Here’s how to keep yourself and your growing baby healthy and satisfied.

Once you see that positive result on your pregnancy test, everything changes—especially your diet. But do you really need to alter your eating habits? While certain foods should be avoided during pregnancy, your grocery list may not need a complete overhaul from what you were accustomed to. “Dietary adjustments during pregnancy depend on the trimester and your pre-pregnancy eating habits,” says Lyndsay Hall, RD, a registered dietitian specializing in pre- and postnatal care at JM Nutrition in Toronto. Essentially, you likely won’t need to completely change your diet, but you should focus on getting essential vitamins and nutrients. Here are expert tips on the best foods for a healthy pregnancy.

What Constitutes a Healthy Pregnancy Diet?

Surprisingly, the nutritional advice for pregnant individuals is not vastly different from general dietary guidelines. “Aim for a diet rich in fruits and vegetables, protein from both animal and plant sources, complex carbohydrates, low-fat dairy products, and healthy fats,” Hall advises. This balanced approach will help ensure you obtain all the macronutrients and micronutrients necessary for a healthy pregnancy.

However, it’s important to note that your cravings may not always align with expert recommendations, especially once your hormones start influencing your appetite. Notably, while caloric needs typically only increase during the second and third trimesters, you’ll require approximately 340 extra calories per day for one baby, 600 for two, and 900 for three, as per the American College of Obstetricians and Gynecologists (ACOG). That said, individual calorie needs vary. “Some might need to boost their intake in the first trimester, while others may not need to increase calories until later,” explains Ryann Kipping, RD, a registered dietitian at The Prenatal Nutritionist.

It’s crucial to remember that you don’t need to double your calorie intake. “You are eating for two, but the second individual’s size and nutrient requirements change throughout the pregnancy,” adds Willow Jarosh, RD, CIEC, co-author of the Healthy, Happy, Pregnancy Cookbook.

Ultimately, eating healthily during pregnancy involves being intentional about your food choices. “Focus on including foods high in the nutrients most essential for pregnancy, regardless of calorie content,” Kipping advises.

Additionally, maintaining a healthy pregnancy diet also means avoiding certain foods due to potential toxins and health risks. “Pregnant individuals have a heightened risk of foodborne illness due to immune system changes,” explains Jarosh. This includes avoiding deli meats, certain high-mercury fish, raw or undercooked meat and seafood, unpasteurized foods, alcohol, and excessive caffeine. Thankfully, “our food supply is quite safe, and you can enjoy most foods by following basic food safety guidelines,” Kipping reassures.

Essential Vitamins and Nutrients for Your Pregnancy Diet

During pregnancy, it’s vital to consume sufficient amounts of certain vitamins critical for your baby’s development. Here are the key nutrients to focus on:

• Folate: Prevents neural tube defects. Aim for at least 600 mcg DFE daily. Found in whole grains, leafy greens, citrus fruits, liver, nuts, beans, peas, seafood, eggs, dairy, and meat.
• Omega-3: Supports fetal neurodevelopment. Aim for at least 1.4 g per day or 8 to 12 oz. of omega-3-rich seafood weekly. Sources include salmon, herring, sardines, trout, flaxseed, walnuts, and seaweed.
• Calcium: Important for fetal bone development and maintaining maternal bone density. Aim for 1000 mg daily. Good sources include dairy products, sesame seeds, tofu, broccoli, and canned salmon with bones.
• Vitamin D: Supports fetal growth. Aim for 15 mcg or 600 IU daily. Found in fortified milk, salmon, certain yogurts, and trout.
• Choline: Essential for fetal brain development. Aim for 450 mg daily. Found in egg yolks, beef, milk, soybeans, citrus fruits, wheat germ, and nuts.
• Vitamin B12: Prevents neural tube defects. Aim for 2.6 mcg daily. Sources include dairy products, fortified cereals, fish, red meat, poultry, and eggs.
• Iron: Important for red blood cell production. Aim for 27 mg daily. Found in red meat, fish, poultry, dried fruits, beans, and peas.
• Vitamin A: Supports fetal eye, organ, and skeletal development. Aim for 770 mcg daily. Sources include dairy, fortified cereals, salmon, organ meats, colorful vegetables, fruits, and eggs.
• Zinc: Important for fetal growth and reducing preterm birth risk. Aim for 11 mg daily. Found in oysters, beef, cereals, pumpkin seeds, pork, turkey, cheese, milk, and eggs.
• Magnesium: Important for fetal growth. Aim for 350 to 360 mg daily. Found in legumes, nuts, seeds, whole grains, leafy greens, fortified cereals, and dairy products.

