Foods to Eat and Avoid During Pregnancy

Good nutrition during pregnancy supports your baby's development and your own health.

Foods to Prioritize

• Leafy greens: Rich in folate, iron, and fiber
• Lean proteins: Chicken, fish (low mercury), beans, and eggs
• Whole grains: Brown rice, oats, and whole wheat bread for sustained energy
• Dairy: Milk, yogurt, and cheese for calcium
• Fruits and vegetables: Variety ensures a range of vitamins
• Healthy fats: Avocados, nuts, and olive oil

Foods to Avoid

• Raw or undercooked meat/seafood: Risk of bacterial contamination
• High-mercury fish: Swordfish, king mackerel, tilefish
• Unpasteurized products: Soft cheeses (brie, feta), raw milk
• Deli meats: Unless heated until steaming
• Raw eggs: Including homemade mayonnaise or cookie dough
• Excess caffeine: Limit to 200 mg daily (about one 12-oz coffee)

Hydration

Aim for 8–12 cups of water daily. Your blood volume increases significantly during pregnancy, making hydration essential.