How to Eat Healthy While Pregnant, According to a Prenatal Nutritionist

If there’s ever a time in life to be more intentional about what you’re eating, pregnancy is it. Growing a human from scratch requires a ton of energy and nutrients——all of which come from (and through) you. In addition to eating the important things to support your baby’s growth and development, you still need to take care of your own nutritional needs. If you’re anything like me, someone who “forgets to eat” and struggles to put together well-rounded meals, this probably sounds like an overwhelming task. But it doesn’t have to be! Turns out there’s a simple formula for putting together satisfying and nourishing meals and snacks. We’ve gathered some ideas to help you plan out your meals, from breakfast to dessert and everything in between.

How is eating when you’re pregnant different than eating when you’re not?

Pregnancy requires a lot of your resources, so you’ll want to make sure you’re fueling your body with the best foods to support both you and your baby. While there are certain foods you should avoid while pregnant, there are a few nutrients you’ll definitely want to make sure you’re getting enough of. Folic acid, for example, is crucial to baby’s early development and helps prevent neural tube defects. You can get folic acid from food (think leafy greens), but taking a high-quality prenatal vitamin can also help you fill in any gaps for many of the important vitamins your baby needs. A few more essential nutrients include choline, iron and calcium (be sure to check out our guide on pregnancy nutrients and how to get them in your diet for more info).

Despite popular pregnancy lore, you don’t actually need to eat for two while pregnant. For people carrying one baby, the American College of Obstetricians and Gynecologists recommends an additional 340 calories starting in the second trimester, 600 for those carrying twins and around 900 for triplets. Keep in mind that these are just guidelines—specific caloric intake can vary from person to person, and these are not hard and fast rules. Always talk to your doctor for specific advice or if you have any concerns.

Ryann Kipping, a dietician and the founder of The Prenatal Nutritionist, says instead of focusing on the number of calories you’re taking in, you should “focus on incorporating foods [that are] high in the nutrients most important to pregnancy. This often means being a bit more intentional with our day-to-day choices.”

But what if you’re deep in the trenches of morning sickness and can’t fathom eating anything? If you’re feeling super nauseous, Kipping recommends eating anything you can keep down. And though it sounds like a catch-22, an empty tummy often leads to increased feelings of nausea (thanks to low blood sugar). You can try a few bits of plain carbs (like crackers or a piece of toast) to help settle things. Kipping then recommends following it up with “some protein, like eggs or yogurt [and you’ll] be much better off for the rest of your day.” Also, eating something is better than eating nothing—if you’re having a particularly rough day and only McDonald’s french fries sound good, don’t be too hard on yourself.

Navigating morning sickness can be tough——if the thought of eating makes you want to, well, barf—check out these ideas for what to eat when the thought of food makes you nauseous. And if you’re experiencing severe nausea and vomiting that doesn’t subside, it’s a good idea to talk to your doctor, as you could be experiencing hyperemesis gravidarum.

What do healthy meals for pregnancy include?

So, what do you actually need to eat while pregnant? In general, “many of the same things in an ‘everyday’ diet are also important when pregnant,” says Kipping. In practical terms, this looks like, “eating plenty of protein, adding color to your plate with various fruits and vegetables and focusing on healthy fats like avocados, nuts, seeds and salmon.”

When planning out your meals, Kipping recommends sticking to this formula: protein + complex carbs (aka fiber) + healthy fat. Think avocado spread on a piece of whole grain toast, topped with a fried egg. Or a whole grain english muffin topped with peanut butter, banana and hemp hearts. She also adds, “and [include] a flavor you enjoy!” Eating well doesn’t have to be boring and bland.

With this formula combo in mind, also try to incorporate a wide variety of food, which will help you get all the key vitamins and minerals you and baby need.

What foods should I avoid while pregnant?

Before we jump into the fun stuff, you’ve likely heard there are certain foods to avoid while pregnant. It’s recommended to avoid alcohol and lessen your caffeine intake. But why avoid certain fish, cheese and deli meats? Pregnant people are at an increased risk of contracting harmful food-borne illnesses (some of which can be really dangerous for baby).

Here’s what you should limit or avoid altogether while pregnant:

• High-mercury seafood
• Undercooked meat
• Packaged deli meats
• Raw shellfish
• Unpasteurized dairy
• Soft cheese
• Unpasteurized juice
• Raw sprouts
• Pre-packaged salads/leafy greens
• Pre-cut raw fruit and vegetables

Skipping these foods during your pregnancy will help you steer clear of any nasty bugs and protect you and your baby. As long as you’re mindful of what to avoid, “you can enjoy most foods with basic food safety practices,” says Kipping.

So what exactly should you eat while pregnant? Here are some ideas for well-rounded (yet tasty and satisfying) pregnancy meals.

