Eat Healthy During Pregnancy: Quick tips

When you are pregnant, you need more of certain nutrients like protein, iron, folic acid, and iodine. It’s also important to get enough calcium.

Making smart food choices can help you have a healthy pregnancy and a healthy baby. Here are some ideas to help you eat healthy during pregnancy.

Follow a healthy eating pattern.

Eating healthy means following a healthy eating pattern that includes a variety of nutritious foods and drinks.

Learn more about eating healthy.

Get the right amount of calories for you.

Being pregnant doesn't mean you need to eat twice as much food.

Ask your doctor or midwife how many calories you need during pregnancy.

Create a personalized Daily Food Plan.

Make healthy snack choices.
Examples of healthy snacks include:

Take a prenatal vitamin with folic acid, iron, and iodine every day.

Talk with your doctor or nurse about a prenatal vitamin that’s right for you.

Eat 8 to 12 ounces of seafood each week.

Fish and shellfish have healthy fats that are good for you and your baby. But some fish is high in mercury, a metal that can hurt your baby’s development. It’s a good idea to eat seafood that is high in healthy fats but lower in mercury.

Best choices

These choices are lower in mercury, so you can eat 8 to 12 ounces a week.

Good choices

You can eat 4 ounces of these fish a week if you don’t eat any other seafood that week.

Fish to avoid

Don’t eat bigeye tuna, king mackerel, marlin, orange roughy, shark, swordfish, or tilefish. They are high in mercury.

Learn more about choosing fish that is healthy and safe to eat [PDF - 308 KB].

Don’t eat certain foods.

These foods may have bacteria in them that can hurt your baby. Stay away from:

Learn more about foods to avoid during pregnancy.

Limit drinks with caffeine and added sugars.

Don’t drink alcohol.

No amount of alcohol is safe during pregnancy.

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