Pregnancy Nutrition Guide: What to Eat for a Healthy Pregnancy

Growing a tiny human is no small task, and your nutrition plays a huge role in how you feel and how your baby develops. But let’s be real—pregnancy nutrition can feel overwhelming with all the advice out there. The good news? You don’t need to be perfect; you just need to focus on the foods that truly matter for a healthy pregnancy.

This pregnancy nutrition guide is for educational purposes only and is intended for healthy individuals. It is not a substitute for personalized medical advice. Always consult with a healthcare provider or registered dietitian for guidance specific to your needs. We are proud to say this post is not sponsored. We only recommend products we know and trust. This post may contain affiliate links and buying through these links may provide An Apple a Day Nutrition Therapy a small commission at no extra cost to you.

Why Nutrition Matters During Pregnancy

Eating well during pregnancy isn’t just about “eating for two.” Your body is working overtime to create a whole new person, which means your nutritional needs skyrocket during pregnancy. Some nutrients are especially important because they help with fetal brain development, prevent birth defects, and keep you feeling your best.

Instead of stressing over every bite, let’s break down the essentials of a balanced pregnancy diet and share some surprising tips you might not know!

Essential Nutrients for Pregnancy

To support a healthy pregnancy diet, focus on these key nutrients:

1. Folic Acid is a Must, But You Might Need More

You’ve probably heard that folic acid helps prevent neural tube defects. But did you know that methylated folate (5-MTHF) is actually better absorbed by many women? Some people have a genetic variation (MTHFR mutation) that makes it hard to use regular folic acid properly.

Foods high in folate: Lentils, leafy greens, avocado, citrus fruits, and eggs.

👉 What to do? Look for prenatal vitamins with methylated folate (like Ritual Essential) instead of folic acid for better absorption. Check out our post Best Prenatal Vitamins: Why Most Fall Short & Top Picks for 2025 for more information and to find the right prenatal vitamin for you!

2. Protein is Your Best Friend for Energy & Baby’s Growth

Your protein needs increase by 50% during pregnancy! Protein isn’t just about muscle—it helps build your baby’s cells, supports placenta growth, and even reduces swelling (goodbye, puffy feet!).

👉 What to do? Aim for 75-100g of protein per day by adding eggs, Greek yogurt, lean meats, beans, nuts, and seeds to meals.

🔍 Pro Tip: Collagen protein can be a great way to support skin elasticity (helping with stretch marks!) and joint health as your body changes. Our favorite protein powder is Needed. Expertly-Formulated & Tested Prenatal Hydrolyzed Collagen Protein Powder for Pregnancy, Breastfeeding, & Postpartum 

3. Not All Carbs Are Created Equal (and Yes, You Need Them!)

Carbs are not the enemy! In fact, they provide the energy your baby needs for brain development. The trick? Choose slow-digesting, fiber-rich carbs to keep blood sugar steady and avoid energy crashes.

👉 What to do? Swap white bread for sprouted grain or sourdough bread, eat fiber-rich fruits (like berries and apples), and add quinoa or sweet potatoes instead of white rice.

🔍 Surprising Tip: Pairing carbs with healthy fats (like nut butter, avocado, or cheese) slows sugar absorption, helping with blood sugar control!

4. Hydration is More Than Just Water

Did you know dehydration is linked to preterm labor and excess swelling? Staying hydrated is critical but chugging plain water all day isn’t the only way to do it.

👉 What to do? Drink electrolyte-rich fluids like coconut water, herbal teas, or lemon water. Plus, eat water-rich foods like cucumbers, oranges, and watermelon! Our favorite clean electrolyte supplement is Needed Hydration Support With Electrolytes for Pregnancy & During Lactation

🔍 Fun Fact: Eating chia seeds in your smoothie or yogurt helps with hydration—they absorb water and release it slowly, keeping you hydrated for hours!

5. Choline is the Nutrient No One Talks About (But You Need!)

Folate gets all the pregnancy nutrition hype, but choline is just as important! It helps with baby’s brain development, reduces neural tube defects, and even supports memory and learning later in life.

👉 What to do? Eat more eggs (especially the yolks!), salmon, lean meats, and peanuts.

🔍 Did You Know? Most prenatal vitamins don’t have enough choline, so food sources are key! Check out our post on Best Prenatal Vitamins: Why Most Fall Short & Top Picks for 2025 for more on why most prenatals lack some nutrients.

