Nutrition in Pregnancy

Superfoods are foods packed with vitamins, minerals, and other nutrients that support both your health and your baby's development.  Try to eat:

Leafy greens

• Spinach, kale, swiss chard, etc.
• Good for: preventing neural tube defects, anemia, and constipation

Berries

• Good for: iron absorption and cell health

Whole grains

• Oats, quinoa, brown rice, etc.
• Good for: lasting energy, healthy digestion, and your baby's growth

Lean protein

• Lean meat, poultry, fish, legumes, etc.
• Good for: your baby's overall growth, especially brain development

Dairy

• Yogurt, milk, cheese, etc.
• Good for: bone health (yours and baby's)

Whole eggs

• Good for: brain development

Avocados

• Good for: brain development

Nuts and seeds

• Almonds, walnuts, chia seeds, flaxseeds, etc.
• Good for: brain development, reducing inflammation, and overall health

Sweet potatoes

• Good for: development of your baby's eyes, bones, and skin

Legumes

• Lentils, chickpeas, beans, etc.
• Good for: stabilizing blood sugar and preventing constipation

Other fruit, especially:

• Bananas (for muscle cramps)
• Citrus (add lemon for nausea and vomiting)
• Dates (in moderation)

During pregnancy, limit:

Sugar

• We know cravings can be intense, but aim for less than 30 g of sugar a day from both foods and drinks.
• Read nutrition labels.  Sugar can hide in unexpected items like coffee creamers, pasta sauces, and breads.

Caffeine

• You can have some, but limit caffeine to less than 200 mg a day from coffee, tea, soda, and medications.
• High caffeine intake has been linked to an increased risk of miscarriage and low birth weight.
• Be careful with decaf; it can contain harmful chemicals.  Swiss water decaf is best.

Some foods can pose health risks to both you and your baby.  During pregnancy, avoid:

Foods that put you at risk of infection or foodborne illness, including:

• Raw or undercooked meat, poultry, and eggs (Caesar dressing, raw cookie dough, etc.)
• Unpasteurized dairy products and juices
• Soft cheese (feta, Brie, Camembert, Mexican queso fresco, etc.)
• Raw seafood and shellfish
• Undercooked or raw sprouts (alfalfa, clover, radish, etc.)
• Unwashed fruits and vegetables
• Deli meats and hot dogs (or heat until steaming hot to kill any potential bacteria)
• Raw honey
• Saccharin

High-mercury fish

• Eating fish is good for brain development, but high-mercury fish can harm your baby's brain and nervous system.
• In general, avoid larger fish (swordfish, shark, tilefish, king mackerel, etc.).
• Choose smaller varieties (sardines, cod, catfish, tilapia, salmon, etc.), aiming for 8 to 12 oz. a week.  Tuna is OK once a week, but no more than 6 oz.
• Read more about which fish are safe here.

Herbal tea

• Talk to your provider about whether your favorite herbal tea is safe to drink during pregnancy.

Alcohol

• It can cause birth defects, developmental delays, and fetal alcohol spectrum disorders (FASDs).