Healthy Eating During Pregnancy: What to Eat and What to Avoid: What to Eat and What to Avoid

Nourish yourself. Protect your baby. Build a healthier future—one bite at a time.

Pregnancy is a critical window to support both your health and your baby’s development through nutrition. This complete, science-backed guide empowers expectant mothers to make smart, safe, and nourishing food choices throughout every trimester.

Inside, you’ll discover:

Essential nutrients needed during each trimester and their best food sources

The truth about “eating for two” and how to safely increase calories

Foods that support brain, bone, and organ development for your baby

Comprehensive lists of foods to avoid (from high-mercury fish to deli meats)

Guidance on prenatal supplements and how to choose them wisely

Strategies to manage morning sickness, heartburn, and constipation through diet

Two weeks of sample meal plans, healthy snack ideas, and grocery shopping tips

The plate method for creating balanced meals without overthinking portions

Whether you’re navigating cravings, aversions, or specific nutritional concerns, this guide ensures you’re equipped to eat confidently—for both you and your growing baby.