Pregnancy · Nutrition
Pregnancy Nutrition Guide
What to eat (and avoid) in pregnancy: trimester calorie targets, the nutrients that actually matter, foods to skip, and the practical detail on caffeine, sushi, peanuts, fish, supplements.
Last reviewed 29 May 2026
Daily nutrient RDAs by trimester
What should I be eating in each trimester?
Trimester
| Nutrient | Daily target | vs non-pregnant |
|---|---|---|
Protein Eggs, dairy, lean meat, lentils, tofu, fish | 71 g | +25 g |
Iron Red meat, spinach, beans, fortified cereals (pair with vitamin C) | 27 mg | +9 mg |
Folate (DFE) Leafy greens, fortified grains, citrus, beans — supplement strongly advised | 600 mcg | +200 mcg |
Calcium Dairy, fortified plant milks, tofu, sardines | 1000 mg | same |
Choline Egg yolks, beef, salmon, chicken, soybeans | 450 mg | +25 mg |
Iodine Iodised salt, seafood, dairy, eggs | 220 mcg | +70 mcg |
Omega-3 DHA Low-mercury fish (salmon, sardines), algae-oil supplements | 200 mg | same |
Vitamin D Fortified milk, fatty fish, sunlight, supplement | 600 IU | same |
Vitamin B12 Meat, dairy, eggs, fortified plant milks (essential for vegans) | 2.6 mcg | +0.20000000000000018 mcg |
Zinc Meat, shellfish, pumpkin seeds, lentils, dairy | 11 mg | +3 mg |
Vitamin C Citrus, peppers, strawberries, broccoli — boosts iron absorption | 85 mg | +10 mg |
Magnesium Nuts, seeds, whole grains, leafy greens, dark chocolate | 350 mg | +40 mg |
What does this mean?
Of the 12 nutrients shown, three deserve special attention. Folate (600 µg DFE/day, take as 400-800 µg folic acid supplement) reduces neural tube defects by ~70 % when started preconception (NICE / CDC). Iron (27 mg/day) doubles from non-pregnant; deficiency causes maternal anaemia and increases preterm birth / low birth weight risk — supplementation is routine in many countries. Vitamin D (600 IU/day, 1000-2000 IU often recommended) is widely deficient; bone health for mother and baby plus possible immune effects. Calcium and DHA come next. Most other nutrients can be met by a varied diet; vegans/vegetarians need a specific supplementation plan (B12, iron, zinc, DHA, vitamin D, calcium).
These are the Institute of Medicine’s Recommended Dietary Allowances (RDA) or Adequate Intakes (AI). They cover most healthy pregnant adults; your obstetric provider may adjust upward for specific situations (anaemia → more iron; vegan diet → B12, iron, zinc, DHA, calcium, vitamin D supplementation; multiple gestation → more protein and total energy).
How many extra calories do I need in pregnancy?
Less than you’d think. “Eating for two” is a myth.
- Trimester 1: typically NO extra calories needed.
- Trimester 2: ~+340 kcal/day.
- Trimester 3: ~+450 kcal/day (singleton).
340 kcal is roughly an extra small sandwich or a moderate snack. Quality matters more than quantity.
What nutrients matter most?
- Folate / folic acid: 400 mcg/day from 3 months pre-conception until 12 weeks (5 mg if BMI ≥ 30, diabetes, epilepsy, previous NTD).
- Iron: 14.8 mg/day (UK) or 27 mg/day (US).
- Vitamin D: 10 mcg / 400 IU daily through pregnancy + breastfeeding.
- Calcium: 1,000 mg/day.
- Iodine: 150-220 mcg/day.
- Choline: 450 mg/day.
- Omega-3 DHA: 200-300 mg/day from oily fish or algae oil.
What foods should I avoid?
- High-mercury fish (shark, swordfish, marlin, big tuna).
- Raw / undercooked fish (sushi caveat below).
- Raw / undercooked eggs without British Lion mark.
- Soft mould-ripened cheeses from unpasteurised milk.
- Pâté (any kind — listeria).
- Deli meats (UK avoid; US heat to steaming).
- Undercooked meat (toxoplasmosis).
- Unpasteurised milk / juice.
- Liver (vit A teratogenic in excess).
- Alcohol — zero.
- Caffeine limit 200 mg/day.
- Oily fish limit 2 portions/week.
How much caffeine can I have?
