Pregnancy Nutrition Guide: What to Eat and What to Avoid
What you eat during pregnancy supports your baby’s growth and strengthens your own health. A balanced pregnancy diet doesn’t need to be complicated — just thoughtful and nutrient-focused. Remember, every woman is different, consider your own preferences also, especially on food.
Essential Nutrients for Pregnancy
- Folic Acid
Helps prevent neural tube issues.
Foods: leafy greens, beans, citrus fruits.
- Iron
Supports blood supply.
Foods: spinach, lentils, red meat (fully cooked).
- Calcium
Strengthens bones and teeth.
Foods: yogurt, cheese, milk, almonds.
- Omega-3 Fatty Acids
Boosts baby’s brain development.
Foods: salmon, chia seeds, walnuts.
- Protein
Important for tissue growth.
Foods: eggs, chicken, beans, tofu.
Foods to Avoid
- Raw or undercooked meat
• Unpasteurized milk and cheese
• High-mercury fish
• Excess caffeine
• Alcohol (strictly avoided)
Sample Daily Meal Plan
Breakfast: Oats with berries & yogurt
Snack: Apple with peanut butter
Lunch: Grilled chicken with vegetables
Snack: Nuts & dried fruit
Dinner: Salmon, brown rice & steamed greens
Practical Tips
- Eat every 3–4 hours
• Stay hydrated
• Take prenatal vitamins consistently
• Prep meals on weekends
• Choose whole foods over processed snacks
Final Thoughts
A nourishing diet gives your baby the best start and helps you feel stronger throughout pregnancy. Simple, consistent habits make all the difference.