What are the recommended dietary guidelines during pregnancy?

October 8, 2025 •

5 min read

According to the American College of Obstetricians and Gynecologists (ACOG), pregnant individuals require approximately 300 extra calories per day during the second and third trimesters to support a healthy pregnancy. Adhering to balanced nutrition is critical, and knowing what are the recommended dietary guidelines during pregnancy is essential for the health of both mother and baby.

Quick Summary

A healthy prenatal diet emphasizes a variety of fruits, vegetables, lean proteins, and whole grains, with specific nutrients like folic acid, iron, calcium, and choline being especially crucial for fetal development. Certain foods must be avoided due to the risk of foodborne illness or contaminants, while proper hydration and safe food handling are also paramount for maternal and fetal well-being.

Key Points

Essential Nutrients: Focus on folic acid (600 mcg), iron (27 mg), calcium (1000-1300 mg), and choline (450 mg) for proper fetal development.
Food Safety is Paramount: Avoid high-mercury fish, raw/undercooked meats, unpasteurized products, and raw sprouts to prevent foodborne illnesses.
Stay Hydrated: Drink 8-12 cups of water daily to support increased blood volume, amniotic fluid, and prevent common complaints like constipation.
Limit Harmful Substances: Restrict caffeine intake to under 200 mg per day and avoid all alcohol during pregnancy.
Prioritize Whole Foods: Emphasize a balanced diet of fruits, vegetables, whole grains, and lean proteins, avoiding excessive processed foods and sugars.
Consider Trimester Changes: Energy and nutrient needs evolve during pregnancy, with increased caloric requirements in the second and third trimesters.
Consult a Professional: Always seek personalized advice from a healthcare provider or registered dietitian for a dietary plan tailored to your specific needs.

Foundation of a Healthy Pregnancy Diet

A healthy pregnancy diet is not about eating for two, but rather focusing on nutrient-dense foods to fuel the growth and development of your baby and maintain your own health. A balanced eating plan during pregnancy provides the increased energy and nutrients needed for the growing fetus, as well as for the growth of the uterus, blood, and other tissues. Your dietary needs will shift across the trimesters, but the fundamental food groups remain the same: fruits, vegetables, whole grains, lean proteins, and dairy. It is important to remember that nutritional needs are highly individual, and consulting with a healthcare provider can provide personalized recommendations.

Essential Nutrients and Key Food Sources

Folic Acid (Folate): This B vitamin is critical for preventing neural tube defects in the baby's brain and spine.

Sources: Fortified cereals, enriched bread and pasta, dark leafy greens, orange juice, beans, peanuts.
Recommendation: All women of childbearing age should consume 400 mcg of folic acid daily. During pregnancy, the recommendation increases to 600 mcg, and a daily prenatal vitamin can help meet this need.

Iron: Your body needs double the amount of iron during pregnancy to make the extra blood required to supply oxygen to the fetus.

Sources: Lean red meat, poultry, fish, iron-fortified cereals, beans, and leafy greens.
Recommendation: Pregnant women need 27 mg of iron per day. Pairing iron-rich foods with vitamin C sources (like citrus fruits or broccoli) can enhance absorption.

Calcium and Vitamin D: These are essential for building your baby's bones and teeth, and for maintaining healthy nerve, muscle, and blood vessel function.

Sources (Calcium): Milk, yogurt, cheese, fortified cereals, and dark leafy greens.
Sources (Vitamin D): Fortified milk, fatty fish like salmon, egg yolks, and sunlight.
Recommendation: Calcium needs are 1,000 mg for women aged 19-50 and 1,300 mg for those 14-18, while Vitamin D needs are 600 IU daily.

Choline: Important for the development of your baby's brain and spinal cord.

Sources: Eggs, milk, beef, and soy products.
Recommendation: Aim for 450 mg of choline per day.

Omega-3 Fatty Acids: These fats are important for your baby's brain and eye development.

Sources: Low-mercury fatty fish like salmon, fortified eggs, and flaxseed.
Recommendation: Health professionals recommend consuming at least eight and up to 12 ounces of a variety of low-mercury seafood per week.

Foods and Substances to Avoid During Pregnancy

To protect against foodborne illnesses and other health risks, certain foods and substances should be avoided or limited during pregnancy.

High-Mercury Fish: Avoid shark, swordfish, king mackerel, marlin, and tilefish. Limit white (albacore) tuna to 6 ounces per week, but enjoy low-mercury options like salmon, cod, and canned light tuna.
Undercooked Meats and Eggs: Ensure all meat, poultry, seafood, and eggs are cooked thoroughly to kill harmful bacteria like Listeria and Salmonella. Avoid foods containing raw eggs, such as homemade mayonnaise, Caesar dressings, or unbaked cookie dough.
Unpasteurized Products: Steer clear of unpasteurized milk, juices, and soft cheeses (like brie, feta, and queso fresco) unless labeled as made with pasteurized milk, due to the risk of listeriosis.
Deli and Processed Meats: Unless heated to steaming hot, avoid refrigerated pâté, meat spreads, hot dogs, and luncheon meats.
Raw Sprouts: Raw alfalfa, clover, or radish sprouts can harbor bacteria and should be avoided.
Excessive Caffeine: Limit caffeine intake to less than 200 mg per day (about 1-2 cups of coffee), as high levels have been linked to potential complications.
Alcohol: No amount of alcohol is safe during pregnancy. It can increase the risk of miscarriage, stillbirth, and fetal alcohol syndrome.

Comparison of Safe vs. Unsafe Foods During Pregnancy

This table summarizes the comparison between foods that are generally safe and those that should be avoided or approached with caution during pregnancy.


