Nutrition resources for a healthy pregnancy

Good nutrition before, during, and after pregnancy is essential for a healthy mom and baby. On this page you will find important resources to support you during your pregnancy and beyond.

Learn about what foods to avoid during pregnancy and the best practices for food safety to keep you and your baby safe.

Food Safety During Pregnancy Video

Printable PDF Flyer of Food Safety During Pregnancy

During pregnancy, your body alters your immune function so that your baby can grow properly. Because of this shift in the immune system, extra precautions are needed to prevent illness, as you are more vulnerable to infection. Contaminated food can carry harmful bacteria or viruses that may cause illness.

Follow best practices for food safety to keep you and your baby safe.

Time & temperature

  • Wash hands frequently, especially before and after cooking
  • Clean up before cooking, wipe down counters and cutting boards
  • Do not let food sit out at room temperature for more than 2 hours
  • Store raw meats, fish, poultry and eggs below ready to eat food in the refrigerator
  • Throw away leftovers after 3-5 days
  • Use separate cutting boards for raw meats, fish, and fruits or vegetables to prevent crosscontamination
  • Purchase food from trustworthy shops that follow food safety guidelines
  • Cook at home more often to ensure safe practices
  • Cold and hot temperatures can prevent bacteria from growing in your food. Keep food under 40°F or over 135°F
  • Use a meat thermometer to test food temperatures and cook to these safe internal temperatures:
    • Poultry – 165°
    • Leftovers – 165°
    • Ground beef – 160°
    • Seafood – 145°
    • Tenderloin/Steak – 145°
    • Pork – 145°

Listeria

Listeria is one of the main food borne illness concerns during pregnancy. Pregnant women are ten times more likely to contract listeria than the general population. Infection is rare, but can cause fetal death. There is treatment for listeria infection. Talk to your care provider if you notice any flu-like symptoms. Follow food safety practices to greatly reduce your risk.

High risk foods

Remember no food is 100% safe or 100% unsafe. Foods on the high risk list are more likely to cause food borne illness. Pasteurization (a heat process) does not guarantee that food is free of contamination, however it greatly reduces the likelihood. Look for the term “pasteurized” on the food label.

Dairy

  • Avoid unpasteurized dairy products like raw milk and cheese.
  • Cheese made from pasteurized milk is okay. Most U.S. processed cheese is pasteurized. Look for “pasteurized” on the label of soft cheese.
  • Hard cheeses, like cheddar and parmesan, are less likely to be contaminated.

Meat & eggs

  • Avoid raw or undercooked meats. Wash hands after handling raw meat.
  • Do not store raw meat in refrigerator longer than 3 days.
  • Heat deli meat, hot dogs, precooked sausage, or pate to steaming before consuming.
  • Thaw meat overnight in the refrigerator, not at room temperature.
  • Avoid raw or undercooked yolks. Cook eggs until white and yolk are firm.
  • Avoid foods that contain raw or under cooked eggs like cookie dough, eggnog, Caesar dressing, hollandaise, meringue, and mousse.
    • Note: Store-bought packaged versions of these products that are pasteurized are okay.

Seafood

  • Avoid all raw or undercooked shellfish like oysters and clams. Shellfish account for 75% of food borne illness associated with seafood.
    • COOKED SHELFISH IS OKAY.
  • Be cautious of raw fish. To greatly reduce risk, consume cooked fish and use proper food safety precautions.
  • Fish high in mercury include swordfish, bigeye or ahi tuna, mackerel, and shark. Canned light tuna 2-3 x per week is okay.

Vegetables & fruit

  • Rinse all fruit and vegetables with water, even if the skin will not be eaten and even if the package says pre-washed like salad greens. A “produce wash” is not necessary.
  • Avoid unpasteurized juice. If making juice at home, wash all produce first.
  • Avoid pre-cut produce unless you are going to cook it.
  • Avoid sprouts or microgreens that are difficult to clean.

Many high-risk foods contain nutrients your body and baby need during pregnancy. Instead of avoiding them, incorporate safe ways to include them in your diet. For example, consume cooked instead of raw seafood.

Government agencies, like the FDA and USDA, monitor food safety practices and post recalls for contaminated food items. For more information, visit: foodsafety.gov/recalls-and-outbreaks

Explore key nutrients that support a healthy pregnancy and how to include them in your meals.

