During a time where your body may crave things you never imagined eating, it’s so important that you develop the proper nutrition for you and your baby. The food you consume while you’re pregnant help support the growth and development of your baby, as well as your own health. 

To help ensure you and your baby receive the necessary nutrients for you both to remain healthy, we have gathered several tips that will teach you how to eat healthy and know what to expect throughout your pregnancy:

  • Eat a variety of foods (Download App Start Simple with MyPlate – A personal nutrition plan helper)
  • Make every calorie count
  • Take a daily prenatal vitamin
  •  You need an additional 300 calories per day
  • Limit your caffeine intake – stay under 200 mg per day

Here are two common pregnancy problems women face and the foods that will help you avoid them:

Morning Sickness

  • Eat saltine crackers first thing in the morning
  • Eat 4-5 smaller meals each day.


  • Stop eating a few hours before bed.
  • Avoid carbonated drinks, fried and spicy foods.
  • Sleep with your upper body propped up on pillows.
  • Constipation: Increase the fiber in your diet

Foods to avoid while pregnant:

  • Raw seafood
  • Unpasteurized juice, cider and milk
  • Soft cheese and cheese made from unpasteurized milk
  • Undercooked eggs
  • Premade deli salads (egg, pasta, chicken, etc.)
  • Raw sprouts
  • Cold hot dogs and luncheon meats
  • Undercooked meat and poultry

While there may be situations in your pregnancy you cannot avoid, it’s extremely important you do what you can to keep yourself and your baby healthy.

Sources: food safety.gov, ACOG, As Your Baby Grows, USDA, Ad Council, CDC