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Pregnancy and Nutrition
Reviewed by Medicinsk Expert•Last updated: 2026-10-22•Pregnancy Reproduction

Pregnancy and Nutrition

Proper nutrition is vital during pregnancy to support your baby's development and ensure a healthy weight gain for both you and your child.

What is nutrition, and why is it important during pregnancy?

Nutrition is about eating a healthy and balanced diet so your body gets the nutrients that it needs. Nutrients are substances in foods that our bodies need so they can function and grow. They include carbohydrates, fats, proteins, vitamins, minerals, and water.

When you're pregnant, nutrition is more important than ever. You need more of many important nutrients than you did before pregnancy. Making healthy food choices every day will help you give your baby what they need to develop. It will also help make sure that you and your baby gain a healthy amount of weight.

Do I have any special nutritional needs now that I am pregnant?

You need more folic acid, iron, calcium, and vitamin D than you did before pregnancy:

  • Folic acid is a B vitamin that may help prevent neural tube defects.
    • Before pregnancy, you need 400 mcg (micrograms) per day.
    • During pregnancy and when breastfeeding, you need 600 mcg per day from foods and/or vitamins. It is hard to get this amount from foods alone, so you will most likely need to take a supplement that contains folic acid.
  • Iron is important for your baby's growth and brain development. During pregnancy, the amount of blood in your body increases, so you need more iron for yourself and your growing baby. You should get 27 mg (milligrams) of iron a day.
  • Calcium during pregnancy can reduce your risk of preeclampsia, a serious medical condition that causes a sudden increase in your blood pressure. Calcium also builds up your baby's bones and teeth.
    • Pregnant adults should get 1,000 mg (milligrams) of calcium a day.
    • Pregnant teenagers (ages 14-18) need 1,300 mg of calcium a day.
  • Vitamin D helps the calcium to build your baby's bones and teeth. All women, pregnant or not, should be getting 600 IU (international units) of vitamin D per day.

Keep in mind that taking too much of a supplement can be harmful. For example, very high levels of vitamin A can cause birth defects. Only take vitamins and mineral supplements that your health care provider recommends.

You also need more protein when you are pregnant. Healthy sources of protein include beans, peas, eggs, lean meats, seafood, and unsalted nuts and seeds. Getting enough fluids is another special nutritional concern; your body needs more water to stay hydrated and support the life inside you.

How much weight should I gain during my pregnancy?

How much weight you should gain depends on your health and how much you weighed before pregnancy:

  • If you were at a normal weight before pregnancy, you should gain about 25 to 35 pounds.
  • If you were underweight before pregnancy, you should gain more.
  • If you were overweight or had obesity before you became pregnant, you should gain less.

Check with your provider to find out how much weight gain during pregnancy is healthy for you. You should gain the weight gradually during your pregnancy, with most of the weight gained in the last trimester.

Do I need to eat more calories when I am pregnant?

How many calories you need depends on your weight gain goals. The general recommendations are:

  • In the first trimester of pregnancy, you probably do not need extra calories.
  • In the second trimester, you usually need about 340 extra calories.
  • In the last trimester, you may need around 450 extra calories per day.
  • During the final weeks of pregnancy, you may not need extra calories.

Keep in mind that not all calories are equal. You should eat healthy foods that are packed with nutrients—not "empty calories" such as those found in soft drinks, candies, and desserts.

What foods should I avoid during pregnancy?

During pregnancy, you should avoid:

  • Alcohol: There is no known amount of alcohol that is safe for a woman to drink during pregnancy.
  • Fish that may have high levels of mercury: Limit white (albacore) tuna to 6 ounces per week. Do not eat tilefish, shark, swordfish, marlin, orange roughy, or king mackerel.
  • Foods that are more likely to contain germs that could cause foodborne illness:
    • Refrigerated smoked seafood like whitefish, salmon, and mackerel
    • Undercooked meat, poultry, eggs, and seafood
    • Refrigerated meat spreads
    • Store-made salads, such as chicken, egg, or tuna salad
    • Unpasteurized or raw milk
    • Unpasteurized juices or cider
    • Unpasteurized soft cheeses, such as unpasteurized feta, Brie, queso blanco, queso fresco, and blue cheeses
    • Raw sprouts of any kind (including alfalfa, clover, radish, and mung bean)
    • Raw cookie dough
    • Unwashed fruits and vegetables
  • Too much caffeine: Drinking high amounts of caffeine may be harmful for your baby. For most people, it's best to limit caffeine to less than 200 mg per day during pregnancy.

Frequently Asked Questions

The Institute of Medicine recommends a total weight gain of 25–35 pounds for women with a normal pre‑pregnancy BMI (18.5–24.9). If you were underweight, aim for 28–40 pounds; if overweight, aim for 15–25 pounds; if obese, aim for 11–20 pounds. Track your weight weekly with a reliable scale and discuss any concerns with your provider. A simple way to stay on target is to aim for 1–1.5 pounds per month in the first two trimesters and 0.5–1 pound per month in the third trimester. Adjust your calorie intake accordingly, focusing on nutrient‑dense foods rather than empty calories.
Prenatal vitamins are designed to fill nutrient gaps and are generally safe when taken as directed. The recommended daily folic acid dose is 600 µg, iron 27 mg, and calcium 1,000 mg. Excess iron can cause constipation or nausea; too much calcium may increase the risk of kidney stones. If you have a medical condition (e.g., hemochromatosis or kidney disease), discuss your supplement regimen with your provider to avoid over‑supplementation.
Folic acid: fortified cereals, leafy greens, beans, and citrus fruits. Iron: lean red meat, poultry, fish, lentils, tofu, and iron‑fortified cereals. Calcium: low‑fat dairy, fortified plant milks, sardines with bones, and leafy greens like collard greens. Vitamin D: fatty fish (salmon, mackerel), fortified dairy or plant milks, egg yolks, and safe sun exposure (10–15 minutes a few times a week). Pair iron‑rich foods with vitamin C sources (e.g., oranges) to enhance absorption.
Try small, frequent meals and bland, high‑protein snacks (e.g., yogurt, nuts, or hummus). For iron, take supplements with vitamin C or a meal to improve absorption, but avoid calcium or high‑phytate foods at the same time. If nausea is severe, ask your provider about ginger, acupressure wristbands, or prescription anti‑emetics. Keep a food diary to identify triggers and plan balanced meals around tolerable foods.
Source: MedlinePlus, National Library of Medicine

MedlinePlus brings together authoritative health information from the National Library of Medicine (NLM), the National Institutes of Health (NIH), and other government agencies and health-related organizations.

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