During pregnancy, you need more of certain nutrients, such as protein, iron, folate, iodine, and choline. It’s also important to get enough calcium, vitamin D, potassium, and fiber. Choosing nutritious foods helps ensure a healthy pregnancy and a healthy baby. Here are some expert-backed tips to support you.

Follow a Balanced Diet

To meet your nutritional needs during pregnancy, eat a variety of foods you enjoy from all food groups, including:

Fruits: apples, berries, oranges, mangoes, bananas.
Vegetables: broccoli, sweet potatoes, beets, okra, spinach, bell peppers, jicama.
Whole grains: brown rice, millet, oats, bulgur, whole wheat bread.
Proteins: lean meats, chicken, eggs, seafood, beans, lentils, nuts, seeds, tofu.
Low-fat or fat-free dairy: milk, yogurt, cheese, lactose-free products, fortified soy drinks and yogurts.
Healthy oils: vegetable oil, olive oil, and natural oils from seafood, avocado, nuts.

Choose Healthy Snacks

Examples of smart snacks include:

Low-fat or fat-free yogurt with fruit (avoid added sugar).
Whole-grain crackers with peanut butter.
Carrots with hummus.
Dry toast, plain cereal, or salted crackers if you feel nauseous.

Manage Caloric Intake

Your calorie needs change throughout pregnancy:

First trimester (0–12 weeks): no extra calories needed.
Second trimester (13–26 weeks): about +340 calories/day.
Third trimester (after 26 weeks): about +450 calories/day.

Healthy weight gain depends on your pre-pregnancy weight. Consult your doctor or midwife for guidance.

Take Prenatal Supplements

Daily prenatal vitamins are essential. Speak with your healthcare provider about the right type for you, ensuring adequate intake of:

Folate (400–800 mcg): prevents neural tube defects.
Iron: supports your baby’s growth (many women are deficient).
Iodine: supports brain development—use iodized salt if possible.
Choline: important for the brain; found in eggs, dairy, lean meats, seafood, beans, and lentils (often missing in prenatal supplements).

Eat Seafood Wisely

Aim for 8–12 ounces per week. Choose seafood rich in healthy fats but low in mercury, such as salmon, sardines, or shrimp. Avoid high-mercury fish.

Foods and Drinks to Avoid

Certain foods may contain harmful bacteria or toxins. Avoid:

Raw or undercooked fish/shellfish (e.g., sushi, raw oysters).
Raw/undercooked meat, poultry, or eggs.
Unpasteurized milk, cheese, or juice.
Deli meats, cold cuts, smoked seafood, hot dogs (unless heated to steaming hot).
Pre-made meat or seafood salads (like tuna or chicken salad).
Raw sprouts (alfalfa, radish, bean sprouts).
Excessive caffeine or sugary drinks.

Drink plain water instead of soda or energy drinks. Try adding fruit or herbs for natural flavor.

Quit Smoking Completely

Smoking during pregnancy raises the risk of miscarriage, preterm birth, low birth weight, birth defects, SIDS, and long-term breathing problems. Passive smoking (secondhand smoke) is equally harmful.

5 Superfoods for a Smarter Baby

Your lifestyle choices directly influence your baby’s brain development. Here are five foods that can boost cognitive growth during pregnancy:

1. Fatty Fish

Rich in omega-3 fatty acids essential for brain growth. Salmon is especially beneficial. Aim for at least two servings per week. Shellfish also provides iodine, which supports brain development.

2. Leafy Greens

Spinach, lentils, and leafy greens are rich in folate, which reduces the risk of neural tube defects, cleft lip, heart issues, and preeclampsia.

3. Blueberries

Packed with antioxidants that support cognitive development. Alternatives: strawberries, raspberries, blackberries, tomatoes, beans, artichokes. Also rich in folate and fiber, aiding digestion and preventing constipation.

4. Eggs

Affordable and protein-rich, eggs contain amino acids, omega-3s, and choline—key nutrients for brain development and memory. Always eat them well-cooked to avoid bacterial risks.

5. Almonds

A great source of magnesium, vitamin E, protein, and omega-3s. A handful daily can support your baby’s brain health. Walnuts and peanuts also provide brain-boosting benefits.

Healthy Eating During Pregnancy: A Guide for Mothers