Pregnancy Guide

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Pregnancy nutrition guide

Eating well during pregnancy can help support both you and your growing baby. Explore simple, trimester-specific guidance to understand how your nutrition needs change throughout pregnancy, which nutrients matter most, and which foods to prioritize or limit along the way.

Folate/Folic Acid

Folate supports your baby's brain and spinal cord development in these earliest weeks and helps lower the risk of neural tube defects. Found in spinach, fortified cereals and beans, or in your prenatal vitamin — aim for 600 mcg daily.

Iron + Vitamin C

Iron helps carry oxygen to you and your baby, and pairing it with vitamin C-rich foods like citrus or bell peppers helps your body absorb it better. Aim for 27mg of iron daily.

Calcium & Vitamin D

These nutrients work together to build your baby's bones and teeth while protecting your own bone density. Dairy, fortified plant milks and leafy greens are easy ways to meet your calcium needs (1,000–1,300mg daily).

Small, Steady Meals

Nausea and food aversions are common right now, so the goal isn't a perfect diet — it's consistent, tolerable nourishment. Eating small amounts often, staying hydrated and taking your prenatal with food can help.

You Are Here: The First Trimester

During weeks 1–13, your body is making big changes to support your growing baby. Hormones rise, blood volume increases, and your body begins building the placenta, while your baby’s major organs begin to form and growth accelerates. You may experience fatigue, nausea, breast tenderness, food aversions, or changes in mood—and toward the end of the trimester, some of these early symptoms may begin to ease.

Information provided in collaboration with Baylor Scott & White Health. For more first trimester guidance, visit this article by Kristen Richeson Carmichael, MD, FACOG: From Bump to Beyond: A guide to the first trimester

Increased Calorie & Protein Needs

Your appetite often returns in full force now, but "eating for two" just means about 300–350 extra calories daily, not double portions. Lean proteins like chicken, eggs, beans and tofu support your baby's rapid growth. - Kristen Richeson Carmichael, MD, FACOG

Balanced Snacking

Pairing a complex carb with a lean protein or healthy fat every 2–3 hours can help manage blood sugar and ease nausea, heartburn or bloating. Think apple with peanut butter, or hummus with veggies.

Blood Sugar Awareness

This trimester includes gestational diabetes screening (usually weeks 24–28). Maintaining balanced meals and limiting added sugars now can help support a healthy screening result. - Kristen Richeson Carmichael, MD, FACOG

Fiber & Hydration

Rising progesterone slows digestion, so fiber-rich foods (berries, whole grains, lentils) paired with plenty of water can help ease constipation and bloating.

You Are Here: The Second Trimester

During weeks 14–27, your baby grows quickly and begins moving, kicking, stretching, and even hearing sounds outside the womb. Your belly may become more noticeable as your uterus expands, while early symptoms like nausea and fatigue may begin to ease and your energy and appetite may increase. This is also when you may feel your baby move for the first time—a milestone that often makes pregnancy feel much more real.

This information is provided in collaboration with Baylor Scott & White Health. For more second trimester guidance visit this article by Kristen Richeson Carmichael, MD, FACOG: From Bump to Beyond: A guide to the second trimester

Fiber for Digestive Comfort

Constipation and hemorrhoids are common as your baby takes up more space. Aim for 25–36g of fiber daily from foods like oats, beans and leafy greens, paired with 2.5–3L of water.

Protein for the Final Stretch

Your baby is building fat stores and finishing brain and lung development, so steady protein intake continues to matter. Lean meats, eggs, dairy and legumes are great choices.

Smaller, Frequent Meals

As your baby takes up more room, digestion slows and heartburn or nausea can return. Eating smaller meals, staying upright after eating and keeping evening meals light can help. - Kristen Richeson Carmichael, MD, FACOG

Staying Hydrated

Fluid needs stay high to support swelling management and digestion. Water, herbal teas (check with your provider) and water-rich foods all count. - Kristen Richeson Carmichael, MD, FACOG

You Are Here: The Third Trimester

During weeks 28–40, your baby is growing quickly—gaining weight, developing their lungs and brain, building fat stores, and gradually moving into position for birth. Your body is preparing, too, as your belly grows and your joints and ligaments loosen. You may notice stronger baby movements, more pressure on your back and pelvis, swelling, changes in sleep, and increased fatigue as you get closer to delivery.

This information is provided in collaboration with Baylor Scott & White Health. For more third trimester guidance visit this article by Kristen Richeson Carmichael, MD, FACOG: From Bump to Beyond: A guide to the third trimester

Track your nutrition needs by trimester

Foods to prioritize for a healthy pregnancy

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Lean Proteins

Chicken, turkey, eggs, beans, and lentils provide protein that helps support your baby’s growth and development.

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Iron-rich Foods

Spinach, red meat (in moderation), and tofu provide iron, which helps your body make the extra blood needed during pregnancy.

Whole grains

Oats, quinoa, brown rice, and whole-wheat bread provide energy, fiber, and important nutrients for pregnancy.

