Pregnancy Nutrition Basics: What to Emphasize and Avoid
Folate, iron, calcium, and steady protein support a healthy pregnancy. Skip alcohol and high-mercury fish.
Read time: 7 min read
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Pregnancy is not eating for two adults. It is eating enough quality nutrients for gradual weight gain recommended by your obstetric team.
Key nutrients
- Folate from leafy greens and fortified grains
- Iron from lean meat, beans, and spinach with vitamin C
- Calcium from dairy or fortified alternatives
- DHA from low-mercury fish like salmon or from algae supplements
Foods to limit or avoid
- Alcohol
- High-mercury fish (shark, swordfish, king mackerel)
- Unpasteurized soft cheeses
- Deli meats unless heated steaming hot
Healthy eating does not have to be perfect. MealCoach.ai and Coach Kibo help you build better meals, understand what works for your body, and stay consistent — without shame or endless calorie math.
Sources
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