Pregnancy Diet Guide: What to Eat, What to Avoid, and Why It Matters

Pregnancy Diet Guide: What to Eat, What to Avoid, and Why It Matters

I once spent 20 minutes crying in a grocery store because I couldn't remember if feta cheese was on the forbidden list. This guide exists so you don't have to.

Pregnancy nutrition advice is a minefield of conflicting information, outdated rules, and well-meaning relatives who insist you need to "eat for two." (Spoiler: You need about 300 extra calories per day. That's a yogurt and an apple, not a second dinner.)

Here's what the science actually says—and what you can safely ignore.

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The Real Rules: What to Eat More Of

Protein: The Building Block

Your body needs 75-100g of protein daily to build a whole new human. Focus on:

• Lean meats (chicken, turkey, lean beef—cooked thoroughly)
• Fish (2-3 servings/week of low-mercury options)
• Eggs (fully cooked—sorry, runny yolk lovers)
• Legumes (beans, lentils, chickpeas)
• Greek yogurt (protein + probiotics = win)
• Tofu and tempeh (great plant-based options)

Iron: The Fatigue Fighter

Your blood volume increases 50% during pregnancy. You need iron to make all those new red blood cells.

• Red meat (most absorbable form)
• Spinach and leafy greens (pair with vitamin C for better absorption)
• Fortified cereals
• Beans and lentils
• Pumpkin seeds

Folate: Neural Tube Hero

Critical in the first trimester (often before you know you're pregnant). Most prenatal vitamins cover this, but food sources include:

• Dark leafy greens (spinach, kale, romaine)
• Fortified grains and cereals
• Citrus fruits
• Avocados
• Asparagus

Calcium: Bone Builder

Baby will take what they need from your bones if you don't get enough. Aim for 1000mg daily:

• Dairy (milk, yogurt, cheese)
• Fortified plant milks
• Sardines (with bones)
• Tofu (calcium-set)
• Almonds

DHA Omega-3s: Brain Food

Critical for baby's brain and eye development. Sources:

• Fatty fish (salmon, sardines, trout)
• DHA-fortified eggs
• Walnuts
• Chia seeds and flaxseed
• Algae-based supplements (vegan option)

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The "Avoid" List: What's Actually Dangerous

Food	Why It's Risky	Risk Level
Raw/undercooked meat	Toxoplasmosis, Salmonella, E. coli	High
Raw fish (sushi)	Parasites, bacteria	High
High-mercury fish	Neurological damage to baby	High
Unpasteurized dairy/juice	Listeria	High
Deli meats (cold)	Listeria	Medium (heat to steaming to reduce risk)
Raw eggs	Salmonella	Medium
Alcohol	Fetal alcohol syndrome	High (no safe amount established)

High-Mercury Fish to Avoid:

• Shark
• Swordfish
• King mackerel
• Tilefish
• Bigeye tuna (limit albacore/canned tuna to 6oz/week)

Low-Mercury Fish (Safe 2-3x/week):

• Salmon
• Sardines
• Trout
• Tilapia
• Shrimp
• Cod
• Catfish

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The "Probably Fine" List (That Everyone Worries About)

Soft Cheese: It Depends

Avoid: Unpasteurized soft cheeses (queso fresco, some imported brie/camembert)

Safe: Any soft cheese made from pasteurized milk (check the label—most U.S. cheeses are pasteurized)

Deli Meat: Heat It

The Listeria risk is real but relatively low. If you want that sandwich, heat the meat until it's steaming (165°F). Or just accept the (very small) risk—plenty of pregnant women do.

Sushi: Cooked is Safe

Cooked sushi rolls (California rolls, shrimp tempura, eel) are fine. It's the raw fish that's the concern.

Runny Eggs: Your Call

The salmonella risk is low (about 1 in 20,000 eggs). Pasteurized eggs eliminate this entirely if you want runny yolks.

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Trimester-by-Trimester Nutrition

First Trimester: Survival Mode

If you're nauseated, just eat what you can keep down. Crackers and ginger ale are fine. Your baby is the size of a raspberry—they're not missing out on kale.

• Small, frequent meals
• Protein helps with nausea (even if it doesn't sound appealing)
• Keep crackers by the bed for morning sickness
• Prenatal vitamin covers the bases

Second Trimester: Appetite Returns

This is when most women feel better and can focus on nutrition. Add:

• Extra protein (baby is growing fast)
• Iron-rich foods (blood volume is increasing)
• Calcium (bones are forming)
• ~300 extra calories per day

Third Trimester: The Home Stretch

Baby is packing on weight. So might you. Both are normal.

• DHA for brain development (final sprint)
• Small, frequent meals (stomach is squished)
• Fiber for constipation (sorry, it's real)
• Protein for recovery preparation

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Common Cravings (and What They Might Mean)

Craving	Possible Meaning	Healthy Alternative
Ice cream	Calcium need	Greek yogurt with honey
Red meat	Iron deficiency	Listen to this one!
Pickles	Sodium (blood volume increasing)	Pickles are actually fine
Chocolate	Magnesium	Dark chocolate (in moderation)
Citrus	Vitamin C	Go for it
Ice/dirt/chalk (Pica)	Iron or zinc deficiency	TELL YOUR DOCTOR

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Dealing with Pregnancy Side Effects Through Food

Nausea

• Ginger (tea, candies, real ginger ale)
• Small, frequent meals
• Protein before bed
• Avoid trigger smells/foods
• B6 supplements (ask your provider)

Heartburn

• Smaller portions
• Avoid spicy, acidic, fatty foods
• Don't lie down after eating
• Almonds or milk may help neutralize acid

Constipation

• Fiber (fruits, vegetables, whole grains)
• Water (lots of it)
• Prunes (they work)
• Movement helps

Swelling

• Reduce sodium (counterintuitive with pickle cravings, I know)
• Increase potassium (bananas, sweet potatoes)
• Stay hydrated (sounds backward but helps)

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The Bottom Line

Most importantly: you don't need to stress about every bite. Babies have been growing just fine for thousands of years before anyone had heard of organic kale smoothies.