Pregnancy Diet: What to Eat, and What to Avoid

Shiny cooking icons coming out from cooking potDuring your second and third trimesters, you will need to consume about 350 and 500 additional calories every day. Getting the right nutrition in those calories will ensure that your body, and baby’s body, are strong. There are things that you want to get more of in your diet, and some that you want to cut or avoid completely. The healthier you are when you are pregnant, the faster you can bounce back and be there for your bundle of joy.

Things to embrace:


If you are lactose intolerant, this may seem a little tough, but yogurt is typically tolerated well. Try a probiotic yogurt and you may be surprised. Dairy is the best source of calcium and an excellent source of magnesium, some B vitamins and a slew of other pregnancy boosting vitamins and minerals.

If you are unable to consume dairy, talk to your doctor about a different way to get these essentials.

Whole Grains-

These may help you reach that calorie increase and fight that pesky pregnancy constipation. Oatmeal and quinoa are great. You can make cookies with oatmeal and do all sorts of things with quinoa. Quinoa also has a good amount of protein which is a plus. 

Dried Fruit- 

Whether you don’t have the time, or you lack the appetite, this may be a good solution to getting the best of fruit to your body. Just make sure that you are drinking a lot of water.


Many pregnant women are not getting enough Omega-3 fatty acids. There are plenty of supplements, but some doctors prefer their patients get them through food. While pregnant women are warned to limit their fish intake to twice a week, salmon is one of the best fatty fish and a great source of vitamin D as well.


  • Legumes
  • Sweet Potatoes
  • Eggs
  • Broccoli and dark, leafy greens
  • Lean Meat
  • Berries
  • Avocados
  • All the water

Until we meet again

Pregnancy only feels like it takes forever so these foods are not gone from your life completely. You can pop the cork on that champagne in just over nine months. Until then, there are just a few things that you want to steer clear of. 

High mercury fish- The nutrients from fish are important, but fish like shark, king mackerel, and swordfish should be sidelined. 

Sushi- Vibrio, norovirus, SalmonellaListeria, and parasites can come from eating raw or undercooked fish.

Caffeine- This one hurts, but caffeine passes through the placenta and babies cannot metabolize it. It could lead to low birth weight.


  • Undercooked meat
  • Raw eggs
  • Organ meat
  • Raw sprouts
  • Unwashed produce
  • Dairy and fruit juice that is not pasteurized
  • Alcohol
  • Processed junk food 

Something to remember

You are growing a human and your happiness is important. If you are craving chocolate, eat that chocolate unless you have a medical condition that prohibits it. Your baby will tell you what it wants and it may be a fruit or vegetable you have never liked before. It may also be a processed food you will have to control yourself on.

Our Mother Care Course provides information on nutrition for moms that can help you satisfy your cravings while meeting your nutritional goals. Check out our Your Pregnancy Diet Pinterest Board for tips and recipe ideas.  Sign up for today for more information to help inform, prepare and empower your pregnancy and parenting experience.

Check out our Dads section here

Be The Best Parent You Can Be!

Our courses will prepare you for the challenges of parenthood.

Register and Start Learning Today