During pregnancy, food takes on new importance. You may be hungrier, more sensitive to certain tastes or smells, or navigating cravings and aversions all at once. Eating well isn’t about being perfect. It’s about giving your body the support it needs during a time of rapid change. In this blog, we’ll explore pregnancy nutrition with a focus on foods to eat during pregnancy and what to avoid.

Nutrient-Dense Foods to Include

Choosing nutrient-rich foods can help support your health and your baby’s development. Here are some key components of a balanced pregnancy diet:

• Eggs. A complete source of protein and choline, which supports brain development.
• Leafy greens. Spinach, kale, and arugula provide iron, folate, calcium, and fiber to support energy, bone health, and digestion.
• Berries. Rich in vitamin C and antioxidants, berries help boost immunity and aid in cell repair.
• Greek yogurt. A great source of calcium and probiotics, Greek yogurt supports bone strength and gut health.
• Beans and lentils. Packed with plant-based protein, iron, and fiber. A great choice for digestion and steady energy.

If you’d like to learn more, see the Hopkins Medicine article here.

What to Avoid in Pregnancy

Some foods carry a higher risk during pregnancy and are best avoided or eaten with caution. When making decisions about what to eat during pregnancy, always check with your provider if you’re unsure.

• Unpasteurized dairy or juice
• Deli meats and hot dogs
• Raw or undercooked seafood, eggs, or meat
• High-mercury fish
• Caffeine

Finding Balance in Pregnancy Nutrition

Pregnancy nutrition isn’t about perfection. It’s about balance, flexibility, and meeting your body’s changing needs with care. Some days will be more nutrient-packed than others, and that’s perfectly normal. Staying hydrated, eating regularly, and listening to your body’s cues are just as important as what’s on your plate.

We’re developing Worcester’s first independent birth center, a space where safety, education, and community care come together. If our mission resonates with you, we invite you to follow along, share our mission, and, if you’re able, consider making a donation to support the birth center’s development.