200 mg/day maximum (NHS / ACOG). Approximate amounts:
- 1 instant coffee — 100 mg
- 1 espresso — 75 mg
- 1 filter coffee — 140 mg
- 1 mug tea — 75 mg
- 1 green tea — 50 mg
- Can of Coke — 35 mg
- Red Bull — 80 mg
- Dark chocolate — 25 mg/50g
Pregnant women metabolise caffeine more slowly — half-life 11+ hours by third trimester.
Is sushi safe in pregnancy?
Cooked sushi (eel, prawn, crab): yes. Raw sushi from PRE-FROZEN fish: generally safe per FSA / FDA (freezing kills parasites). Main risk in pregnancy is listeria / vibrio bacteria — freezing doesn’t kill bacteria. NHS / RCOG recommend avoiding ALL raw fish to be safe. FDA more permissive with reputable sushi-grade.
Can I eat peanuts in pregnancy?
YES. NHS / RCOG / ACOG: no need to avoid peanuts even with family history of allergy. Old advice to avoid was withdrawn — maternal avoidance doesn’t reduce baby’s risk and may increase it. Same for tree nuts, eggs, dairy.
What supplements should I take?
Minimum:
- Folic acid 400 mcg/day (5 mg if higher risk) preconception through 12 weeks.
- Vitamin D 10 mcg / 400 IU daily through pregnancy + breastfeeding.
Most women take a pregnancy multivitamin containing both plus iodine, B vitamins, iron, calcium, choline. AVOID: vitamin A supplements (teratogenic in excess); cod liver oil (high vit A); fish oil with vit A. Algae oil OK for omega-3 DHA.
Different scenarios — common situations
Scenario 1: First trimester nausea, can't keep most food down
Small frequent bland meals; ginger; B6 10-25 mg 3x/day; stay hydrated. If can’t keep fluids down or losing weight, suspect hyperemesis — GP today. Antiemetics safe in pregnancy.
Scenario 2: Vegan and pregnant
Antenatal dietitian referral. Essentials: B12 supplement (mandatory), algae omega-3, vit D, iron + vit C, calcium-fortified plant milks, iodine, choline, protein. Vegan pregnancy CAN go well with planning.
Scenario 3: Diagnosed with GDM at 28 weeks
3 meals + 2-3 snacks. Each meal protein + non-starchy veg + fist- size low-GI carb. Walk 10-15 min after meals. See /calculators/gdm-risk.
Scenario 4: Iron-deficiency anaemia diagnosed
Iron supplement (typically ferrous sulphate 200 mg). Take with vit C-rich food. Avoid with milk/tea/coffee/calcium (block absorption). May need IV iron if oral not tolerated.
Scenario 5: BMI 32, second pregnancy
Obese-range target 11-20 lb total. Don’t diet; Mediterranean- style eating. 150 min/week moderate exercise. Folic acid 5 mg/day. Consider aspirin from 12 weeks for PE prevention.
Care guidance — eating well in pregnancy
- Mediterranean-style pattern.
- Iron-rich foods at every meal.
- Pair vit C with plant iron.
- Don’t take iron with milk / tea / coffee.
- Stay hydrated 2-3 L/day.
- Smaller meals more often if nausea or reflux.
- Family meals when possible.
- Don’t restrict food based on weight worries.
- Avoid alcohol entirely.
- Cook thoroughly to reduce food-poisoning risk.
- Wash veg; have someone else change cat litter.
Common myths debunked
- “Eat for two” — no. Only ~340 extra kcal/day in T2.
- “Avoid peanuts to prevent allergy” — opposite. Eat normally.
- “Pineapple causes miscarriage” — no.
- “Heartburn means baby has lots of hair” — old wives’ tale.
- “Spicy food induces labour” — no evidence.
- “Raspberry leaf tea late in pregnancy” — weak evidence; don’t drink before 32 weeks.
- “Wine after the first trimester is fine” — no safe amount of alcohol established.
Sources
- NHS Start4Life. Healthy eating in pregnancy.
- RCOG. Diet and lifestyle for pregnancy.
- ACOG. Nutrition during pregnancy.
- NICE NG201. Antenatal care.
- FSA. Foods to avoid in pregnancy.
- Du Toit G, et al. LEAP trial. N Engl J Med 2015.
- Greenwood DC, et al. Caffeine intake during pregnancy and adverse birth outcomes. BJOG 2010.
Frequently asked questions
How many extra calories do I need in pregnancy?