How to Eat Well During Pregnancy (No Calorie Counting!) with Lisa Fligor Video

Printable PDF Flyer of Nutrition for a Healthy Pregnancy

Eating for two

You do not need to double the amount of food you eat when you are pregnant. Typically adding in an extra snack or two is enough to meet your calorie needs during pregnancy.

Calories need to go up by 200/day starting in the second trimester, and an additional 100-200 calories starting in the third trimester.

200-Calorie snack ideas

  • 1 medium apple with 1 tablespoon peanut butter
  • 10 carrot sticks with 2 tablespoons dip/dressing
  • 2 cups of popcorn with ½ tablespoon butter
  • ½ whole wheat pita with ¼ cup hummus
  • 1 cup of fruit with string cheese
  • ¼ cup nuts or trail mix
  • 2 hardboiled eggs
  • ¾ cup Greek yogurt with ½ cup berries
  • ½ turkey sandwich on whole wheat bread

General recommendation: You don’t need to count calories. Honor your hunger and fullness

Hormone changes during pregnancy can slow digestion. The good news is that during pregnancy, our bodies absorb more nutrients from the same foods compared to when we’re not pregnant — this means more nutrients for your baby! Your body will prioritize your baby’s nutritional needs, so if you’re experiencing morning sickness or a low appetite, don’t worry about the baby. Do your best to eat — something is better than nothing. Talk to your provider if you’re concerned.

Key nutrients for pregnancy

Here is a list of important nutrients for you and your baby. Try to get these nutrients from foods and use supplements on the side. As you read the lists below, ask yourself: Am I eating some of these foods regularly? Are there foods that I can add to my diet?

Folate/Folic Acid

  • Function: Needed throughout pregnancy, but especially important during the first 28 days.
    • Prevents neural tube defects, heart abnormalities, cleft palate, and cleft lip
    • Lowers risk of preterm delivery, low birth weight, and miscarriage
  • Sources: leafy greens, beans, lentils, peas, nuts, citrus, melons, bananas, and fortified foods like breads and cereals
  • Needs: 400-600mcg per day

Folate is not stored in the body, so it’s important to meet your needs daily. Look for a prenatal vitamin that contains 400 mcg of folic acid to supplement your dietary intake.

Calcium

  • Function: Needed for the development of bones and teeth. Also supports heart, muscles, nerve and hormone formation.
  • Sources: milk, yogurt, cheese, kefir, spinach, broccoli, almonds, canned salmon with bones, kale, beans, sesame seeds, sea vegetables, and tofu
  • Needs: 1,000-1,300mg per day. Aim for 2-3 servings of high calcium foods per day

Iron

  • Function: Needed to make hemoglobin, a protein in your blood that carries oxygen throughout the body (blood volume doubles during pregnancy). Overall, iron is essential for growth.
  • Sources:
    • Heme (animal) – beef, liver, lamb, pork, chicken, tuna, eggs
    • Non-heme (plant) – beans, dried fruit, whole grains, baked potato, broccoli, almonds, spinach, dark chocolate, fortified products like cereal and breads
  • Needs: 27mg per day
  • Note: Heme iron (from animal sources) is more easily absorbed by the body. Non-heme iron (from plant sources) requires a larger quantity of food and should be paired with a vitamin C-rich food (see below) to boost absorption. Aim to get iron from a variety of sources.
  • Low iron/anemia: Your provider will check your iron levels during pregnancy. If your iron is low, a supplement may be needed to bring levels up to support growth. Iron supplements can cause constipation. Contact a dietitian for support with supplementation and to incorporate iron rich foods.

Vitamin C

  • Function: Needed for the formation of teeth and bones, and helps the body absorb iron.
  • Sources: Citrus fruit, broccoli, bell peppers, tomatoes, avocado, mango, berries, and kiwi
  • Needs: 80-85mg per day, ideally, meet needs through foods. One medium-sized navel orange contains about 50mg. High levels of vitamin C supplementation is not necessary.

