Maintaining a healthy diet should always be the norm, at any stage of life. It’s not just about eating well during pregnancy, but about thinking about nutrition differently: as part of a healthy, enjoyable lifestyle, not something you do out of obligation. Pregnancy can be a opportunity to review your diet and your habits, don’t you think? If you’re wondering what your diet should be like during pregnancy—whether you should eat differently, how your nutrition influences your baby’s development, or how you can tell if you’re planning your meals well—we explain everything. Follow along!

What should be the diet of a pregnant woman be?

Pregnancy nutrition should be healthy, just as it should be at any other stage of life. So, what exactly does a healthy diet look like? Basically, it’s one based on plant-based foods —that is, vegetables, fruits, nuts, legumes, and whole grains—and, in smaller proportions, eggs, healthy dairy products (those without added sugars or high amounts of salt), fish, and meat. Olive oil, a pinch of iodized salt daily, and water complete the foundation of a good diet. A great guide to help you adopt a healthy diet is Small changes to eat better , developed by the Department of Health of the Generalitat of Catalonia.

Ideally, you should avoid ultra-processed foods, since they contain high amounts of fats, sugars, and salt. It’s best for your diet—during pregnancy, before, and after—to be based on fresh foods, and for the processed foods you choose to be healthy options. Another point to consider is that if you feel nauseous during pregnancy, your appetite may decrease. In that case, eating smaller amounts at the times you feel best can help. In this article, we explain the causes of and recommendations for dealing with nausea during pregnancy .

Are supplements necessary during pregnancy?

Nutrition during pregnancy doesn’t differ from what makes up a healthy diet at any other stage of life, but some nutritional needs increase and should be taken into account. For example, while a healthy diet covers your vitamin and nutrient needs, your body will require a greater amount of folic acid (vitamin B9). This vitamin helps prevent certain congenital malformations in the fetus during pregnancy.

That’s why your gynecologist may have prescribed a supplement that you should take until week 12 of pregnancy. If you were planning to get pregnant, or are planning to, experts recommend taking a daily supplement of 400 micrograms of folic acid starting three months before conception, as it helps prevent potential problems in the fetus’s central nervous system. Iron is another requirement that increases during pregnancy due to the greater blood volume in the body, and it is very important for your baby’s proper development and for you that your levels are adequate. Finally, iodine is also an essential mineral. While it may be enough to take a pinch of iodized salt daily, sometimes an iodine supplement is necessary. To find out whether you need an iron or iodine supplement in your case, a blood test is enough. Your doctor will determine whether prescribing a supplement is justified for you 😉.

What if I follow a vegan or vegetarian diet? Should I modify my diet during pregnancy?

Not at all! For years now, vegetarianism and veganism have been increasing in the West for numerous reasons, such as health, environmental care, or advocacy for animal rights. You should know that following a vegan or vegetarian diet is a perfectly valid option during pregnancy, since if it is well planned, you can meet your nutritional and energy needs. Many international health organizations confirm this. In any case, it’s always advisable to consult your doctor. It’s common for this type of diet to lead to deficiencies in Vitamin B12 , a key vitamin during pregnancy. Your doctor will advise you on whether you need an additional supplement, and at what dosage.

What types of foods should a pregnant woman avoid eating?

As you may have seen, eating healthy during pregnancy is easier than it may seem at first 😉. In addition to taking a folic acid supplement and monitoring iron and iodine levels, it’s not very different from the healthy eating everyone should practice at any stage of life. That said, there are some types of foods you should pay special attention to if you want your pregnancy nutrition to be not only healthy but also safe. Here’s what a pregnant woman should avoid eating:

1. During pregnancy, it is necessary to avoid big fish like swordfish, shark, pike, or tuna due to the high levels of mercury they often contain.

2. You should also avoid raw milk and cheeses that have not been made with pasteurized milk. The reason is that they could contain listeria, a bacterium responsible for listeriosis. Listeriosis is a disease that, although not serious in pregnant women, can be transmitted to the baby and trigger premature labor or spontaneous abortion. Another thing to keep in mind if you want to take care of your diet during pregnancy is that cheese usually contains a high amount of salt and fat, so it’s best not to consume it in excess, even if it has been made with pasteurized milk.

3. Raw eggs and preparations made with raw egg (such as homemade mayonnaise) are not recommended. This advice applies to everyone, whether pregnant or not, as explained by food safety expert Gemma del Caño in " We don't eat as badly as before anymore. And thank goodness! ". According to this professional, raw eggs are one of the main sources of Salmonella transmission (salmonellosis), and eating them raw means taking that risk. While a Salmonella infection during pregnancy doesn’t necessarily affect the baby, the associated symptoms, such as vomiting and diarrhea, can cause dehydration. Just in case, don’t take any chances: cook eggs thoroughly!"

4. Another thing a pregnant woman should not eat is raw or undercooked meat. The same applies to fish. In both cases, you can contract toxoplasmosis, an infectious disease that is not serious for you (in fact, most people who contract it are asymptomatic) but can harm the baby. This group of foods includes products such as tartare, carpaccio, sushi, smoked fish, raw oysters, and some pâtés and cold cuts (including cured ones like ham or chorizo).

5. Finally, to ensure nutrition during pregnancy is safe, all fruits and vegetables that you plan to eat raw should be washed and disinfected beforehand.

Can coffee and infusions be consumed during pregnancy?

Surely at some point you’ve wondered whether you can drink coffee during pregnancy. That’s normal, especially if you’ve been feeling tired. The answer is a bit nuanced. As you know, coffee contains caffeine, a stimulant that passes to the fetus through the placenta. The good news is that, according to recent studies, it is safe to consume up to 200 milligrams of caffeine per day. This is equivalent to two cups of coffee, and this amount does not affect the baby’s development, so there is no need to exclude it from your diet during pregnancy.

And herbal teas? It depends on the type of infusion and the amount. The American Nutrition Academy found in 2002 that many pregnant women consumed infusions that were not safe during pregnancy, thinking they were. Those that have proven to be safe are tea and mate, but we advise you to always consult a healthcare professional to ensure that the infusion you want to drink is safe. Remember that nutrition during pregnancy doesn’t have to be complicated, but it is highly recommended to have all the information about what you can and cannot eat to take care of yourself during this wonderful stage. Don’t hold back—ask your midwife or gynecologist all your questions!

Do you know why alcohol consumption should be avoided during pregnancy?

Finally, we need to talk about a very widespread habit around the world: alcohol consumption. Can a beer harm your baby? A glass of wine? We regret to inform you that the answer is yes. Alcohol should not be consumed during pregnancy— no alcohol at all —since even a small amount can cause very serious problems in the brain and nervous system. This is confirmed by numerous studies and all health authorities. Additionally, avoiding alcohol can be a habit you continue as part of a healthy lifestyle afterward.