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Therefore, we recommend avoiding popular diets such as Atkins, South Beach, The Zone, Raw Food Diet, and so on. The type of diet we encourage during pregnancy refers to fine-tuning your eating habits to ensure you are receiving adequate nutrition for the health of you and your baby.
It is always important to eat a variety of foods throughout the day making certain you get the nutrients both you and your baby need.
Fruits and Vegetables: Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid. Breads and Grains: The body’s main source of energy for pregnancy comes from the essential carbohydrates found in breads and grains. Protein: Meat, poultry, fish, eggs and beans contain the protein, B vitamins and iron needed in pregnancy.
REMEMBER – a prenatal vitamin, or any other supplement, can only complement a healthy diet during pregnancy.
The following sample menu will give you some idea of what a pregnant woman should typically consume in a day for a healthy diet during pregnancy. Sign-Up For The APA NewsletterGet a roundup of all the best pregnancy news and tips from around the web with exclusive discounts and giveaways from our sponsors.


The Association is only able to accomplish our mission with the commitment of people like you. When we refer to diet during pregnancy, we are not speaking about restricting calories or trying to lose weight.
Here is a look at the food groups and some suggested sources for creating a healthy diet during pregnancy.
Pregnant women need at least 70 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and brussel sprouts. A good source of folic acid can be found in dark green leafy vegetables (other sources of folic acid include legumes, such as black or lima beans, black-eyed peas, and veal).
Whole grain and enriched products provide important nutrients such as iron, B Vitamins, fiber and some protein, even.
Your developing baby needs plenty of protein, especially in the second and third trimesters. Calcium is essential for building strong teeth and bones, normal blood clotting, and muscle and nerve function. Three small, but balanced, meals and three light snacks throughout the day are a good rule of thumb to ensure you and your baby’s nutritional needs are met.


Your tax deductible contribution provides valuable education and more importantly support to women when they need it most. Dieting to lose weight during pregnancy can be hazardous to you and your baby, especially since a weight loss regimen may restrict important nutrients such as iron, folic acid, and other important vitamins and minerals. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, breads and grains, protein sources and dairy products.
Iron helps to carry oxygen to your growing baby, and also carries oxygen to your muscles to help avoid symptoms such as fatigue, weakness, irritability and depression.
Since your developing baby requires a considerable amount of calcium, your body will take calcium from your bones, if you do not consume enough through your diet (which can lead to future problems, such as osteoporosis).




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