Pregnancy nutrition: simple, practical advice for every trimester

Pregnancy changes your appetite and your body’s needs. Eating well doesn’t mean perfect meals every day. It means hitting a few key nutrients, avoiding risky foods, and using smart swaps so you and your baby get what you need.

Start with small goals: add one extra healthy snack, swap refined carbs for whole grains, and choose protein at every meal. Those simple moves make a big difference over weeks and months.

Key nutrients & supplements

Folic acid: Take 400–800 mcg daily before conception and through the first trimester to lower the risk of neural tube defects. Most prenatal vitamins include this amount.

Iron: Pregnant women typically need about 27 mg/day. Iron helps prevent anemia and keeps oxygen flowing to your baby. Pair iron-rich foods (lean red meat, beans, spinach) with vitamin C (citrus or bell peppers) to boost absorption.

Calcium and vitamin D: Aim for about 1,000 mg calcium and 600 IU vitamin D each day. Dairy, fortified plant milks, canned salmon with bones, and sunlight help cover this need. If you dislike dairy, consider a supplement after checking with your provider.

DHA (omega‑3): Try to get 200–300 mg/day of DHA. Fatty fish like salmon or a prenatal with DHA supports baby’s brain development.

Protein and calories: Add about 300 extra calories per day in the second and third trimesters. Focus on quality protein — poultry, fish low in mercury, eggs, dairy, beans, and tofu.

Foods to avoid & food safety

Avoid raw or undercooked fish and shellfish (sushi with raw fish, oysters), undercooked meat, and raw eggs. Skip unpasteurized milk and soft cheeses like brie, unless labeled pasteurized, to reduce listeria risk.

Limit high‑mercury fish: do not eat shark, swordfish, king mackerel, or tilefish. Limit albacore tuna to about 6 oz (170 g) per week. Favor low‑mercury choices: salmon, sardines, trout.

Heat deli meats and hot dogs until steaming to kill bacteria. Avoid raw sprouts and unwashed produce. Wash hands, cutting boards, and utensils after handling raw meat.

Keep caffeine under about 200 mg/day (one 12‑oz coffee). Avoid alcohol entirely during pregnancy.

Dealing with nausea? Eat small, frequent meals, try plain crackers first thing in the morning, sip ginger tea, and keep bland snacks on hand. For constipation, add fiber (whole grains, fruits, vegetables), drink more water, and walk daily.

Sample simple day: oatmeal with berries and walnuts + a prenatal vitamin for breakfast; grilled salmon salad with mixed greens and orange slices for lunch; Greek yogurt and fruit for a snack; lentil curry with brown rice and steamed broccoli for dinner.

Talk to your healthcare provider about a prenatal vitamin and any special needs (vegetarian diet, multiple pregnancy, or chronic conditions). Small, steady changes now will help you feel better and support healthy baby growth.