Nutrition in Pregnancy

Good nutrition during pregnancy is crucial for both you and your baby. With the right foods it’s possible to reduce the risk of birth defects, low birth weight, boost your baby’s IQ, and also reduce the risk of your baby inheriting allergies or conditions such as eczema or asthma.

It’s vital that you not only eat the right foods but also in the right quantities.

Weight gain is an inevitable AND essential part of pregnancy, but it is important to avoid putting on too much weight. Excess weight gain during pregnancy actually increases your risk for complications, such as, gestational diabetes or pregnancy-related high blood pressure.

Nutritional Do’s and Don’ts

  • Do load up on the “big 5” nutrients: folate, calcium, iron, zinc and fiber
  • Do eat a rainbow of foods
  • Do limit your exposure to pesticides by choosing organic and locally grown foods when possible
  • Do get your omega-3 fatty acids
  • Do choose “double duty” foods


  • Don’t “eat for two.”
  • Don’t overdose on refined carbs
  • Don’t overlook food safety
  • Don’t go more than two to three hours without eating
  • Don’t forget to drink at least 10-12 glasses of fluid a day