Nutrition & Health
Eating for Two: A Nutrition Guide
What to eat (and what to avoid) to ensure a healthy pregnancy for you and your baby.
Nutrition during pregnancy is about quality, not just quantity. Your baby relies on you for all the essential nutrients needed to grow strong and healthy.
Key Nutrients for Pregnancy
- Folate (Vitamin B9): Essential for preventing neural tube defects. Found in leafy greens and fortified cereals.
- Iron: Supports the increased blood volume delivering oxygen to your baby. Found in lean meats, beans, and spinach.
- Calcium: Critical for building your baby's bones and teeth. Found in dairy products and fortified plant milks.
- Omega-3 Fatty Acids: Important for your baby's brain development. Found in fatty fish like salmon and sardines.
Foods to Avoid
- High-mercury fish (shark, swordfish)
- Unpasteurized dairy and soft cheeses
- Raw or undercooked meat and fish
- Excess caffeine (limit to 200mg/day)
Monitor Your Pregnancy Health
Are you gaining weight at a healthy rate? Use our IOM-compliant calculator to check your progress week by week.