What Is Recommended to Eat During Pregnancy?

Javier Colomer 9 min. of reading For Pregnancy Leave a comment

Pregnancy is a stage of life in which nutrition plays a fundamental role. What you eat not only affects your own well-being, but also the development and growth of your baby. Maintaining a balanced diet helps meet the nutritional needs of both mother and baby, supports healthy weight gain, and may help reduce certain risks during pregnancy.

According to international health organizations, pregnancy increases the need for key nutrients such as folic acid, iron, calcium, iodine, protein, and vitamin D.

Although energy requirements vary from woman to woman, a gradual increase in calorie intake is generally recommended during the second and third trimesters. The most important thing is to prioritize food quality over quantity.

Forget the old myth of “eating for two.” In reality, it’s about “eating better for two”. It’s not a matter of quantity, but of nutritional density. Let’s break down what your body and your baby need to make this journey healthy and safe.

Nutrient	Role During Pregnancy	Main Sources
Folic Acid	Helps prevent neural tube defects	Spinach, legumes, avocado, citrus fruits, supplements
Iron	Supports red blood cell formation and helps prevent anemia	Lean meat, lentils, chickpeas, eggs
Calcium	Contributes to the baby’s bone development	Milk, yogurt, cheese, fortified plant-based drinks
Protein	Involved in the formation of maternal and fetal tissues	Meat, fish, eggs, legumes, tofu
Vitamin D	Promotes calcium absorption	Fatty fish, eggs, fortified dairy products
Iodine	Important for the baby’s brain development	Fish, cooked seafood, dairy products
Omega-3	Supports fetal neurological and visual development	Salmon, sardines, walnuts, chia seeds
Fiber	Helps combat constipation	Fruits, vegetables, whole grains

Vegetables

Vegetables are essential during pregnancy because they provide vitamins, minerals, antioxidants, and fiber. In addition, many leafy greens are especially rich in folic acid, a crucial nutrient for proper fetal development.

Benefits of Vegetables During Pregnancy

Support healthy bowel function.
Help meet folic acid requirements.
Provide antioxidants that protect cells.
Contribute to proper hydration.

Recommended Vegetables

Spinach.
Swiss chard.
Broccoli.
Kale.
Lettuce.
Carrot.
Zucchini.
Red bell pepper.
Tomato.
Asparagus.
Green beans.
Cauliflower.

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Dairy Products

Dairy products are one of the main sources of calcium, a mineral essential for the development of your baby’s bones and teeth. They also provide high-quality protein and vitamin D when fortified.

Benefits of Dairy Products During Pregnancy

Support fetal bone development.
Help meet calcium requirements.
Provide complete proteins.

Recommended Dairy Products

Pasteurized milk.
Plain yogurt.
Pasteurized fresh cheese.
Semi-cured cheese made from pasteurized milk.
Pasteurized kefir.

Healthy Protein Sources

Protein is essential for the formation of maternal and fetal tissues. During pregnancy, it is advisable to include a variety of protein sources in every main meal.

Protein-Rich Foods

Chicken.
Turkey.
Lean beef.
Rabbit.
Well-cooked eggs.
Salmon.
Sardines.
Hake.
Chickpeas.
Lentils.
Beans.
Tofu.
Tempeh.

Whole Grains and Legumes

Complex carbohydrates provide sustained energy and help maintain stable blood glucose levels.

Recommended Options

Oats.
Brown rice.
Whole-grain bread.
Quinoa.
Buckwheat.
Chickpeas.
Lentils.
Beans.
Peas.

Healthy Fats

Healthy fats are essential for your baby’s brain and visual development.

Recommended Sources

Extra virgin olive oil.
Avocado.
Walnuts.
Almonds.
Hazelnuts.
Chia seeds.
Flaxseeds.
Low-mercury oily fish.

Drinks to Consume During Pregnancy

Maintaining proper hydration is essential for both maternal and fetal well-being.

Recommended Drinks

Water.
Water with lemon.
Pregnancy-safe herbal infusions.
Pasteurized milk.
Calcium-fortified plant-based drinks.
Occasional natural fruit juices.
Fruit-infused water.

What About Coffee and Tea?

Coffee and tea can be consumed in moderation, provided that the total daily caffeine intake is monitored. It is also advisable to review certain herbal infusions, as some plants are not recommended during pregnancy.

Foods to Avoid During Pregnancy

Some foods may increase the risk of foodborne infections or contain substances that could potentially be harmful to your baby.

Foods Not Recommended

Raw or undercooked meat.
Sushi made with raw fish.
Raw seafood.
Raw or undercooked eggs.
Homemade mayonnaise made with raw eggs.
Cured meats without prior heat treatment.
Unpasteurized milk.
Cheeses made from raw milk.
Fish with high mercury content.
Alcohol.
Energy drinks.

Why Should You Avoid Them?

Risk of listeriosis.
Risk of toxoplasmosis.
Potential food poisoning.
Exposure to heavy metals.
Negative effects on fetal development.

Tips for Vegetarian and Vegan Pregnant Women

A vegetarian or vegan diet can be compatible with a healthy pregnancy when properly planned. Be sure to follow these key recommendations:

Ensure adequate protein intake.
Prioritize legumes, tofu, tempeh, and textured soy protein.
Monitor iron intake.
Combine plant-based iron sources with vitamin C.
Keep track of vitamin B12 levels.
Review omega-3 intake.
Consider supplementation under professional supervision.
Attend regular prenatal check-ups.

Supplementing Your Diet During Pregnancy

Although diet should be the foundation of nutrition during pregnancy, some nutrients often require supplementation to ensure adequate intake.

Among the most commonly recommended supplements are:

Folic acid.
Iron.
Iodine.
Vitamin D.
Omega-3 (when fish intake is insufficient).

Folic acid is particularly important due to its role in preventing neural tube defects. Standard recommendations advise supplementing with 400 mcg daily before conception and throughout pregnancy, unless otherwise directed by a healthcare professional.

Sample Meal Plans for Pregnant Women

First Trimester (Focus: Managing Nausea)
Second Trimester (Focus: Growth and Energy)
Third Trimester (Focus: Light Digestion and Calcium)

Breakfast: Whole-grain toast with avocado and a hard-boiled egg.
Lunch: Zucchini soup and grilled chicken with lemon.
Dinner: Baked white fish with boiled potatoes (light meals).

Breakfast: Greek yogurt bowl with oats, walnuts, and strawberries.
Lunch: Lentil stew with plenty of vegetables and a splash of vinegar (vitamin C helps iron absorption).
Dinner: Complete quinoa salad with tomato, pasteurized feta cheese, and seeds.

Breakfast: Oat and banana pancakes.
Lunch: Grilled salmon (fully cooked) with green asparagus and brown rice.
Dinner: Spinach omelet and a piece of fruit.

How to Prepare Food Safely

Just as important as “what” you eat is “how” you prepare it. Follow these golden rules:

Wash fruits and vegetables thoroughly: Consider using food-safe disinfectants if you plan to eat raw vegetables outside the home.
Cook foods at high temperatures: Ensure the center of meat and fish changes color and no pink juices remain.
Avoid cross-contamination: Do not use the same cutting board for raw meat and then for bread or fruit.
Hand hygiene: Always wash your hands before handling food and after touching raw ingredients.

Taking care of yourself now is the first act of love for your future baby. If you have specific concerns, remember that every pregnancy is unique, and consulting your healthcare professional is always the best option. Enjoy this special journey!

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