What to eat (and avoid) during pregnancy
Eating well during pregnancy doesn't mean "eating for two". It means eating better. Here's a clear guide to the key nutrients, the foods to avoid, and how to cope with nausea and low energy.
Key nutrients
- Folic acid: essential before and in early pregnancy for the baby's development. Usually prescribed as a supplement.
- Iron: prevents anemia; found in meats, legumes and leafy greens.
- Calcium and vitamin D: for both mom's and baby's bones.
- Omega-3 (DHA): important for brain development; found in safe fish.
- Iodine and quality protein at every meal.
Foods to avoid
- Raw or undercooked meat and fish, and uncooked deli meats.
- Unpasteurized dairy and cheeses.
- High-mercury fish (some large, predatory species).
- Alcohol (safest to avoid entirely).
- Excess caffeine and ultra-processed foods.
Managing nausea and energy
Nausea is common, especially early on. It often helps to eat small and frequent meals, choose bland foods, stay hydrated and avoid an empty stomach. For energy, prioritize meals with protein and whole-grain carbs, and take care of your rest.
Weight and movement
Healthy weight gain in pregnancy depends on your starting point and should be tracked with your medical team. Eating well and staying active (as advised) supports a more comfortable pregnancy and your recovery afterward.
Enjoy your pregnancy calm and well-nourished, with medical support.
💬 Book on WhatsAppFrequently asked questions
Do you really have to "eat for two"?
No. Energy needs increase moderately, mostly in the second and third trimesters. What matters most is food quality, not eating double.
Can I drink coffee during pregnancy?
It's generally recommended to limit caffeine. Check with your doctor about the right amount for your case.
Do I need supplements?
Supplements like folic acid and, in many cases, iron are usually recommended in pregnancy. The exact regimen should be set by your medical team based on your labs.
This article is informational and does not replace a medical consultation. For a plan based on your stage, book a pregnancy & babies consultation.