Less than you'd think. TRIMESTER 1: typically NO extra calories. TRIMESTER 2: ~+340 kcal/day. TRIMESTER 3: ~+450 kcal/day (singleton). Twins / triplets need more — discuss with provider. 340 kcal is roughly an extra small sandwich, a glass of milk + an apple, or a moderate snack. 'Eating for two' is a myth — your daily calorie needs go up by only 10-15% across pregnancy. QUALITY of food matters more than quantity.
What nutrients matter most in pregnancy?
(1) FOLATE / FOLIC ACID — 400 mcg/day from 3 months pre-conception until 12 weeks (5 mg if BMI ≥ 30, diabetes, epilepsy, previous NTD). Prevents spina bifida. (2) IRON — 14.8 mg/day (UK) or 27 mg/day (US). Many women need supplement. (3) VITAMIN D — 10 mcg / 400 IU daily through pregnancy and breastfeeding. (4) CALCIUM — 1,000 mg/day; usually achievable through diet. (5) IODINE — 150-220 mcg/day; UK diet often low (check prenatal vitamin). (6) CHOLINE — 450 mg/day; many prenatal vitamins lack adequate amount. (7) OMEGA-3 DHA — 200-300 mg/day from oily fish or algae oil.
What foods should I avoid during pregnancy?
HIGH-MERCURY FISH (shark, swordfish, marlin, big tuna). RAW / UNDERCOOKED FISH (sushi from non-frozen fish, raw oysters). RAW / UNDERCOOKED EGGS without British Lion mark (US: pasteurised only). SOFT MOULD-RIPENED CHEESES (brie, camembert, blue cheese) made from unpasteurised milk. PÂTÉ (any kind — listeria risk). DELI MEATS (UK: avoid; US: heat to steaming first). UNDERCOOKED MEAT (toxoplasmosis). UNPASTEURISED milk / juice. LIVER (high vit A — teratogenic in excess). ALCOHOL (zero recommended). LIMIT caffeine to 200 mg/day (~2 cups coffee). LIMIT oily fish to 2 portions/week.
Is sushi safe in pregnancy?
Cooked sushi (eel, prawn, crab) — yes. Raw sushi made with PRE-FROZEN fish — generally safe per FSA and FDA (freezing at -20°C for 24h kills parasites). The main risk with raw fish in pregnancy is LISTERIA / VIBRIO bacteria, not parasites, and freezing doesn't kill bacteria. NHS / RCOG: avoid all raw fish to be safe. Salmon, tuna, mackerel still need cooking when pregnant per NHS even if previously frozen. FDA more permissive with reputable sushi-grade fish.
How much caffeine can I have?
200 mg/day maximum (UK NHS / ACOG). Approximate caffeine content: INSTANT COFFEE 100 mg; ESPRESSO 75 mg; FILTER COFFEE 140 mg; MUG TEA 75 mg; GREEN TEA 50 mg; RED BULL 80 mg; CAN OF COKE 35 mg; DARK CHOCOLATE 25 mg/50g; MILK CHOCOLATE 10 mg/50g. Higher intake (200-300 mg) linked to growth restriction; over 300 mg linked to miscarriage. Pregnant women METABOLISE caffeine MORE SLOWLY — half-life 11+ hours by third trimester vs 4-6 hours non-pregnant.
Which fish should I eat and which should I avoid?
GOOD: 2 portions of oily fish/week (salmon, mackerel, sardines, trout, herring) for omega-3 DHA. Plus white fish (cod, haddock, pollock, plaice, sole). AVOID: shark, swordfish, marlin, raw oysters. LIMIT: tuna to 2 medium cans / 4 oz fresh-tuna steaks per week (mercury); king mackerel; tilefish (US). PREPARATION: cooked thoroughly; avoid raw fish unless pre-frozen (UK: better to avoid).
Can I eat peanuts in pregnancy?
YES. NHS / RCOG / ACOG: no need to avoid peanuts during pregnancy or breastfeeding even with family history of allergy. Old advice to avoid was withdrawn — based on new evidence showing maternal avoidance doesn't reduce baby's risk and may increase it. Eat normally if you tolerate them. Same for tree nuts, eggs, dairy. Maternal allergen exposure crossing through breast milk does NOT cause baby allergy and may protect against.
What about vegan / vegetarian pregnancy?
VEGETARIAN: usually adequate with planning. VEGAN: needs careful supplementation. Critical nutrients: VIT B12 supplement (mandatory for vegan; B12 not in plant foods); IRON-rich plant foods + vit C; CALCIUM-fortified plant milks; OMEGA-3 DHA from algae oil; ZINC; IODINE (often low in plant-based); CHOLINE; VITAMIN D supplement. Strong recommendation: antenatal dietitian referral for vegan pregnancy. Plant-based diets can support healthy outcomes but margin for gaps is smaller.
