The Ultimate Pregnancy Grocery List: How to Plan Your Pregnancy Diet

Making decisions about nutrition during pregnancy can be difficult, especially in the age of the Internet, where everyone has an opinion. And people aren’t shy about telling you that if you aren’t eating the exact right supplement or ingredient, you’re risking your baby’s health.

Fortunately, nutrition isn’t black and white, and there are thousands of ways to enjoy a balanced, nutrient-rich diet to aid your baby’s growth. If you want to know some good places to start with your pregnancy diet, here’s what you need to know about planning your pregnancy grocery list.

How Much Should You Eat While Pregnant?

Everyone has heard the phrase “eating for two” – but what exactly does that mean, and how many calories should you actually consume to make sure you’re eating enough for your pregnancy? The answer will vary depending on which trimester of your pregnancy you’re currently in.

Generally, you should aim to eat around 1,800 calories daily during the first trimester, 2,200 calories daily during the second trimester, and 2,400 calories daily during the third trimester. This is also a general recommendation, and it may not be appropriate for every person. These calorie recommendations can vary based on factors like your pre-pregnancy weight, height, age, activity level, whether you’re carrying multiples, and any medical conditions you may have. For more guidance, be sure to consult your OBGYN.

During the first trimester, additional food isn’t the most important thing you need. Instead, you should focus on eating a balanced diet, drinking enough water, taking prenatal vitamins, and increasing your protein intake. The general recommendation is getting 70 to 80 grams of protein per day, though that number varies by individual. Then, once you reach the second trimester, you can add more foods into your diet now that the baby’s growth has really kicked off.

Supplements to Take During Pregnancy

Dietary supplements can be extremely helpful when it comes to filling gaps in your nutrition and preparing your body for growing a baby. Some helpful supplements to add to your diet include:

• Folate or Folic Acid: You can naturally find folic acid in dark, leafy greens like spinach, kale, chard, collard greens, and others. Folate is also added to breakfast cereals by regulation from the FDA, making it great if you’re pregnant. Folate helps the development of the baby’s brain and spinal cord, and it can also help prevent neural tube defects such as spina bifida and anencephaly.
• Iron: Iron deficiency can lead to difficulties in making extra blood that delivers oxygen to the growing baby. In the mother, this can cause fatigue, weakness, dizziness, and headaches. In the baby, it can increase the risk for preterm birth, low birth weight, and developmental issues like brain development. Having enough iron in your body can also help prevent blood loss during delivery.
• Iodine: Like folate, iodine also helps with fetal brain development. Additionally, it assists in preventing fetal thyroid disorders, improves maternal thyroid function, and reduces the risk of premature birth.
• Choline: Choline helps the development of the baby’s brain and nervous system, aids in the production of myelin, and helps reduce the risk of neural tube defects. It also supports fetal cognitive development and cellular growth.
• Daily Prenatal Vitamin: A prenatal vitamin can help you get the additional nutrients you need all in one package, making supplements easier to manage.

Before adding any dietary supplements to your diet, be sure to consult your OBGYN about dosage amounts. Some supplements can potentially be dangerous if taken in large quantities, so it’s important to know how much you need before you start in order to protect your health.

Building Your Pregnancy Shopping List

Building a pregnancy diet is about choosing nutrient-rich foods that can support you and your baby’s growth. Here are some nutritious foods to incorporate into your pregnancy diet and to prioritize when you go grocery shopping.

Fruits and Vegetables

Fruits and vegetables are packed with important nutrients – such as fiber, vitamins and minerals, and folic acid – so it’s important not to skip them when planning a pregnancy diet.

Here are some examples of good fruits and vegetables to include in your pregnancy diet:

• Berries: Rich in antioxidants and vitamin C, which support immune health and help your body absorb iron.
• Apples: A good source of fiber and vitamin C that can help with digestion and keep you feeling full.
• Bananas: High in potassium, which helps regulate fluid balance and may reduce pregnancy-related muscle cramps.
• Citrus fruits, such as oranges, clementines, and mandarins: Excellent sources of vitamin C and folate, essential for baby’s neural tube development.
• Avocados: Loaded with healthy fats, folate, and potassium that support baby’s brain and tissue growth.
• Tomatoes: Contain lycopene and vitamin C, which promote healthy skin and support your immune system.
• Dark, leafy greens, such as spinach, kale, and chard: Packed with folate, iron, and calcium, all critical for preventing birth defects and supporting bone development.
• Root vegetables, such as carrots, sweet potatoes, turnips, and beets: High in beta-carotene, fiber, and essential vitamins that support baby’s eye and cell development.
• Butternut squash: An excellent source of vitamins A and C, plus potassium, to support your baby’s developing immune system.
• Zucchini: Low in calories but rich in B vitamins and folate, making it a light yet nutritious choice.
• Broccoli: Contains fiber, vitamin C, and folate, along with calcium for strong bones.
• Brussels sprouts: High in folate and vitamin K, which support healthy blood clotting and fetal development.