Vitamin D

  • Function: Needed for fetal skeletal development and healthy teeth, and promotes absorption of calcium.
  • Sources: 5–10 minutes of sunlight on the face and arms, 3–4 times per week, can help meet vitamin D needs. Sunscreen blocks vitamin D production, but it’s still important to protect your skin from sun damage. It can also be difficult to make enough vitamin D during the winter months, so a supplement may be needed for some individuals.
  • Needs: It’s best to have your blood levels of vitamin D checked to determine if you’re meeting your needs. If levels are low, supplementation is recommended. Research shows that up to 2,000 IU per day of vitamin D is safe during pregnancy.

Choline

  • Function: Supports brain and spinal cord development.
  • Sources: Egg yolks are the best source; be sure to cook them thoroughly to reduce the risk of foodborne illness. Other sources include lean red meat, fish, poultry, nuts, and cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts
  • Needs: 400 mcg per day (one egg has around 150 mcg)

Iodine

  • Function: Supports thyroid gland function and the production of thyroid hormones in both mom and baby; also important for baby’s brain and nervous system development.
  • Sources: Using iodized salt is best – look for the word iodized on the label. Sea salt contains only trace amounts of iodine and is not a reliable source. Other sources include seafood, sea vegetables, eggs and dairy products.
  • Needs: 250mcg per day You do not need to add extra salt or limit salt during pregnancy. Salt food to taste to meet needs.

Omega-3 Fats

There are different types of Omega-3 fats. DHA and EPA are especially important during pregnancy and breastfeeding.

  • Function: DHA – critical building block for fetal brain/central nervous system and eye development EPA – supports heart, immune system, and inflammatory response
  • Sources: S.M.A.S.H Fatty Fish (Salmon, Mackerel, Anchovies, Sardines, and Herring) These are the fish that are nutrient-rich, high in omega-3s, and are low in mercury.
  • Needs: 1000mg total daily, containing at least 300mg DHA per day. Aim to eat 2-3 servings of SMASH fish per week or consider a fish oil supplement. If you do not eat fish, a daily algae oil omega-3 supplement is recommended.

Here are some ways to add SMASH fish to your meals

  • Use canned sardines or salmon instead of tuna for sandwiches or dips.
  • Enjoy salmon patties (easy to stock in freezer) as a burger or protein option on salads.
  • Keep frozen single-serve salmon fillets in freezer.
  • Cube salmon fillets into 1″ cubes, toss with seasonings of choice, and air fry or roast. Use on top grain bowls or salads.
  • Pan-sear SMASH fish in olive oil with a sprinkle of your favorite seasoning like lemon pepper.
  • Enjoy “hot” smoked salmon (avoid lox) as your protein for a meal.

Fun Fact

Your baby can taste amniotic fluid, which takes on the flavors of the foods you eat. Research shows that exposure to flavors positively influences your baby’s food preferences when they start eating solid food. This is another great reason to eat a wide variety of nutrient-dense foods while pregnant. How cool is it that moms can already influence their baby’s food preferences and help set them on the path to lifelong healthy eating!

Printable PDF Flyer of Managing Common Pregnancy Symptoms

Morning sickness or nausea

One of the most common pregnancy symptoms! It is important to remember for most people nausea is only temporary. Here’s some tips to get you through:

  • Eat smaller meals more frequently throughout the day
  • Take prenatal vitamins with food or try taking it at night
  • Try eating cold foods, strong smells can enhance nausea
  • Try adding sour foods to your meals like lemon, vinegar, or pickles
  • Include ginger: ginger tea, fresh slices of ginger in hot water, grated ginger in curries and stir-fries, or ginger chews (made with real ginger)
  • Prioritize fluids, especially if you are vomiting regularly. Sip throughout the day. Along with water, try coconut water, infused water (with fruit, herbs, cucumbers), smoothies/protein shakes, soup or bone broth, milk, low-caffeine tea, and water-rich fruits and veggies like melons, oranges, celery, and tomatoes.
  • Vitamin B6 has been shown to reduce nausea in pregnancy. Start by increasing foods high in B6 like sweet potatoes/potatoes, bananas, mangos, pistachios, avocados, and chicken.
  • Manage blood sugar: Studies have shown that blood sugar levels could be related to pregnancy morning sickness. Protein can help moderate blood sugar response. Be sure to include protein at every meal, especially breakfast. Instead of just grabbing crackers, fruit, or cereal, add a protein like eggs, chicken, fish, tofu, milk/yogurt, or protein powder to your meals.
  • Limit fried food or high fat meals. Fat is slow to digest and can linger in your digestive track longer, adding to feelings of nausea.