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Fiber-rich foods

Pears, berries, lentils, and chia seeds support healthy digestion and can help prevent constipation during pregnancy.

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Calcium-rich foods

Dairy products, broccoli, almonds, and fortified plant milks provide calcium to support your baby’s developing bones and teeth.

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Folate-rich foods

Leafy greens and citrus provide folate, an important nutrient that supports your baby’s early brain and spinal development.

Healthy fats

Avocado, nuts, olive oil, and salmon provide healthy fats that support your baby’s brain and nervous system development.

Foods to Avoid

Some foods and drinks can carry added risks during pregnancy. Learn which ones to avoid or limit to help keep you and your baby safe.

Deli meats and hot dogs

These foods can carry Listeria, a harmful bacteria that can cause serious illness and pregnancy complications.

Alcohol

No amount of alcohol is known to be safe during pregnancy, and drinking can harm your baby’s development.

Excessive caffeine

Too much caffeine may increase pregnancy risks, so experts recommend keeping it under 200 mg per day.

Highly processed and sugary foods

Fast food, soda, and candy can be high in added sugar, sodium, and unhealthy fats while providing fewer of the nutrients you and your baby need.

High-mercury fish

Fish like shark and swordfish can contain high levels of mercury, which can harm your baby’s developing brain and nervous system.

More pregnancy nutrition tips

Importance of Protein: Protein plays an essential role in building and repairing tissues, supporting immune function, maintaining muscle mass, and promoting healing. During pregnancy, protein needs increase to support the growth and development of the baby.

Lean Protein Choices: Choosing lean protein sources such as chicken, turkey, fish, tofu,
beans, and lean cuts of beef or pork can provide important nutrients while limiting excess
saturated fat. Including a variety of protein sources can help meet nutrition needs and add
variety to meals.

Plant-Based Proteins: Plant-based proteins such as beans, lentils, peas, tofu, nuts, and
seeds can be nutritious alternatives to animal proteins. Individuals following vegetarian or
vegan eating patterns may benefit from monitoring nutrients such as vitamin B12 with their
healthcare provider.

Spreading Protein Throughout the Day: Distributing protein intake across meals and
snacks may help support energy levels, muscle maintenance, and fullness throughout the
day. Including a source of protein at each meal is an easy way to help meet daily needs.
Key Nutrients During Pregnancy: Nutrients such as protein, folate, iron, calcium, iodine, and choline play important roles in supporting a healthy pregnancy and fetal development. A variety of nutrient-dense foods can help meet these increased nutritional needs.

Omega-3 Fatty Acids: Fish provides omega-3 fats that support heart health and fetal brain development. Choosing lower-mercury fish can help maximize benefits while minimizing risks during pregnancy.
How Carbohydrates Affect Blood Sugar: Carbohydrates break down into glucose, the
body's primary source of energy. Insulin helps move glucose from the bloodstream into
cells to be used for energy.

Understanding Carbohydrates: Carbohydrates include starches, sugars, and fiber. Fiber
supports digestive health and does not significantly raise blood sugar levels like other
forms of carbohydrate.

Balanced Meals for Blood Sugar Control: Pairing carbohydrates with protein and healthy
fats can help support more stable blood sugar levels. For gestational diabetes, a helpful
meal pattern includes half the plate as non-starchy vegetables, one-quarter protein, and
one-quarter carbohydrates.

Carbohydrate Counting: Reading nutrition labels and using carbohydrate exchange lists
can help manage blood sugar and meal planning. Paying attention to serving sizes is
essential for accurate carbohydrate tracking.

Meal Timing: Eating every 3 to 4 hours and spreading carbohydrates consistently
throughout the day may help maintain more stable blood sugar levels and energy.
Balanced Eating: Focus on whole fruits, vegetables, whole grains, lean proteins, and
healthy fats most of the time while allowing flexibility for less nutritious foods in
moderation. Long-term consistency is more important than perfection.

Nutrient-Dense Foods: Nutrient-dense foods provide vitamins, minerals, protein, fiber,
and healthy fats that support overall health. Choosing a variety of nutrient-rich foods can
help meet nutritional needs throughout different life stages.

Non-Starchy Vegetables: Non-starchy vegetables provide fiber, vitamins, minerals, and
volume with relatively few calories or carbohydrates. Filling half your plate with vegetables
can help support overall health and fullness.
Healthy Fats: Unsaturated fats found in foods such as olive oil, nuts, seeds, avocados, and
fish can support heart health and help with the absorption of certain vitamins. Replacing
saturated fats with healthier fat sources may improve cholesterol levels.

Heart-Healthy Cooking Methods: Baking, broiling, grilling, steaming, and roasting are
generally healthier cooking methods than frying. Limiting fried foods may help reduce
intake of saturated and trans fats.

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Get more support with your pregnancy

Baylor Scott & White’s Pregnancy Care program gives you personalized support for every stage of pregnancy. Connect with a care advocate, get trimester-by-trimester guidance, prepare for upcoming appointments, and find trusted answers to common pregnancy questions.

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