Proper Nutrition During Pregnancy

Diverse Diet

Maintain a varied diet that includes all five food groups and a range of colors:

Grains: Prefer whole grains like whole wheat bread, bulgur, quinoa, and brown rice.
Vegetables: Eat at least four servings daily, in different colors.
Fruits: Eat two to four servings daily, in different colors.
Protein: Choose low-fat sources like dairy, tofu, eggs, legumes, poultry, beef, and fish.
Healthy fats: Avocado, olives, tahini, olive oil, nuts, and seeds (unsalted).

Meal Structure

Aim for 3 main meals and 2–3 light snacks per day. Include foods from at least three groups in each meal. Eat breakfast soon after waking, space meals 3–4 hours apart, and finish eating at least 2 hours before bed. Small, frequent meals help with heartburn and nausea.

Adjusting Food Quantities

The amount of food you need during pregnancy varies from person to person. It’s important to adjust your portions based on your age, physical activity level, height, weight, and overall health. Every woman’s body is different, and your nutritional needs will also change as your pregnancy progresses. Eating the right amount helps support your baby’s growth while helping you maintain a healthy weight and feel your best. If you’re unsure how much you should be eating, it’s a good idea to consult with a dietitian who can provide personalized guidance.

Limiting Caffeine Intake

Caffeine is a stimulant that can raise blood pressure, increase heart rate, and disrupt sleep for both the pregnant woman and the fetus. Since caffeine crosses the placenta and the fetus cannot break it down effectively, even small amounts can affect the baby.

Research suggests that consuming too much caffeine during pregnancy may be linked to a higher risk of miscarriage, birth defects, and low birth weight.

It is recommended to avoid energy drinks and strong black coffee, and to limit other sources of caffeine such as caffeinated sodas, teas, chocolate, and certain desserts. Choosing decaffeinated options or herbal teas can help reduce caffeine intake while still enjoying warm or cold beverages.

Reducing Sugar and Artificial Sweeteners

Sweets, snacks, and sugary drinks mainly provide sugar, salt, and fat without offering much nutritional value. It’s best to limit these foods during pregnancy to help prevent excessive weight gain and support overall health.

At the same time, it is also recommended to reduce the intake of artificial sweeteners, which are often found in “diet” foods and beverages. While they may seem like a healthier alternative, moderation is key during pregnancy and breastfeeding.

Reducing Salt and Monosodium Glutamate (MSG) Use

Salt is in all precooked food, restauraunt meals, snacks etc, with excessive sodium/salt intake raising the risk for high blood pressure.

Salt intake should be limited to five grams (approximately one teaspoon) daily, equivalent to 2,300 milligrams of sodium.

Monosodium Glutamate (MSG) contains a large amount of sodium and is found in many food products such as soup powders, soy sauce, teriyaki sauce, seasoning products, and spice mixtures, and is often marked as E-621.

Try infusing flavor to your food with natural herbs and spices that are not mixed with salt, such as parsely, corriander, onion, garlic, pepper, paprika, and cumin.

Low-Fat, Low-Cholesterol, and Trans-Fat-Free Foods

Cholesterol levels naturally rise during pregnancy, but it’s important to avoid excessive increases by choosing low-fat, low-cholesterol foods like 1% milk, low-fat dairy, lean beef, skinless poultry, and turkey. Limit trans fats, found in pastries, ready-made meals, and snacks with partially hydrogenated oils. Whenever possible, replace some meat with plant-based options like legumes and whole grains. Choose baking or boiling over frying for healthier cooking.

Ensure Adequate Calcium Intake

Calcium is essential during pregnancy for the development of the baby’s bones and teeth, and for the proper function of the blood, muscles, and nervous system. As pregnancy progresses, the body’s need for calcium increases. If not enough is provided through food, the fetus may draw calcium from the mother’s bones, which can weaken them.

Main sources of calcium include dairy products (preferably calcium-enriched), as well as broccoli, cauliflower, tahini, almonds, and sardines with bones. Women who do not consume dairy should consult a dietitian to ensure they meet their calcium needs.

Dietary Fiber

During pregnancy, some women may experience constipation. Increasing dietary fiber intake, along with sufficient hydration, can help regulate digestive system activity and prevent chronic diseases. Fiber can be found in whole grains (e.g., oats and whole-grain bread), legumes, vegetables, and fruits. It is advisable to consume fiber-rich foods in every meal.

Stay Hydrated

Staying well-hydrated during pregnancy is important for your health and your baby’s. Water is the best choice, as it helps prevent dehydration and lowers the risk of urinary tract infections. Aim for at least two liters of fluids a day, drinking during and between meals. Needs may vary based on activity level and climate. Clear urine is a good sign you’re drinking enough.

Folic Acid

Women are advised to take 400 micrograms of folic acid daily, especially in the three months before pregnancy and during the first trimester. This greatly reduces the risk of neural tube defects in the baby. Folic acid is vital for cell growth and DNA formation, and is crucial in the early weeks when the brain and organs develop. Alongside supplements, eat folate-rich foods like legumes, citrus fruits, and leafy greens—but note that food sources alone aren’t enough to meet early pregnancy needs.

Iron Supplement

From the third month of pregnancy until six weeks after birth, take 30 mg of iron daily, unless advised otherwise by your doctor. Iron supports your baby’s growth and helps prevent anemia. Eat iron-rich foods like lean meat, turkey, legumes, oats, and nuts. For better absorption, pair iron with vitamin C foods (like citrus), and avoid dairy, coffee, or tea at the same time. Always consult your doctor before starting supplements.