When you’re pregnant, the right nutrition can have a major impact on both your health and your baby’s long-term well-being. It’s never too early to start focusing on a healthy, balanced diet—ideally, even before you conceive.
In the first half of your pregnancy, the spotlight is on high-quality nutrients. As you move into the second half, it’s not just about what you eat but also how much. Both quality and quantity play a key role in helping your baby grow strong and healthy.
Easy nutrition tips for pregnant moms
Smaller, frequent meals instead of big portions
Fiber is your friend: Whole grains, legumes, potatoes, veggies, fruits, and nuts will keep you feeling fuller for longer
3-4 servings of dairy daily, but avoid raw milk products. Hard cheeses from raw milk are fine though
Fish 1-2x a week—stick to low-mercury options like trout, cod, salmon, herring, or sardines (skip tuna and swordfish)
No wild game or liver, especially in the first trimester
Energy drinks? A hard no. Same with alcohol and drinks with quinine
Coffee and black tea? Okay, but keep it limited
No dieting! Now’s not the time to cut calories
Use iodized salt when cooking, but don’t go overboard
Folic acid supplements: Start 4 weeks before pregnancy and keep taking them until week 12
Get outside for fresh air and take 15 mcg of Vitamin D drops daily—it’s good for both of you!
You got this! ✨
Pregnancy: Alcohol and drugs
Everything you drink during pregnancy is also absorbed by your baby – and this also applies to alcohol. Your baby will have the same alcohol level as you and this is very harmful, especially for the nervous system.
Alcohol and drugs can lead to serious neurological problems later on. So, it’s best to completely skip alcohol and drugs during pregnancy—for your baby’s health.
That way, you’ll be all set for the most exciting chapter of your life!