Top Foods for Pregnancy

Most doctors and OB-GYNs recommend prenatal vitamins to complement your diet, but think of them as a supplement to a varied pregnancy diet. Here are some excellent foods for pregnant individuals:

• Salmon: Packed with omega-3 fatty acids, salmon also provides vitamin D and protein, helping to curb hunger.
• Dark Leafy Greens: High in folate, fiber, iron, and calcium, dark leafy greens are essential for a healthy pregnancy.
• Colorful Vegetables: Rich in fiber and various vitamins, colorful vegetables like sweet potatoes, red peppers, and carrots are excellent choices.
• Eggs: A good source of protein, eggs also offer folate, vitamin D, and omega-3s, supporting a healthy pregnancy.
• Lean Meats and Poultry: Lean meats like sirloin, chicken, and turkey are great sources of protein and iron.
• Legumes: Full of fiber and protein, beans, lentils, and peas provide essential nutrients like zinc, iron, folate, and calcium.
• Nuts: High in healthy fats, nuts can help you increase calorie intake without large meal portions—especially beneficial in the third trimester.
• Avocado: A source of healthy fats, avocado adds calories and delivers nutrients like folate and magnesium.
• Whole Grains: Whole grains provide fiber and essential nutrients like B vitamins, iron, zinc, and magnesium.
• Dairy: Cheese, milk, and yogurt provide protein, fat, calcium, vitamin D, and B vitamins.
• Cooked Oysters: Oysters are nutrient-dense, offering vitamin D, B12, A, selenium, zinc, iron, choline, and folate.
• Liver: Rich in folate and iron, liver is a nutrient powerhouse that deserves a place in your diet.
• Seeds: Chia and pumpkin seeds are excellent for their fiber, iron, zinc, and magnesium content.

While it’s essential to consume a variety of these foods to obtain vital nutrients, remember not to stress about getting everything in daily. “Meeting your nutritional needs through food alone is possible but can be challenging,” Kipping says, especially with allergies, dietary restrictions, and nausea that may hinder eating. Seasonal variations can also impact nutrient availability, which further underscores the importance of taking a daily prenatal vitamin.

Additional Tips for a Healthy Pregnancy Diet

Factors like morning sickness, food aversions, cravings, heartburn, and fullness can complicate maintaining a healthy diet during pregnancy. Consider these expert tips to keep your body healthy and satisfied:

• Eat What You Can Stomach: “Some calories are better than none,” Kipping advises. For morning sickness, try plain bran flakes, mashed potatoes with cream, or whole grain toast with butter or nut butter.
• Opt for Cold Foods: Cold dishes can help avoid triggering odors that may exacerbate nausea, suggests Jarosh.
• Disguise Protein and Veggies: If veggies are unappealing, blend them into smoothies, soups, or sauces, or incorporate them into baked goods or oatmeal.
• Take a Break from Cooking: Cooking smells can trigger aversions. Consider letting someone else handle meal prep or order takeout instead.
• Wait to Lie Down: Allowing a couple of hours after meals before lying down can help manage heartburn. Avoid trigger foods like citrus, tomato, vinegar, spicy foods, and chocolate, as suggested by Hall.
• Make Healthier Swaps: Hall encourages swapping ice cream for blended frozen bananas or chips for kale chips. If you crave something specific, enjoy it in moderation.
• Pair Craved Foods with Protein: Combining snacks you crave, like chocolate, with protein can help satisfy your hunger.
• Eat Small, Frequent Meals: This approach can help maintain adequate intake and promote healthy weight gain, especially when faced with nausea or heartburn. Hall recommends aiming for three meals and two to three snacks daily.

While there’s no strict menu for a healthy pregnancy diet, focusing on whole foods—like colorful veggies, fatty fish, lean proteins, whole grains, nuts, and legumes—will ensure you and your baby get what you need. And don’t forget to take those prenatal vitamins daily as an added assurance.