What to Eat & Foods to Avoid During Pregnancy

Nutrition During Pregnancy

Pregnancy is a time of significant change, and your diet plays a critical role in supporting your health and your growing baby. Whether you're having an expected or unplanned pregnancy, understanding what to eat and what to avoid can help ensure a healthy and smooth experience for both you and your baby. 

Why Your Diet is Essential for a Healthy Pregnancy 

The nutrients you consume directly affect your baby’s development. A balanced diet can reduce complications, support fetal growth, and keep you feeling your best as your body undergoes major changes. However, certain foods can pose risks, so it’s equally important to know what to avoid. 

Foods to Eat During Pregnancy 

Including nutrient-rich foods in your diet is essential for a healthy pregnancy. Below are the key food groups and their benefits:

1. Protein-Rich Foods

Protein supports the growth of fetal tissues, including the brain, while promoting breast and uterine tissue growth for the mother.

• Best Options: Lean meat, poultry, fish, eggs, beans, tofu, lentils, and nuts.

2. Whole Grains

Whole grains provide essential fiber, iron, and B vitamins for sustained energy.

• Best Options: Whole-grain bread, brown rice, oats, quinoa, and whole-wheat pasta.

3. Fruits & Vegetables

Packed with vitamins, minerals, and antioxidants, fruits and vegetables play a vital role in fetal development and maternal health.

• Best Options: Leafy greens (like spinach and kale), broccoli, sweet potatoes, berries, oranges, and bananas.

4. Dairy Products

Calcium in dairy products is essential for the development of your baby’s bones and teeth. Dairy is also a great source of vitamin D and protein.

• Best Options: Milk, yogurt, and cheese (opt for pasteurized options).

5. Healthy Fats

Healthy fats support the development of your baby’s brain and eyes.

• Best Options: Avocados, nuts, seeds, olive oil, and fatty fish like salmon (in moderation). 

Foods to Avoid During Pregnancy 

While certain foods pack essential nutrients, others can cause harm. Here’s a list of foods you should limit or avoid entirely:

1. Raw or Undercooked Meats & Fish

These may contain harmful bacteria or parasites, such as Salmonella or Listeria, that could lead to infections.

• Examples: Sushi with raw fish, rare steaks, and undercooked chicken.



2. Unpasteurized Dairy Products

Unpasteurized dairy products can carry harmful bacteria like Listeria, putting you at risk of foodborne illnesses. Always choose pasteurized options.

3. High-Mercury Fish

Certain fish contain high levels of mercury, which can impact your baby’s brain and nervous system development.

• Examples: Shark, swordfish, king mackerel, and tilefish.

4. Processed Foods and Excess Sugar

Excessive consumption of processed foods and sugary snacks can lead to unnecessary weight gain, gestational diabetes, and other health complications.

• Examples: Fast food, baked goods, ice cream, soft drinks, and candy.

5. Alcohol & Caffeine

While alcohol is strictly off-limits, caffeine intake should also be limited to 200 mg per day, or roughly one 12-ounce cup of coffee.

6. Raw or Runny Eggs

Eggs must be well-cooked to eliminate the risk of salmonella. Avoid foods made with raw or partially cooked eggs, such as homemade mayonnaise or mousse (unless it’s been made with pasteurized eggs).

Additional Tips for a Healthy Pregnancy Diet 

• Stay Hydrated: Drink at least 8-10 cups of water daily to support increasing blood volume and amniotic fluid levels.
• Take Prenatal Vitamins: Even with a balanced diet, prenatal vitamins ensure you’re meeting all your nutrient needs, especially for folic acid, iron, and calcium.
• Practice Food Safety: Always wash fruits and vegetables thoroughly, cook meats to safe temperatures, and avoid expired or questionable foods.
• Eat Small, Frequent Meals: Morning sickness, heartburn, and fatigue might make large meals difficult. Opt for smaller, nutrient-packed meals throughout the day. 

Support & Resources for Expectant Mothers 

Whether your pregnancy was planned or unexpected, navigating dietary changes can be challenging. If you’re unsure where to start or want expert guidance tailored to your unique situation, reach out to Birthright of Cleveland for assistance in finding prenatal care services. Our team is committed to providing quality and accessible resources at our three convenient locations in Cleveland, Lakewood, and Parma, OH.

Remember, what you eat impacts not only your health but also your baby’s growth and wellbeing. Making informed choices today can set the foundation for a healthy future for both of you!