Nutrition in pregnancy: do’s, don’ts & what helps your baby grow
What you eat nourishes you and your baby. Here you’ll find clear do’s & don’ts, which vitamins/minerals do what, fish/caffeine/cheese safety, plus a per-trimester focus and examples. Click Read more for the full overview.
Do’s: what to include
- High-fibre & varied: fruit/veg, whole grains, legumes → steadier energy, easier bowel movements.
- Protein every meal: yogurt/quark, eggs, (oily) fish, chicken, tofu/tempeh, legumes.
- Healthy fats: nuts, seeds, avocado, olive oil (support hormones & brain development).
- Hydration: 1.5–2 L/day (more with heat/exercise); water and (herbal) tea.
- Folic acid up to ~12 weeks (per guidance), and often vitamin D (in consultation).
Don’ts: what to avoid/limit
- No alcohol throughout pregnancy.
- Limit caffeine (coffee/cola/energy drinks): small portions, spread across the day.
- Avoid raw/undercooked: rare meats, sushi with raw fish, raw eggs, raw milk/soft cheeses not pasteurised.
- Watch Listeria/Toxoplasma: heat thoroughly, wash fruit/veg, kitchen hygiene.
- High-mercury fish (predatory species) — avoid; choose low-mercury options.
- Liver & liver products (high vitamin A) — avoid or keep to very small amounts per local advice.
Vitamins & minerals — what are they for?
| Nutrient | Role for you/baby | Rich sources |
|---|---|---|
| Folate (B9) | Neural tube & cell division | Leafy greens, legumes; folic acid supplement in T1 |
| Iron | Blood volume & oxygen transport | Meat/poultry, legumes, whole grains; pair plant sources with vit. C |
| Iodine | Thyroid & brain development | Iodised salt, dairy, (sea)fish |
| Vitamin D | Bones/immune system, calcium absorption | Sunlight, oily fish; supplementation often advised |
| Calcium | Bone and tooth formation | Dairy/fortified drinks, leafy greens, sesame/tahini |
| Choline | Brain & spinal development | Eggs, meat/poultry, soy/legumes |
| Omega-3 (DHA/EPA) | Brain & eyes | Low-mercury oily fish, algae or fish oil |
| Magnesium | Energy & muscle relaxation | Whole grains, nuts, legumes |
| Vitamin B12 | Nervous system & blood formation | Animal sources; plant-based → fortified foods/supplement |
Fish & mercury, cheese & deli meats, caffeine & alcohol
- Fish: 1–2×/week is great. Choose low-mercury (salmon, trout, sardines, herring). Avoid high-mercury predator fish.
- Cheese: choose pasteurised. Skip raw-milk/soft cheeses that aren’t pasteurised.
- Deli meats: when in doubt, heat until steaming. Always avoid raw meat.
- Caffeine: limit; spread small servings across the day.
- Alcohol: avoid during pregnancy.
By trimester: where to put the emphasis?
- T1 (weeks 1–12): focus on folic acid; small, tolerable foods for nausea (crackers, ginger, cool foods); hydration.
- T2 (weeks 13–27): often more energy; increase iron and protein a bit; plenty of veg/fibre if constipation starts.
- T3 (weeks 28–40+): smaller, frequent meals (heartburn); mind calcium, D, magnesium; keep blood sugar steady.
Sample meals & smart snacks
| Time | Idea | Why it works |
|---|---|---|
| Breakfast | Oats + (plant) milk, chia/flax, blueberries, nuts | Slow carbs, fibre, omega-3, protein |
| Lunch | Whole-grain wrap with hummus + chicken/tempeh, plenty of salad | Protein + fibre → steady energy |
| Dinner | Salmon/tofu, sweet potato, broccoli | DHA/protein + complex carbs + micronutrients |
| Snack | Skyr/yogurt + fruit; or apple + peanut butter; or nut mix | Quick yet balanced (carb + protein/fat) |
FAQ
Do I need to “eat for two”?
No. You mainly need nutrient-dense choices. Energy needs rise only modestly later in pregnancy.
Can I eat sushi?
Only if it’s cooked/vegetarian. Skip raw fish and raw shellfish.
“Every nourishing choice is a little love note to your baby — and to yourself.”
Mommy Reminder:
Keep it doable: think in one small upgrade per meal (extra veg, a handful of nuts, a water refill).
Consistency beats perfection every time.
Disclaimer: informational; follow your own provider’s advice and local guidelines.