Nausea can happen at any stage of pregnancy, it is more common in the first trimester. Remember calorie needs don’t go up until second trimester. You body will prioritize baby’s nutritional needs. Relax, eat what you can, some calories are better than none. Talk to your doctor if symptoms continue into second trimester.

Anti-nausea smoothie

  • 1 large handful of spinach (or 1/4 cup frozen spinach)
  • 1 banana (fresh or frozen)
  • ¼ cup pistachios (or spoonful of almond butter)
  • 1 serving of protein (3/4 cup plain Greek yogurt, or ½ cup tofu, or 1 scoop protein powder)
  • 1 cup of liquid (water, coconut water, milk)
  • 6 ice cubes

Place all ingredients in blender and mix until smooth. Enjoy! This make a great meal replacement if you don’t feel like eating and it’s packed with vitamin B6 to decrease nausea.

Fresh ginger tea

  • 4 quarter-sized slices of fresh ginger
  • ½ lemon
  • 1-2 teaspoons honey (optional)
  • pinch of salt

Place all ingredient in your favorite mug. Pour hot water over and let steep for 5 minutes. Enjoy!

Recommended electrolyte drinks

  • Skratch Labs Hydration Everyday
  • Tailwind Rapid Hydration
  • Liquid IV (stevia)
  • Recharge (sugar)
  • Ultima (stevia)
  • Nuun Sport (stevia)

Note:

  • Avoid high sodium – aim for 200-400mg/serving
  • Added sugar/sweeteners – none is needed for hydration, but for activity longer than 60 minutes you may want sugar for fuel (like in Recharge)

Hormone changes during pregnancy can slow digestion.

  • Good news: During pregnancy, our bodies absorb more nutrients from the same foods compared to when we are not pregnant — this means more nutrients for building baby!
  • Bad news: Slower digestion can result in symptoms like nausea, heartburn, and constipation. Hopefully, these tips and tricks can support you through these uncomfortable symptoms.

Tips to reduce heartburn

Although antacids are safe during pregnancy, it’s best to not overdo it. If you find you are relying on antacids regularly, try the tips on the right. You may also consider trying digestive enzymes. Talk to your dietitian for safe recommendations.

  1. Milk: Try a glass of milk or yogurt after dinner. Calcium can help with heartburn. Try soy milk or almond milk fortified with calcium if you avoid dairy.
  2. Herbal teas: Try ginger, green tea, or chamomile.
  3. Small frequent meals: Avoid large meals which can take longer to digest and lead to reflux. Aim for 4-6 mini-meals instead of 2-3 large meals.
  4. Take a walk after meals, not intense exercise, but a nice stroll or dog walk.
  5. Drink most water between meals. Don’t gulp fluids during meals. Sit up straight during and after meals, avoid lying down for at least 30 minutes after meals.
  6. Create a pause before meal times to be in a relaxed state. Say a blessing or list 3 things you are grateful for.
    Sit while eating (instead of standing at the counter), remove distractions like screens, slow down meals and chew food well (10-20 chews per bite depending on the texture). These can get your body in a better state for proper digestion.

Constipation: Nutrients & foods to help

  • Fiber: “Bones of a Plant” helps food move through your digestive tract. Try increasing some of these high fiber foods to keep things moving: lentils, kiwis, berries, Brussels sprouts, beans, cauliflower, whole wheat bread or pasta, nuts, and dried fruit (like prunes or raisins)
  • Fluids: Even being slightly dehydrated can increase risk of constipation. Aim for 8-10 glasses (about 3 liters) of water throughout the day. Along with water, other liquids can count too — like sparkling water, broth or soup, smoothies, tea, decaf coffee, and even high–water–content fruits and vegetables (such as melons, citrus, grapes, tomatoes, and celery).
  • Magnesium: Low magnesium intake is associated with constipation. Before turning to supplements, try increasing foods high in magnesium like spinach or any leafy greens, pumpkin seeds, edamame, almonds, avocados, bananas, and beans.
  • Psyllium husk fiber: This plant fiber is very effective in relieving constipation. It is available in powder or capsule form. Mix the powder into smoothies, oatmeal, or yogurt. Start with 1 teaspoon per day and slowly increase to 1 tablespoon as tolerated.
  • Iron supplements can contribute to constipation. Talk to your provider for ideas on how to meet iron needs and reduce constipation.

