What to Eat When Pregnant

Good nutrition during pregnancy is crucial for your baby's growth. You need about 300 extra calories daily, or 600 if pregnant with twins.

Nausea and vomiting in early pregnancy can make eating difficult. However, aim for a balanced diet and take prenatal vitamins. Here are some tips to stay healthy.

**Goals for Healthy Eating When Pregnant**

Eat a variety of foods to get essential nutrients. Aim for 6-11 servings of grains, 2-4 servings of fruit, and four or more servings of vegetables daily. Include four servings of dairy and three servings of protein sources like meat, fish, or nuts. Limit fats and sweets.

Choose high-fiber foods such as whole grains, beans, fruits, and vegetables. While it's best to get fiber from food, supplements can help too. Talk to your doctor before starting any supplements. If you use a fiber supplement, start low and increase gradually to avoid gas.

Protein is vital for blood production during pregnancy. Choose lean meats, fish, poultry, tofu, beans, nuts, and egg whites for healthy protein sources.

You need some fats for health but choose unsaturated types like vegetable oils and nuts.

Make sure you're getting enough vitamins and minerals through food or supplements. A prenatal vitamin can help; consult your doctor for recommendations.

Aim for at least four servings of dairy products each day. You need 1,000-1,300 mg of calcium daily.

Include at least three servings of iron-rich foods like lean meats or spinach each day. Your daily iron requirement is 27 mg.

You also need 220 mcg of iodine daily for your baby's brain development. Avoid high-dose supplements; the safe limit is 1,100 mcg per day.

Choose dairy products like milk and yogurt along with baked potatoes and limited seafood weekly (8-12 ounces).

Include at least one good source of vitamin C every day from fruits or vegetables like oranges or broccoli. This vitamin helps absorb iron from plant foods and supports immunity.

Aim for at least one source of folate daily from dark leafy greens or legumes. You need at least 0.64 mg (about 600 mcg) per day to prevent neural tube defects.

Consume one source of vitamin A every other day from foods like carrots or sweet potatoes.

**Foods to Avoid When Pregnant**

Avoid alcohol completely; it can cause serious birth defects and low birth weight.

Limit caffeine intake to no more than 300 mg per day. An average cup of coffee has about 150 mg caffeine while black tea has around 80 mg.

Try not to use saccharin as it may cross the placenta; opt for FDA-approved sweeteners instead in moderation after consulting your doctor.

Keep total fat intake below 30% of your daily calories—65 grams if consuming 2,000 calories a day—and limit cholesterol intake to under 300 mg per day.

Stay away from high-mercury fish such as shark or swordfish as they can harm your baby’s nervous system.

Avoid soft cheeses that may be unpasteurized which could lead to listeria infections; hard cheeses are safer options.

Do not eat raw fish or shellfish like oysters and clams during pregnancy.