Health

Quick Tips for Eating Healthy While Pregnant

17 Dec 2025

Certain nutrients, such as protein, iron, folic acid, and iodine, are required in greater quantities during pregnancy. It's also critical to consume enough calcium.
Making good eating choices during pregnancy will help you have a healthy pregnancy and baby. Here are some suggestions to help you eat well while pregnant.

Maintain a healthy dietary routine.

Eating healthily entails sticking to a balanced diet that includes a variety of healthful foods and beverages.
Consume a wide range of fruits, vegetables, whole grains, fat-free or low-fat dairy products, and protein-rich foods.
Reduce the amount of added sugars, saturated fats, and sodium in your diet by choosing foods and beverages with fewer added sugars, saturated fats, and sodium (salt).
Refined grains and carbohydrates, which can be found in cookies, white bread, and some snack items, should be avoided.
If you're feeling nauseous, try a slice of whole-grain toast or a handful of whole-grain crackers

Make sure you're getting the correct number of calories.

Being pregnant does not necessitate eating twice as much food.

Most women don't require any additional calories during the first trimester (the first 12 weeks).
Second trimester (13 to 26 weeks) - Most women require an extra 340 calories per day during this time.
After 26 weeks, most women require an additional 450 calories per day.

Inquire with your doctor or midwife about the number of calories you'll require during your pregnancy.

Make smart snack decisions.

Snacks that are good for you include:

Fruit and low-fat or fat-free yoghurt (look for options with no added sugar)
Crackers made from whole grains and topped with fat-free or low-fat cheese
Carrots dipped with hummus

Every day, take a folic acid, iron, and iodine-fortified prenatal vitamin.

Folic acid aids in the prevention of some brain and spine birth abnormalities.
Iron and iodine are important nutrients for both you and your baby's wellbeing.

Consult your doctor or nurse about the best prenatal vitamin for you.

Each week, consume 8 to 12 ounces of seafood.

Healthy fats are found in fish and shellfish, which are beneficial to both you and your baby. However, some fish contain high levels of mercury, a toxic element that can harm your baby's development. Eating seafood that is strong in healthful fats but low in mercury is a good choice.

The best options

Because these options are lower in mercury, you can consume 8 to 12 ounces each week.

Canned light tuna, Catfish, Cod, Herring, Oysters, Salmon, Shad, Shrimp, Tilapia, Trout

Fish to stay away from

Bigeye tuna, king mackerel, marlin, orange roughy, shark, swordfish, and tilefish are all off-limits. They have a lot of mercury in them.

Certain foods should be avoided.
These foods may contain bacteria that are harmful to your infant. Avoid the following:

Sushi or raw oysters are examples of raw (uncooked) or rare (undercooked) fish or shellfish.
Unless pasteurised, soft cheeses (such as feta, Brie, and goat cheese)
Meats that are raw or rare, poultry, or eggs
Juices that haven't been pasteurised or milk that hasn't been pasteurised
Unless they are heated until boiling hot, lunch or deli meats, smoked seafood, and hot dogs are not recommended.
Salads that have been prepared, such as ham salad, chicken salad, or seafood salad
Alfalfa, clover, radish, and mung bean sprouts are examples of raw sprouts.

Caffeine- and sugar-containing beverages should be avoided.
If you're going to consume coffee or tea, go for decaf. Choose selections that aren't sweetened and don't add sugar.
Instead of sugary drinks like soda, fruit drinks, and energy or sports drinks, drink water or seltzer.

Don't consume alcoholic beverages.
During pregnancy, no amount of alcohol is safe.

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