Are you looking for a list of what foods you should and shouldn’t eat in your pregnancy diet? Here is the ultimate dos and don’ts of food during pregnancy.
This site contains affiliate links, view the disclosure for more information.
Being pregnant is both super exciting and super stressful. If you’re like me, you want to do everything right so your baby is as healthy as possible when born. While some things are out of our control, what we consume IS in our control.
The foods you eat affect both you and your baby so you want to make sure you understand what to avoid and what to prioritize. One of the most important ways to have a healthy pregnancy is maintaining a balanced and nutrient filled diet. I personally have always loved the 80/20 rule because pregnancy cravings are real and you should have that piece of cake at a birthday party!
With so many dos and don’ts surrounding pregnancy nutrition, it can be overwhelming to know what to eat and what to stay away from. This ultimate guide provides a complete list of foods to include in your pregnancy diet and those to avoid, so you can ensure a safe and healthy pregnancy.
This post is all about pregnancy diet.
Foods to Eat During Pregnancy
A balanced pregnancy diet is rich in vitamins, minerals, proteins, healthy fats, and fiber. Here are some essential foods to eat to support both your health and your baby’s development:
1. Fruits and Vegetables
Have you ever heard the expression “eating the rainbow”? Well that is exactly what you want to be doing during every trimester of pregnancy. Make your plate full of colors to ensure you’re getting a wide range of nutrients. Fruits and vegetables are packed with essential vitamins, minerals, and fiber, which help with digestion and overall health during your pregnancy.
Leafy greens are rich in folate, which is crucial for fetal brain development.
- spinach
- kale
- broccoli
Berries are packed with antioxidants and vitamin C.
- strawberries
- blueberries
- raspberries
Citrus fruits provide vitamin C, which supports a strong immune system.
- oranges
- grapefruit
2. Protein-Rich Foods
Protein is vital for the growth of your baby’s tissues, including the brain. Include high-quality protein sources in your diet not only for your baby but for yourself. I know eating foods like salmon, black bean tacos, and chicken sandwiches (Hello, Chick-fil-a!) made me feel really good, full, and energized.
Lean meats provide essential amino acids.
- chicken
- turkey
- beef
Fish is a great source of omega-3 fatty acids (important for brain development). However, be mindful of fish with high mercury content, like shark or swordfish, so you can avoid eating these.
- salmon
- sardines
Legumes are rich in fiber, helping to prevent constipation aka hemorrhoids.
- beans
- lentils
- chickpeas
3. Whole Grains
Whole grains are an excellent source of energy and provide important nutrients such as fiber, iron, and B vitamins during your pregnancy. They help maintain steady blood sugar levels and support digestion.
- oats
- quinoa
- brown rice
- whole-wheat bread
- whole-grain cereals
4. Dairy Products
Dairy products are rich in calcium, which is essential for the development of your baby’s bones and teeth. If you are lactose intolerant, look for fortified plant-based milks, such as almond or soy milk. I found that some diary products didn’t sit well with me so try everything in moderation. Digestion loves to constantly be changing when pregnant.
- milk
- yogurt
- cheeses
5. Healthy Fats
Healthy fats are important for brain development and providing sustained energy throughout the day. I loved sprinkling walnuts onto my salads or adding some chia seeds into my smoothies.
- Avocados
- Nuts and seeds (almonds, walnuts, chia seeds, and flaxseeds)
Foods to Avoid During Pregnancy
It’s just as important to know what not to eat during pregnancy. There are certain foods that are more likely to carry bacteria or parasites that can cause serious infections, like listeria, salmonella, or toxoplasma. These can pose a higher risk to you and your baby. I know having some brie and crackers seems so insignificant, but when you’re up throughout the entire night with stomach pains…you’ll wish you’d skipped it.
1. Unpasteurized Dairy Products
Unpasteurized dairy products can contain harmful bacteria like listeria, which can lead to serious infections that may harm your baby. Always choose pasteurized dairy products to keep you and your baby healthy and safe.
- brie
- camembert
- blue cheese
- queso fresco
- unheated deli meats
2. High-Mercury Fish
Certain fish contain high levels of mercury, which can be harmful to your baby’s developing nervous system. While most don’t consume the below on a regular basis, it’s good to know that now is not the time to try these.
- shark
- swordfish
- king mackerel
- tilefish
3. Raw or Undercooked Meat and Eggs
Raw or undercooked meat and eggs can harbor harmful bacteria or parasites, such as salmonella or toxoplasmosis, which can lead to serious health issues. I’ve personally consumed a steak here in there in my pregnancies that resulted in terrible stomach aches and vomiting. Better to be safe than sorry!
- raw or undercooked eggs
- uncooked shrimp/seafood
- sushi
- rare steaks
- unheated deli meats
4. Caffeine
While you don’t need to fully give up caffeine, you should limit your intake to 200-300 mg of caffeine per day. I love my coffee and never completely gave that up because had toddlers to chase after as well! While moderate caffeine intake is considered safe during pregnancy, excessive caffeine can increase the risk of miscarriage or preterm labor. Talk to your doctor if you’re unsure about the amount you’re consuming.
Limit your intake of:
- coffee
- tea
- chocolate
- sodas
5. Deli Meats and Processed Foods
Deli meats and processed foods can contain high levels of sodium, preservatives, and artificial additives. They may also carry a risk of contamination with listeria so best to avoid these.
- deli salads
- deli sandwiches/subs
- fermented or dry sausages
- hot dogs
6. Unwashed Fruits and Vegetables
Unwashed fruits and vegetables can carry harmful bacteria or pesticides, which can pose risks during pregnancy. Always rinse produce and for extra protection, peel off the outer skin layer when possible.
- Unwashed fruits and vegetable
- raw sprouts
Bonus Section: What to Drink and Avoid:
Drinks To Consume In Pregnancy Diet:
- Water – supports amniotic fluid production and digestion
- Milk – loaded with calcium, vitamin D, and protein
- Fruit and Vegetable Juices – loaded with vitamins like vitamin C and folate. Drink in moderation due to natural sugars
- Coconut Water – has natural electrolytes
- Herbal Teas – but only certain ones: ginger tea (nausea relief), peppermint tea (digestion), rooibos tea (caffeine-free antioxidant)
Drinks To Avoid In Pregnancy Diet:
- Alcohol – no safe amount during pregnancy. Linked to fetal alcohol syndrome and developmental issues.
- High-Caffeine Beverages – such as coffee, black/green tea, energy drinks, soda
- Unpasteurized Juices or Milk – could contain harmful bacteria like listeria, E. coli, or salmonella
- Sugary Sodas & Artificially Sweetened Drinks – high in sugar and could increase your risk of gestational diabetes/unhealthy weight gain
- Energy Drinks – filled with caffeine, sugar, and herbal stimulants that are unhealthy for your pregnancy
In Conclusion:
I hope you found this to be the ultimate guide to understanding the dos and don’ts of foods to eat during for your pregnancy diet. While sometimes challenging not to splurge on delicious cupcakes and cookies, maintaining a healthy and balanced diet during pregnancy is so important for your health and your baby.
Remember – make your plate look like the rainbow! Consume a variety of nutrient-dense foods, including fruits, vegetables, lean proteins, whole grains, and dairy, will help support your pregnancy journey.
If unsure about anything, always consult your healthcare provider or a nutritionist for advice or alternatives. Enjoy your pregnancy, Mama!
This post was all about pregnancy diet.