How do I manage pregnancy nausea / morning sickness?
Small frequent meals (every 2-3 hours). Bland foods first thing (crackers, dry toast before getting up). Ginger (tea, biscuits, capsules) — Cochrane evidence. Vitamin B6 / pyridoxine 10-25 mg 3x/day. Avoid trigger smells. Cold foods often better than hot. STAY HYDRATED — sip electrolyte drinks if vomiting. If severe (can't keep fluids down, weight loss, dehydration), suspect HYPEREMESIS GRAVIDARUM — see GP / maternity unit. Antiemetics safe (cyclizine, ondansetron, doxylamine/pyridoxine combo).
What is the gestational diabetes diet?
If diagnosed with GDM (see /calculators/gdm-risk): 3 MEALS + 2-3 SNACKS daily, never skipping. Each meal: PROTEIN + NON-STARCHY VEG + a fist-size LOW-GI CARB. Examples: lentil dahl + chapati; chicken stir-fry + brown basmati; eggs + wholegrain toast + avocado. CARBS AT BREAKFAST trickiest — go protein-heavy. WALK 10-15 MIN AFTER MEALS drops 1-hr glucose by 1-2 mmol/L. LIMIT: sugary drinks, fruit juice, white bread, white rice, sugary cereals.
What about cravings and aversions?
Normal in pregnancy — hormonal changes, nutrient needs, psychological factors. Most harmless. PICA cravings (non-food items — ice, soil, clay, paint, chalk) can indicate IRON DEFICIENCY — flag with GP, check ferritin. Aversions equally normal — many women go off coffee, alcohol, meat in early pregnancy. EAT WHAT YOU TOLERATE. If aversions limit nutrient intake significantly, talk to dietitian.
How much weight should I gain?
Depends on pre-pregnancy BMI (IOM 2009). UNDERWEIGHT (<18.5): 28-40 lb / 12.5-18 kg. NORMAL (18.5-24.9): 25-35 lb / 11.5-16 kg. OVERWEIGHT (25-29.9): 15-25 lb / 7-11.5 kg. OBESE (≥30): 11-20 lb / 5-9 kg. Twin pregnancy higher. See /calculators/pregnancy-weight-gain. T1: 0.5-2 kg only. T2 + T3: bulk of gain. Trend matters more than single readings.
What supplements should every pregnant woman take?
Minimum: (1) FOLIC ACID 400 mcg/day (5 mg if higher risk) — preconception through 12 weeks. (2) VITAMIN D 10 mcg / 400 IU daily — entire pregnancy + breastfeeding. Many take a PREGNANCY MULTIVITAMIN containing both plus iodine, B vitamins, iron, calcium, choline. AVOID: vitamin A supplements (teratogenic in excess); cod liver oil (high vit A); fish oil with vit A. Algae oil OK for omega-3 DHA. Brands: Pregnacare, Centrum Pregnancy, Pregnaplan, or NHS Healthy Start (free for low-income UK families).
What food poisoning risks should I know?
LISTERIA — soft cheeses, pâté, deli meats, raw fish. Causes miscarriage, stillbirth. SALMONELLA — raw eggs, raw chicken. Severe illness. TOXOPLASMOSIS — undercooked meat, cat litter (have someone else change), unwashed veg. Can cross placenta to baby. NOROVIRUS — common food poisoning, no fetal risk but severe dehydration risk. Wash hands; wash veg; cook thoroughly; chill promptly; check use-by dates.
Why do I need folic acid before pregnancy?
Folate is essential for closing the neural tube — the structure that becomes baby's brain and spinal cord. The tube closes by WEEK 4 of gestation — often BEFORE a woman knows she's pregnant. Adequate folate intake from at least 3 months before conception cuts neural-tube defect (spina bifida, anencephaly) risk by ~70%. CDC / NHS / RCOG recommend 400 mcg DFE daily for women of reproductive age, rising to 600 mcg DFE in pregnancy. 5 mg daily if higher risk (BMI ≥30, diabetes, epilepsy, previous NTD).
How does this relate to other calculators on BumpBites?
Companion: /calculators/pregnancy-bmi for category-driven gain target; /calculators/pregnancy-weight-gain for weekly tracking; /calculators/gdm-risk if diabetes concern; /calculators/calorie-calculator for trimester kcal; /calculators/water-intake for hydration; /calculators/puqe-score if severe nausea; /food-checker for the full safe-foods database.