Pregnancy comes with a whirlwind of changes, cravings, and dietary adjustments. While every pregnant person's experience is unique, there are universal guidelines to follow to ensure both maternal health and fetal development. Here are vital insights into eating habits during pregnancy.

Certain nutrients are crucial during pregnancy to support the growing baby and the changes in your body. Here's what experts recommend incorporating into your diet.

Protein requirements increase during pregnancy. Experts recommend consuming between 75 to 100 grams daily to accommodate your body's needs. This can be achieved through sources like chicken, fish, eggs, tofu, and Greek yogurt.

Folic acid is critical, especially in the first trimester, for preventing neural tube defects and supporting brain development. Ensuring adequate intake either through prenatal vitamins or foods like enriched grains and dark green vegetables is essential.

While calcium needs remain constant at 1000 mg, the body's ability to absorb it increases during pregnancy. Together with iron, these minerals are pivotal for fetal growth and preventing complications like low birth weight.

While it's essential to enrich your diet with nutrients, knowing what to avoid supports safety for both mother and child.

• Avoid alcohol: Opt for mocktails or flavored sparkling water.
• Limit caffeine: Stay under 200 mg daily to limit risks.
• Select safe seafood: Choose low mercury options like salmon or sardines.
• Consider food safety: Avoid deli meats unless heated, and steer clear of raw products like unpasteurized milk and cookie dough.

Prenatal vitamins provide essential support by filling any nutritional gaps. However, they aren't a replacement for a balanced diet. Consult with your OBGYN to find the right fit, focusing on nutrients not fully covered by diet alone.

Morning sickness is a common disruptor to balanced eating, often requiring creative approaches such as smaller meals or consuming bland, easily digestible options. Additionally, pregnancy-induced constipation requires ample fiber intake from fruits and whole grains, along with adequate hydration.

Remember, nutrition during pregnancy doesn't have to be perfect at every meal. Being flexible with cravings, informed choices, and proactive health care discussions ensures a path to a healthy pregnancy journey.

Every pregnancy is different, but aiming for balanced nutrition can support you and your baby's health.