Pregnancy Nutrition

Eating for two definitely does not mean gorging on french fries and donuts all the time. It means that what you eat affects both you and your baby’s health. If you want to feel energized through all three trimesters, maintaining proper nutrition is very important in order to give your baby the right amount of proteins, minerals and vitamins to develop correctly. A little junk food won’t be harmful, but you definitely don’t want to get most of your calories from foods that are low in nutrients and high in fat.

Prenatal Vitamins

You are, unfortunately, only human and even though you might try your best to eat a balanced diet during pregnancy, the reality is that you might have certain deficiencies which might affect your growing baby. It would be a good idea to use a prenatal vitamin to make sure that you and your baby are staying healthy. Discover in-depth, unbiased reports on a range of health supplements if you want to make an educated consumer choice about which supplement to choose and why by visiting

Eat Fruits And Veggies

Think colorful and fresh when planning your snacks and meals. Fresh veggies and fruits contain enzymes, fiber, vitamins, minerals and amino acids which will improve your digestive system. Fill a plate with a variety of colorful veggies and serve with your favorite dip for a delicious snack or make fresh fruit smoothies for breakfast.

Seeds And Nuts

Proteins and healthy fats will keep your brain clear and sharp and help with the development and growth of your baby’s brain. It also nourishes the body with omega fatty acids and vitamin E. Chopped walnuts or hemp seeds can be sprinkled over yogurt or oatmeal or you can make your own granola bars with a variety of dried fruit, grains, seeds and nuts.


Protein will help to keep you strong through your pregnancy and help you to build muscle. Eating a lot of fatty proteins, however, might cause unnecessary weight gain. It’s best to choose lean protein options such as tenderloin, filet mignon, low-fat yogurt and turkey-breast.

Whole Grains

The fiber-content of whole grains will help with digestion. It will also help your body to absorb amino acids and nutrients and give you more energy. Preferably only minimally processed grains should be consumed such as quinoa, brown rice and stone-ground oats.

The following foods should be avoided during pregnancy. Avoiding these foods can be just as helpful as eating the right types of foods:

Processed Foods

As processed foods contain hydrogenated fats, artificial flavors, large amounts of salt and refined sugars, it will leave your body feeling depleted, bloated and sick.

Raw Meats, Seafood And Fish

The baby’s brain and nervous system can be damaged by the methyl mercury contained in fish. It is, therefore, best to avoid fish during pregnancy. If you can’t live without your weekly fish fix, try sardines or salmon as they contain the lowest levels of mercury.

Seafood and raw meats can contain bacteria which can cause stillbirth, miscarriage or birth defects and should rather be avoided.

Raw Dairy And Soft Cheeses

Raw dairy can contain Listeria which could cause stillbirth and miscarriage. Any product that does not go through the pasteurization process should be avoided as some of the harmful bacteria might not have been killed off. Choose hard cheeses, such as cheddar and parmesan instead of soft cheeses such as blue cheese or brie.


Although too much caffeine can possibly increase the risk of low birth weight or miscarriage, less than 200mg of caffeine a day won’t do any harm. It is still suggested that you stick with beverages such as decaf coffee, milk, juice and herbal teas.


Even though some doctors are of the opinion that a sip of champagne or a glass of red wine won’t harm your baby, others caution that no alcohol should be consumed at all. Heavy drinking can cause irreversible damage which includes Fetal Alcohol Syndrome, low birth weight and birth defects.

Eat Often

Heartburn and morning sickness during pregnancy can affect your eating habits and make you feel miserable. If you eat more frequently, your problem might be solved. Rather eat several small meals per day instead of three large meals. Try to eat a snack or light meal at least every four hours.

Kristi Cathey

Hi everyone! My name is Kristi Cathey and I’m glad you found your way to my blog. I am a mother of 3 beautiful angels. This blog was created in order to share my personal experiences in baby care and general health care for pregnant women. If you'd like to get in touch with me, please contact me by sending me an email via Welcome to

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