First 1,000 Days of Life and Its Effects on Child Development: A Narrative Review. Cureus [Internet]. [cited 2025 Sep 19]; 14(10):e30083. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9640361/.

3. Greenberg JA, Bell SJ, Guan Y, Yu Y. Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention. Rev Obstet Gynecol [Internet]. 2011 [cited 2025 Sep 19]; 4(2):52–9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540/.

4. Lactation I of M (US) C on NSDP and. Iron Nutrition During Pregnancy. In: Nutrition During Pregnancy: Part I Weight Gain: Part II Nutrient Supplements [Internet]. National Academies Press (US); 1990 [cited 2025 Sep 19]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK235217/.

5. Jouanne M, Oddoux S, Noël A, Voisin-Chiret AS. Nutrient Requirements during Pregnancy and Lactation. Nutrients [Internet]. 2021 [cited 2025 Sep 19]; 13(2):692. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7926714/.

6. Hart KH, Hill AJ, Gonzalez JT, De La Hunty A, Gallagher AM, Stanner SA. Diet in Pregnancy: A Review of Current Challenges and Recommendations. A British Nutrition Foundation Briefing Paper. Nutrition Bulletin [Internet]. 2025 [cited 2025 Sep 19]; 50(3):365–410. Available from: https://onlinelibrary.wiley.com/doi/10.1111/nbu.70016.

Disclaimer:
The information provided on this website is for general educational and informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Published September 23, 2025