Food Type	Generally Safe (Cooked/Pasteurized)	Avoid (Raw/Unpasteurized)
Meat & Poultry	Fully cooked chicken, turkey, beef, and pork.	Raw or undercooked meats, including deli meats and cured meats like salami (unless cooked).
Fish	Low-mercury fish like salmon, trout, sardines (up to 12 oz/week). Cooked shellfish.	High-mercury fish like shark and swordfish. Raw fish (sushi) and raw shellfish.
Eggs	Thoroughly cooked eggs (hard-boiled, scrambled until firm).	Raw or runny eggs and foods containing them (e.g., homemade mayo).
Dairy	Pasteurized milk, hard cheeses (cheddar, parmesan), and pasteurized soft cheeses (cottage, cream cheese).	Unpasteurized milk and soft, mold-ripened cheeses (brie, camembert, blue cheese).
Fruits & Vegetables	All fruits and vegetables, thoroughly washed.	Unwashed fruits and vegetables. Raw sprouts (alfalfa, clover).
Beverages	Water, pasteurized juices, and moderate caffeine (under 200 mg/day).	Alcohol, excessive caffeine, and unpasteurized juices.

Sample Meal Plan for Pregnancy

It is important to maintain a balanced diet across all trimesters, but caloric and nutrient needs increase as pregnancy progresses. This sample plan offers a guide for a balanced approach.

First Trimester (Weeks 1-12)

Breakfast: Oatmeal with almonds, banana, and honey.
Snack: Greek yogurt with berries.
Lunch: Spinach and lentil soup over brown rice.
Snack: Whole-grain toast with peanut butter.
Dinner: Grilled tofu or paneer with vegetable stir-fry.

Second Trimester (Weeks 13-26)

Breakfast: Scrambled eggs on whole-wheat toast with a glass of milk.
Snack: Banana smoothie with flaxseeds.
Lunch: Grilled salmon with quinoa and steamed broccoli.
Snack: Whole-wheat crackers with cheese or peanut butter.
Dinner: Dal, whole-wheat roti, and a fresh cucumber-tomato salad.

Third Trimester (Weeks 27-40)

Breakfast: Oatmeal with chia seeds, almonds, and sliced banana.
Snack: Yogurt with nuts and honey.
Lunch: Stir-fried paneer, veggie soup, and whole-wheat roti.
Snack: Hummus with carrot and cucumber sticks.
Dinner: Roast chicken or grilled fish with mashed sweet potatoes and stir-fried vegetables.

Managing Common Pregnancy Complaints Through Diet

Nutrition can play a significant role in alleviating some of the common discomforts experienced during pregnancy:

Morning Sickness: Eat small, frequent meals throughout the day. Avoid spicy, fried, or greasy foods. Try ginger tea, lemon water, and dry toast.
Constipation: Increase your intake of high-fiber foods such as whole grains, fruits, vegetables, and legumes. Ensure adequate hydration by drinking plenty of water.
Heartburn: Eat smaller, more frequent meals and avoid lying down immediately after eating. Limit caffeinated drinks and spicy, fatty foods.
Cravings: Satisfy cravings for sweet or salty foods with healthier alternatives like fruit, a small amount of dark chocolate, or nuts.

Conclusion: Prioritizing Nutrition for a Healthy Outcome

Adhering to the recommended dietary guidelines during pregnancy is a critical component of ensuring a healthy outcome for both mother and baby. By focusing on nutrient-dense foods, avoiding high-risk items, and incorporating a balanced meal plan, expectant parents can provide the optimal environment for fetal development. Staying hydrated, maintaining food safety, and consulting a healthcare provider for personalized advice are all key steps. A well-nourished pregnancy contributes to proper fetal organ and brain development, reduces the risk of complications, and helps manage maternal discomforts. The foundation for a healthy life starts with good nutrition, and pregnancy is the perfect time to build that foundation.

One helpful resource for further information on this topic is the American College of Obstetricians and Gynecologists (ACOG).

Post-Publication Information

This article was published on October 4, 2025. It provides a comprehensive overview of dietary guidelines based on information from reputable health authorities. It is important to note that specific dietary needs can vary, and readers should consult a healthcare provider for advice tailored to their individual circumstances. This content is for informational purposes only and is not a substitute for professional medical advice.

Frequently Asked Questions

You do not need to 'eat for two'. Calorie needs typically don't increase during the first trimester. In the second trimester, you need about 300-340 extra calories daily, and in the third trimester, about 450 extra calories per day, from nutrient-dense sources.

Yes, but in moderation. Most experts recommend limiting caffeine intake to less than 200 mg per day, which is equivalent to one or two small cups of coffee.

You can safely eat low-mercury fish like salmon, cod, canned light tuna, and sardines. It's recommended to have at least eight and up to 12 ounces per week. Avoid high-mercury fish such as shark, swordfish, and king mackerel.

Soft cheeses are safe to eat only if they are clearly labeled as being made from pasteurized milk. Avoid soft, mold-ripened, or blue-veined cheeses unless you are certain they are pasteurized, due to the risk of listeria.

Folic acid is vital for preventing neural tube defects, which are serious birth defects of the baby's brain and spine. It is most crucial in the first few weeks of pregnancy, often before you know you are pregnant, which is why supplementation is recommended for all women of childbearing age.

To help manage morning sickness, try eating small, frequent meals to avoid an empty stomach. Bland foods, crackers, ginger tea, and lemon water can often be soothing. Avoiding greasy, fried, and overly spicy foods may also help.

To improve iron absorption from plant-based sources like beans and leafy greens, pair them with foods high in vitamin C, such as citrus fruits, tomatoes, or bell peppers. Avoid drinking coffee or tea with your iron-rich meals, as tannins can inhibit absorption.