Breakfast Ideas for Pregnancy

Breakfast can be an easy meal to skip, but it’s so important to start your day with a healthy meal. It doesn’t have to be big or extravagant either. Build your breakfast around a protein, healthy fats and carbohydrates. Kipping says eggs are one of the best foods to incorporate into your first meal of the day, “specifically egg yolks [since they’re] one of the most concentrated sources of choline [which] is crucial and just as important as folate for baby’s brain development.”

According to The Cleveland Clinic, choline is an essential nutrient for pregnancy that helps your liver and brain function properly, and pregnant people need about 450 mg per day (one egg has about a quarter of that). Just be sure to cook your egg well (aka no runny yolks) and add in some healthy fat and carbs, like a slice of buttered toast.

Here are a few more breakfast ideas:

• Yogurt with granola and strawberries
• Oatmeal with raspberries or banana and nut butter
• Scrambled eggs and toast with nut butter
• Smoothies (a great way to pack in a ton of nutrients!)

Lunch Ideas for Pregnancy

Thanks to your busy schedule, lunch is an easy meal to skip. But we’ve gathered a few ideas that are both nutritious and easy to prep. When planning your lunches, again you’ll want to start with a protein. “Protein is the most filling nutrient and the building block of your [baby’s development], so it should always be prioritized,” Kipping says. Then balance your protein with healthy fats and fresh, whole foods and you’ve got a nutritious meal!

Here are a few well-rounded lunch ideas:

• Kale salad with grilled chicken and sweet potatoes
• Whole grain tuna and cheddar wrap
• Burrito bowl with chicken or ground beef, beans, brown rice and a few of your favorite veggies
• Chicken salad sandwich

Dinner Ideas for Pregnancy

Dinners basically follow the same guidelines as lunch, however, you’ll want to make sure you get enough protein in to keep you satisfied overnight. Simple slow-cooker dishes, hearty salads, pasta, sautées and stir-fries allow you to pack a lot of nutrients into one meal. We also love these dinner ideas Kipping shared:

• Loaded sweet potato nachos
• Salmon and asparagus
• Blackened salmon tacos
• Slow cooker pumpkin chili
• Lemon rosemary tilapia
• Avocado and black bean quesadillas
• Hearty soups

Healthy Snack Ideas for Pregnancy

Snacking can be essential when pregnant, especially if you experience morning sickness. Eating every 1.5 to 2 hours can help lessen nausea and ease your symptoms. These healthy snacks are great to have on hand and give you a little boost of energy between meals.

• Edamame
• Cheddar cheese
• Trail mix with pumpkin seeds
• Berries
• Nuts
• Hard-boiled eggs
• Veggies with dressing or hummus
• Apple or banana with nut butter
• Cottage cheese
• Greek yogurt
• Toast with peanut or almond butter
• Smoothie

If You Have a Sweet Tooth

While you want to make sure you’re not consuming too much sugar, “dessert can always fit into a well-rounded diet,” says Kipping. Yay!

Some healthy treat ideas include:

• Dark chocolate
• Chocolate-covered fruit
• Berries and whipped cream
• Oatmeal raisin cookies
• Sherbet
• Italian lemon ice
• Rhubarb crumble
• Slice of banana bread

Tips for Eating While You’re Pregnant

Deciding what to eat when you’re expecting doesn’t have to be complicated. The most important thing is to make sure you’re eating a variety of foods (with enough calories) and taking your prenatal vitamins. Here are a few more tips to make life easier:

• Don’t be afraid to take some shortcuts: Canned food such as beans and fish, as well as frozen fruit and veggies, are packed with nutrients.
• Meal prep: You may plan on stocking your freezer for postpartum,, but it’s also helpful to prep food you can take out and warm up when you have no energy to decide what to eat, let alone cook.
• Go easy on yourself: You’re literally growing another human (or two or more!). Listen to your body, eat small snacks and stay hydrated–you’re doing great.

Commonly Asked Questions about Eating While Pregnant

What should I eat daily while pregnant?

In general, the same guidelines listed for a well-balanced meal apply to what you should eat on a daily basis. This includes:

• Protein
• Carbs
• Fruit and vegetables
• Calcium

Is it okay to skip meals while pregnant?

Eating can be the last thing you feel like doing, especially if you’re experiencing morning sickness or food aversion. But you’ll want to be sure to eat something every few hours (even if it’s just buttered toast or a piece of fruit). Your body is working overtime to sustain both you and your baby, so you want to make sure you’re giving it the proper fuel.

Is three meals a day enough when pregnant?

Three meals a day that contain all of the essential components (protein, healthy fats, carbs) plus a couple of snacks throughout the day can keep you and your baby healthy and happy. If planning three meals feels like too big of a task, you can also frame your day around six small meals. These mini meals can be as simple as oatmeal with a banana, cottage cheese and raspberries, hummus and carrots, or cheddar cheese and crackers.

EXPERT SOURCES

Ryann Kipping, MPH, RDN, Pregnancy Dietitian and founder of The Prenatal Nutritionist

American College of Obstetricians and Gynecologists: Nutrition During Pregnancy