Printable PDF Flyer of Hydration While Pregnant and Breastfeeding

Fluid needs increase for both pregnancy & breastfeeding.

Fluid intake recommendations

  • In general, aim to drink 1/2 your weight (pounds) in ounces MINIMUM. So, if you weigh 150lbs, try to drink 75 ounces minimum.
  • If weather is warm or you are active you will need to drink more. If you are breastfeeding add at least another 25 ounces (3 cups).
  • It’s true: if you are thirsty, you are already dehydrated.
  • Signs of dehydration: fatigue, headaches, low mood, constipation, dry lips, muscle cramps, and infrequent or dark urine.

Quick hydration test without counting ounces

  1. You are not thirsty and
  2. Your urine is pale yellow throughout the day

If you meet these you are well hydrated!

Winning spa water combos

  • lemon, strawberry and basil
  • orange and blueberry
  • watermelon and mint
  • pineapple, coconut, lime
  • rosemary and lemon or orange
  • cucumber and citrus

Tips to stay hydrated

  • Drink a glass of water first thing when you wake up
  • Keep a water bottle where you breastfeed and next to your bed
  • Keep it interesting – make “spa water”
  • Get a water bottle you like, a flip-top straw can help you use it one handed
  • Include hydrating “gel water” foods
  • Make smoothies a regular rotation
  • Almost all liquids count towards hydration; variety can keep you drinking more. Try tea, sparkling waters, milk, fruit or vegetable juice, coconut water, even decaf coffee
  • Limit caffeine to less than 200mg per day, and avoid alcohol and high sugar drinks

Homemade electrolyte drink

Next time you need to replace electrolytes, save money and avoid the neon food dyes & high fructose corn syrup, by making your own sports drink.

Ingredients:

  • 1 quart liquid such as water, herbal tea or coconut water
  • ⅛ – ¼ tsp salt
  • 1 tsp calcium magnesium powder
  • ¼ cup of 100% juice (optional)
  • 1-2 TBSP sweetener such as sugar, honey or maple syrup (optional)

Instructions:

  • Brew tea if using, or slightly warm base liquid
  • Add sea salt and calcium magnesium mix
  • Add juice and or sweetener. Mix and shake well until ingredients are dissolved
  • Cool and store in refrigerator
  • Will last up to four days in refrigerator

Fresh ginger tea

  • 4 quarter-sized slices of fresh ginger
  • ½ lemon
  • 1-2 teaspoons honey (optional)
  • pinch of salt

Place all ingredient in your favorite mug. Pour hot water over and let steep for 5 minutes. Enjoy!

Gel water foods: H3O2

These foods can support hydration and contain naturally occurring electrolytes:

  • Oranges
  • cucumbers
  • melon
  • berries
  • tomatoes
  • jicama
  • bell peppers
  • pears
  • kiwi
  • grapes
  • celery
  • iceberg lettuce
  • cauliflower soup/broth
  • soaked chia seeds

Electrolyte supplement recommendations

  • Skratch Labs Hydration Everyday
  • Tailwind Rapid Hydration
  • Liquid IV (stevia)
  • Recharge (sugar)
  • Ultima (stevia)
  • Nuun Sport (stevia)

Note:

  • Avoid high sodium – aim for 200-400mg/serving
  • Added sugar/sweeteners – none is needed for hydration, but for activity longer than 60 minutes you may want sugar for fuel (like in Recharge)

For personalized nutrition support during your pregnancy, schedule a visit with one of our Registered Dietitians. Call (530) 587-3769 to make an appointment.

Printable PDF of Your Guide Through Pregnancy

Use this booklet to help guide you through your pregnancy and the postpartum period. Pregnancy can be a time of intense emotional and physical stressors. Although it may feel like there are many things out of your control, there are some things you do have control over – some of these include making healthy choices for nutrition and attending all your prenatal appointments. We hope you find this guide to be a useful tool while navigating this time.

View a full list of the Wellness Center’s Baby & Me classes and programs.