Pregnancy nutrition: a quick guide

Eat more of these:

• Fruits & vegetables: Aim for a variety—fresh, frozen, or canned (low-sodium).
• Whole grains: Brown rice, oats, whole wheat bread.
• Lean proteins: Eggs, beans, lentils, tofu, chicken, and fish low in mercury (like salmon or tilapia).
• Dairy: Milk, yogurt, cheese (or fortified plant-based alternatives).
• Dietary fats: Avocados, nuts, seeds, olive or canola oil.

Key Nutrients:

• Folic acid: Prevents birth defects. Take a daily prenatal vitamin with 400–800 mcg.
• Iron: Supports baby’s growth. Eat beans, leafy greens, and lean meats.
• Calcium: Builds baby’s bones. Get from dairy or fortified foods.
• Iodine: Supports brain development. Use iodized salt and eat eggs or dairy.
• Omega-3s: Help baby’s brain. Eat seafood 2x/week (salmon, tuna, anchovies, shrimp)

Limit or avoid:

• Caffeine: No more than 1 cup of coffee or tea per day. Avoid energy drinks and caffeine pills.
• Alcohol: Avoid completely during pregnancy.

Stay hydrated:

• Drink plenty of water—aim for 8–10 cups a day.
• Sipping water regularly can also help with nausea, heart burn, and constipation during pregnancy.

Most importantly, listen to your body! Smaller and more frequent meals or snacks can be helpful towards the end of pregnancy as baby starts to take up more space.

After labor & delivery:
Any nutritional changes you make during pregnancy can be continued into the post-partum "4th trimester", until your baby is about 4 months old. If you're breastfeeding, nursing, or pumping, continue your nutrition changes until baby weans.

nutrient-rich snack ideas for pregnancy and post-partum

High in folic acid

• Black-eyed pea salad with tomato, onion, and lime
• Boiled or steamed edamame (lightly salted or seasoned with chili powder)
• Peanut butter on whole grain toast or apple slices
• Fortified cornflakes or oatmeal with banana or raisins
• Avocado on whole grain toast (aguacate con pan integral)

High in calcium

• Yogurt (plain or with fruit like mango or pineapple)
• Queso fresco with whole grain crackers or sliced cucumber
• Calcium-fortified plant-based milk (like soy or almond)
• Canned salmon with bones (mashed into a spread with lime and herbs)
• Collard greens and kale

High in iron

• Boiled eggs with a sprinkle of paprika or hot sauce
• Lentil patties or fritters (baked or fried)
• Iron-fortified cream of wheat or oatmeal
• Dried fruit like raisins or prunes - especially helpful for constipation relief
• Black bean dip with sliced bell peppers or baked tortilla chips

High in protein

• Tuna salad with lime and cilantro on whole grain toast
• Roasted chickpeas with chili-lime seasoning
• Hummus with carrots or jicama sticks or crackers
• Toasted corn (elote-style) with cheese and lime