Protein

Pregnancy increases the body’s need for protein, so it’s important for you to get adequate protein intake throughout your pregnancy.

Good sources of protein include:

• Dairy products, such as milk, yogurt, and cheese
• Beans and lentils
• Fish that is low in mercury, such as salmon, trout, or cod
• Chicken and turkey, as well as eggs
• Lean meats, such as sirloin, tenderloin, pork loin, or lamb
• Soy products, such as tofu and tempeh

Carbohydrates

Even though some people may say carbs are bad for you, carbohydrates are actually very important for a balanced diet, especially when you’re pregnant. Carbs are a good source of energy for your body, which is very important due to increased energy requirements while growing a baby. Getting enough carbohydrates in your diet can also be important for reducing the risk of neural tube defects.

Some examples of carbohydrates to eat include:

• Whole grains like oats, quinoa, or whole wheat
• Pasta
• Bread
• Rice
• Potatoes
• Fruit

Whole Grains

Whole grains are rich in fiber, folic acid, B vitamins, iron, zinc, and magnesium. There is also some research suggesting that eating whole grains during pregnancy can benefit your vaginal microbiome, which could affect how your baby’s immune system develops.

Examples of whole grains you may want to incorporate into your diet include:

• Whole-grain bread
• Barley
• Brown rice
• Oats
• Quinoa

Nuts and Seeds

Nuts and seeds are a good source of protein, healthy fats, and certain vitamins and minerals. Nuts and seeds that can be good snacks to keep around during pregnancy include:

• Walnuts
• Cashews
• Almonds
• Pecans
• Pumpkin seeds
• Sunflower seeds

When eating nuts, be careful of the variety you eat. Some nuts, such as Brazil nuts, are extremely high in selenium. While selenium is an important mineral, eating just two Brazil nuts a day can put you over your daily selenium requirements and potentially lead to selenium poisoning.

Healthy Fats

Lean or nutritious fats, predominantly animal-based fats like meats, dairy, and eggs, are rich in nutrients such as omega-3 fatty acids, and are helpful for supporting a healthy pregnancy. They’re also important for fetal brain development. Avocados, olive oil, nut oils, nuts and seeds, and salmon are all good sources of supportive fats.

Foods to Avoid During Pregnancy

Some foods can pose a risk to a developing baby, so it’s important to avoid them when possible. These foods include:

• Fish that is high in mercury, such as king mackerel, swordfish, or tilefish
• Raw or undercooked meat and seafood
• Unpasteurized milk and soft cheeses
• Alcohol
• Certain herbal teas, such as ginseng or St. John’s Wort
• Raw vegetables that can’t be thoroughly washed, such as bean sprouts

Plan Your Pregnancy Nutrition Appropriately

Planning your pregnancy grocery list doesn’t have to be overwhelming. By focusing on balanced nutrition, getting the right vitamins and minerals, and choosing whole, nourishing foods, you can support both your health and your baby’s development every step of the way. Remember, every pregnancy is different, and your nutritional needs may change as your body changes.

If you want personalized guidance to make sure you’re getting exactly what you and your baby need, sign up today to speak with a registered dietitian at no cost to you! A dietitian can help you build a pregnancy meal plan that fits your lifestyle, preferences, and nutritional goals, so you can feel confident and supported throughout your pregnancy journey.

Frequently Asked Questions About Food & Pregnancy

Can I Drink Caffeine While Pregnant?

Yes, it is safe to drink caffeine in moderation while pregnant. The American Pregnancy Association recommends drinking no more than 200 mg of caffeine per day, which equals about 12 oz of coffee. Some people choose to drink as much as 300 mg of caffeine per day while pregnant, and there have been no adverse effects noted by doing so.

What are the Most Important Nutrients During Pregnancy?

Key nutrients include folate, iron, calcium, choline, iodine, and omega-3 fatty acids. These support everything from your baby’s brain and spinal cord development to your own blood and bone health. A registered dietitian can help you make sure you’re getting enough of each through food and supplements.

Can I Be Vegetarian or Vegan While Pregnant?

With careful planning, a vegetarian or vegan pregnancy diet can provide all the nutrients you and your baby need. You’ll just want to pay extra attention to protein, iron, vitamin B12, calcium, and omega-3s. A dietitian can help you find plant-based sources for each.

What Should I Do if I Have Morning Sickness That is Triggered By Eating?

It can be difficult to get enough food each day if you have severe morning sickness getting in the way of meals. If this is the case, try to eat smaller, more frequent meals and avoid overeating. Eating bland foods like toast, white rice, or bananas can also be helpful for settling your stomach.

Try to avoid foods that are very fatty, greasy, spicy, or have strong smells; these types of foods are known to make nausea worse, even in people who aren’t pregnant.