6. The Right Fats Help Your Baby’s Brain Grow

Your baby’s brain is 60% fat, so eating healthy fats helps with brain development, nerve function, and even mood stabilization for you.

👉 What to do? Add more omega-3-rich foods like salmon, walnuts, flaxseeds, and chia seeds.

🔍 Surprising Fact: DHA (a type of omega-3) lowers the risk of preterm birth! If you don’t eat fish, consider a high-quality DHA supplement. Our favorite? Nordic Naturals Ultimate Omega, Lemon Flavor

7. Iron & Magnesium Can Make or Break Your Energy Levels

Feeling exhausted? Short of breath? Leg cramps at night? You might be low on iron or magnesium.

👉 What to do? Eat iron-rich foods like grass-fed beef, spinach, lentils, and pumpkin seeds. Pair with vitamin C (like oranges or bell peppers) for better absorption.

Magnesium helps with relaxation, sleep, and cramp relief—find it in almonds, dark chocolate, avocados, and bananas. Our favorite magnesium supplement is Moon Juice – Magnesi-Om, Berry

🔍 Pro Tip: Cooking in a cast-iron skillet boosts iron levels in your food naturally!

8. Gut Health Affects More Than Just Digestion

Your gut health during pregnancy affects your baby’s immune system and digestion after birth. Plus, a healthy gut can help prevent constipation (a common pregnancy struggle!).

👉 What to do? Eat fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso to keep your gut bacteria balanced. Also be sure to include plenty of fiber in your diet (whole grains, fruits, and vegetables) as it helps with digestion and prevents constipation!

🔍 Did You Know? Probiotics during pregnancy may reduce the risk of postpartum depression by supporting gut-brain connection! Our favorite probiotic supplement is Mothers Promise Prenatal Probiotics for Women

9. What About Cravings?

Cravings are normal, but did you know they can sometimes signal a nutrient deficiency?

• Chocolate cravings? You might need more magnesium.
• Ice cravings? Could be a sign of iron deficiency.
• Salty cravings? Your body may need more electrolytes.

👉 What to do? Honor your cravings in a balanced way—choose dark chocolate over processed sweets, add sea salt to meals, and focus on whole, nutrient-rich foods.

Foods to Avoid During Pregnancy

Some foods pose risks during pregnancy and should be limited or avoided:

• Raw or Undercooked Meat & Seafood: Can contain harmful bacteria.
• Unpasteurized Dairy & Juices: Increases risk of foodborne illness.
• High-Mercury Fish: Limit swordfish, king mackerel, and shark.
• Excess Caffeine: Keep intake below 200mg per day (about one 12oz coffee).
• Alcohol: Best to avoid entirely to prevent complications.

For more details on safe pregnancy eating habits, visit the CDC Pregnancy Nutrition Guide.

Choosing the Right Prenatal Vitamin

A good prenatal vitamin fills in any nutritional gaps. For the BEST prenatal’s on the market and more information on how to choose the right one visit Why Do Prenatal Vitamins Fall Short on Key Nutrients and Which Ones Are the Best on the Market Today?

In general look for one that contains:

• 400–800 mcg folic acid
• 27 mg iron
• 200–300 mg DHA
• 450 mg choline
• Calcium and Vitamin D

Taking a prenatal supplement along with a well-balanced diet helps ensure you get everything you and your baby need.

The Bottom Line: Keep It Simple & Nourish Your Body

You don’t need a perfect diet to have a healthy pregnancy. Instead, focus on whole, nutrient-dense foods, stay hydrated, and listen to your body.

If you want an easy-to-follow pregnancy meal plan with RD-approved guidance, check out Nourished Beginnings! It includes:

✅ Simple, balanced meal ideas
✅ The best prenatal vitamin recommendations
✅ The best nutrients for pregnancy, postpartum recovery, and breastfeeding

✅ Healthy weight gain guidelines during pregnancy

✅ Food safety tips for moms-to-be
✅ Bonus Prenatal & Postnatal Mediterranean Recipe Pack for delicious, nutrient-rich meals!

👉 Grab your copy of Nourished Beginnings here

For more pregnancy nutrition tips and recipes, be sure to check out our other articles and follow along for more!