Prenatal Nutrition: What to Eat for a Healthy Pregnancy

Proper nutrition during pregnancy is essential for both maternal health and fetal development. Eating a nutritious diet with these key nutrients supports baby’s growth while helping to manage common pregnancy symptoms.

Here’s what to focus on:

Key Nutrients for a Healthy Pregnancy

1. Folate & Folic Acid

Folate (natural form) and folic acid (synthetic form) are essential for neural tube development, reducing the risk of birth defects. Food sources include leafy greens, legumes, oranges, and fortified cereals.

2. Iron & Vitamin C

Iron supports oxygen transport for both mom and baby, while vitamin C enhances iron absorption when consumed together. Include iron-rich foods like lean meats, lentils, and spinach alongside vitamin C food sources like bell peppers, citrus fruits, and tomatoes.

3. Calcium & Vitamin D

Calcium and Vitamin D help in fetal bone development and maintaining maternal bone health. Dairy products, leafy greens, and fortified plant-based milk are great calcium sources, while vitamin D is found in salmon, eggs, and fortified foods.

4. Omega-3 Fatty Acids

These fats are essential for brain and eye development. Omega-3s are found in fatty fish (like salmon), walnuts, flaxseeds, and chia seeds.

5. Protein for Growth

Protein is vital for fetal tissue development. Include lean meats, eggs, dairy, beans, and nuts in your diet.

Foods to Limit or Avoid

• High-mercury fish (like swordfish and king mackerel)

• Unpasteurized dairy & raw seafood (higher risk for food borne illness

• Caffeine (limit to 200 mg/day)

• High amounts of simple sugars

Focusing on whole, nutrient-dense foods ensures a healthy pregnancy for both mom and baby. If you need personalized guidance, working with a registered dietitian can help tailor a plan to your needs.