• Alyssa Fontaine, RD
• May 08, 2026

Prenatal Nutrition: What to Eat (and What to Avoid) During Pregnancy

Pregnancy brings many physical and emotional changes, and with them often come questions about what to eat and how to best support your baby. With so much information out there, it’s easy to feel overwhelmed.

This guide breaks down the essentials of prenatal nutrition: what to focus on, what to avoid, and how to nourish yourself with confidence throughout your pregnancy.

Why Nutrition in Pregnancy Impacts Lifelong Health

Getting the right nutrition before and during pregnancy gives your baby the nutrients needed for healthy growth, especially for the brain, nervous system, and major organs.

Protein is especially important for your baby’s growth and tissue development. Key nutrients like iodine, omega-3s, and choline play a major role in your baby’s brain and central nervous system development. Folate and vitamin B12 are essential for proper neural tube formation early in pregnancy.

Key Nutrients During Pregnancy 

Diet including a variety of whole foods will allow you to meet your need for specific nutrients that are critical during pregnancy, such as:

• Folate: dark leafy greens, legumes, eggs and citrus fruits
• Iron: meat, poultry, seafood, dark leafy greens, legumes, tofu, nuts and seeds
• Calcium: dairy products, chia seeds, poppy seeds, sardines, beans and lentils
• Vitamin D: salmon, sardines, herring, canned tuna, eggs, mushrooms
• Choline: meat, poultry, fish, eggs, potatoes, kidney beans, soybeans, shiitake mushroom
• Iodine: dairy products (cottage cheese, milk, yogourt), fish, eggs 
• Zinc: oysters, beef, seeds, cooked dried beans, peas and lentils
• Omega-3: fatty fish (EPA and DHA source), walnuts, seeds and soybean products (ALA)
• Vitamin B12: eggs, dairy products, meat, fish, shellfish and poultry
• Vitamin A: dairy products, eggs, fish, kale, spinach, orange fruits and green vegetables
• Selenium: brazil nuts, tuna, sardines, shrimp, meat, poultry, cottage cheese, eggs

Consulting with a pregnancy registered dietitian is highly recommended to ensure you and your baby’s unique and individual nutritional needs are met throughout pregnancy. 

Common Nutrition Myths During Pregnancy—Debunked

Myth #1: “I’m eating for two”

While your calorie needs do increase during pregnancy, they’re far from double your usual intake. In the 1^st trimester, your calorie needs don’t change. By the 2^nd trimester, your body needs about 350 extra calories per day. By the 3^rd trimester, you need an extra 450 additional calories to support your baby’s rapid growth. 

Focus on having regular, nourishing, balanced meals to support a healthy weight gain and baby’s growth. Think of it as eating twice as healthy, not twice as much.

Myth #2: “I shouldn’t eat any fish”

Not all fish are bad in pregnancy. On the contrary, they are packed with essential nutrients. Fish provides high-quality protein, omega-3 fats (DHA and EPA), vitamin D, choline, and important minerals like iodine, iron, and zinc. That being said, the fish you want to avoid is raw or undercooked fish, like sushi, and fish that is high in mercury. 

Foods and Substances to Limit or Avoid Completely

During pregnancy, your immune system is more vulnerable, which increases the risk of foodborne illnesses. Some bacteria can cross the placenta and affect your baby. Safe food choices and proper food handling are essential. Here are some foods to avoid:

• Raw or Undercooked Animal Products: Avoid raw or undercooked eggs, meat, and seafood (including smoked products).
• Deli Meat: Non-dried deli meats, such as bologna, roast beef, ham and turkey breast. Also avoid any refrigerated pâtés and meat spreads.
• Unpasteurized Products: Avoid all unpasteurized dairy products like certain soft cheeses and raw milk. Any unpasteurized juice/cider/honey should also be avoided.
• Sprouts: Avoid all raw sprouts, such as alfalfa, clover, radish, and mung beans. 
• Excessive Caffeine: Limiting caffeine intake to less than 200 mg (approximately two small cups of coffee or four cups of tea) per day during pregnancy. Excessive caffeine consumption can increase the risk of preterm birth, low birth weight, stillbirth, and miscarriages. 
• Alcohol: Alcohol can harm the developing fetal alcohol syndrome (FAS) that can affect a baby’s brain, heart and organs. Avoid alcohol entirely during pregnancy. 
• Excess Sugar and Junk Food: Highly processed foods can lead to excessive weight gain and increase the risk of gestational diabetes and other health issues. Choose whole, nutrient-dense foods.

Sample Day of Balanced Eating for Pregnant Women

• Breakfast: Breakfast Egg Burrito (511 kcals, 24g protein)
• AM Snack: Apple Slices with Peanut Butter (209 kcals, 4g protein)
• Lunch: Greek Chicken Orzo Salad (381 kcals, 28g protein)
• PM Snack: Hummus Cucumber Bites (135 kcals, 6g protein)
• Dinner: Tofu Stir Fry (334 kcals, 12g protein)
• Nighttime Snack: Greek Yogourt Bowl with Berries (279 kcals, 24g protein)

A registered dietitian can help you be well nourished on your journey through pregnancy. 

When and Why to Consult a Prenatal Nutritionist

Whether you’re newly pregnant or planning ahead, here are five of the top reasons our clients choose to work with our prenatal dietitians:

1. Support a Healthy Pregnancy From Day One

​​2. Get Clarity on What to Eat and What to Avoid

3. Manage Common Symptoms Like Nausea, Fatigue, and Heartburn

4. Ensure You’re Meeting Key Nutrient Needs

• Nutrients to emphasize at each trimester
• Review prenatal supplements

5. Feel Confident with Body Changes occuring

A prenatal nutritionist can help you navigate this journey with clarity and confidence by making sure you understand what to eat, how much, and when. She can also provide personalized guidance to support fetal growth, alleviate common pregnancy symptoms, and nourish your body with the right nutrients throughout every trimester. Learn more about our approach today!