NutritionSupporting You and Your Baby
Nutrition during pregnancy supports both your health and your baby’s development. Your body works continuously to nourish growing organs, brain development, blood supply, and placental function. The goal is not perfection. It is nourishment, balance, and steady support. If you would like to return to the Pregnancy Health guide, visit the Pregnancy Health hub.Pregnancy Topics
Getting Probiotics Naturally During Pregnancy
Where to Get Folic Acid Naturally During Pregnancy
Roles of Vitamin B in Pregnancy
Folate and Folic Acid in Pregnancy
Make Taking Prenatal Vitamins Easier
5 Most Important Prenatal Nutrients For Pregnancy
Benefits of Fish Oil Supplements & Fish Consumption in Pregnancy
Why Nutrition Matters During Pregnancy
Adequate nutrition supports neural tube development, brain growth, bone formation, immune system development, and healthy birth weight.1 Certain nutrients become especially important during pregnancy.
Key Nutrients During Pregnancy
Folic Acid (Folate)
Folic acid supports neural tube development early in pregnancy and reduces the risk of neural tube defects such as spina bifida.1
Understand the difference between folate and folic acid
Find natural food sources of folic acid during pregnancy
Iron
Iron supports increased blood volume and helps prevent anemia. Low iron levels during pregnancy can increase fatigue and risk of complications.2
Discover the best iron-rich foods to eat during pregnancy
Calcium
Calcium supports fetal bone and tooth development. If intake is insufficient, your body may draw calcium from your own bone stores.3
Learn how much calcium you need and where to get it during pregnancy
Vitamin D
Vitamin D supports immune function and bone development.
Explore the role of vitamin D in a healthy pregnancy
Omega-3 Fatty Acids (DHA)
DHA supports fetal brain and eye development.4
Get guidance on omega-3 and fish oil supplementation during pregnancy
Prenatal Vitamins
Prenatal vitamins are designed to fill nutritional gaps. Supplements support a healthy diet — they do not replace it.
They often include:
- Folic acid
- Iron
- Iodine
- Vitamin D
- DHA (in some formulations)
Find out what to look for in a prenatal vitamin
Compare the different types of prenatal vitamins available
Healthy Weight Gain
Weight gain during pregnancy supports your baby’s growth, the placenta, amniotic fluid, and increased blood volume. Recommended weight gain depends on pre-pregnancy BMI.5 The goal is steady, appropriate gain — not restriction.
Understand healthy weight gain ranges for your pregnancy
Eating for Two?
You do not need to “eat for two” in early pregnancy. Caloric needs increase gradually: minimal in the first trimester, about +340 calories per day in the second, and about +450 calories per day in the third.6 Quality of nutrients matters more than quantity.
Learn what “eating for two” actually means — and what it doesn’t
Foods to Avoid During Pregnancy
Certain foods carry increased risk of foodborne illness. Common recommendations include avoiding unpasteurized dairy, undercooked meats, high-mercury fish, and raw seafood. Food safety helps protect both you and your baby.
See the full list of foods to avoid during pregnancy and why
Hydration
Hydration supports amniotic fluid levels, circulation, digestion, and temperature regulation. Water needs increase during pregnancy. Aim for consistent daily intake unless otherwise directed by your provider.
Morning Sickness and Nutrition Challenges
Nausea can make eating difficult. Small, frequent meals and bland foods may help. Temporary dietary shifts are common and understandable.
Find practical strategies for managing morning sickness and staying nourished
Special Diet Considerations
If you follow a vegetarian, vegan, gluten-free, or other specific diet, speak with your provider about ensuring adequate iron, vitamin B12, protein, calcium, and DHA. Individualized care supports optimal outcomes.
Explore comprehensive pregnancy nutrition guidance for your situation
Nutrition and Pregnancy Complications
Nutrition can influence risk factors for gestational diabetes, hypertension, and excessive weight gain. A balanced diet supports overall pregnancy health.
Learn how nutrition affects gestational diabetes risk and management
A Balanced Approach
Pregnancy nutrition is not about rigid rules. It is about consistency, adequate nutrients, gentle flexibility, and supporting growth. Perfection is not required. Nourishment is.
