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During pregnancy you need lots of protein and healthy fats, and more of certain vitamins and minerals (such as folic acid , iron , and calcium ). See our list of nutrients you need to help your baby grow. Eating well during pregnancy doesn't mean eating a lot more. If you start off at a healthy weight, you don't need additional calories during the first trimester. You'll need about 340 extra calories a day in the second trimester and about 450 extra calories a day in the third trimester. Learn more about pregnancy weight gain . Some foods can be dangerous when you're pregnant. See what to avoid . (You'll also need to give up alcohol and limit caffeine during pregnancy .) Healthy pregnancy snacks are where it's at! Choose snacks that help meet your nutritional needs, and cut back on processed foods, packaged foods, and sugary desserts. If nausea , food aversions , heartburn , or indigestion make eating full-size meals uncomfortable, try eating small, frequent meals throughout the day. As your pregnancy progresses and your baby increasingly crowds your stomach and other digestive organs, you'll have less space in your body for big meals anyway. Looking for more specifics? Create a pregnancy meal plan that will help you get exactly what you need from your pregnancy diet.

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During pregnancy, good nutrition is more important than ever. To support a healthy pregnancy and your baby's development, include plenty of fruits, vegetables, whole grains, protein foods, and fat-free or low-fat dairy products in your pregnancy diet. Limit foods and beverages with lots of added sugars, saturated fat, and sodium. At every meal, make half your plate fruits and vegetables. And enjoy the best foods for pregnancy listed below!
Eggs are a great source of protein , a crucial part of your pregnancy diet. The amino acids that make up protein are the building blocks of the cells in your body – and your baby's.
Eggs also contain more than a dozen vitamins and minerals, including choline . Choline – which is contained mostly in the yolks, so be sure to include them – helps your baby's brain and spinal cord develop properly, and helps prevent certain birth defects.
Combine eggs with whatever veggies and cheese you have on hand and you'll have the makings of a frittata. Leftovers – if there are any – are perfect for breakfast the next day.
Omega-3 fatty acids are crucial for your baby's brain development and may even boost your mood. Salmon is an exceptionally good source. Salmon also provides protein and vitamin D , which your baby needs for healthy bones and teeth.
Salmon (as well as herring, trout, anchovies, sardines, and shad) is a low-mercury option for the 8 to 12 ounces of seafood pregnant women are encouraged to eat each week. Find out more about eating fish safely during pregnancy .
Beans – including legumes like lentils, peas, and peanuts – are a good source of protein and an excellent source of iron , folate , potassium , and magnesium . They're all important when you're pregnant.
Beans are also a great food for fiber, which can help prevent and relieve two common pregnancy discomforts: constipation and hemorrhoids .
Try tossing edamame (cooked soybeans, which are also an excellent source of essential fatty acids ) in soups, salads, or stir-fries. Or snack on roasted edamame.
Sweet potatoes get their orange color from carotenoids, plant pigments that are converted to vitamin A in our bodies. Your baby needs vitamin A for healthy bones, lungs, eyes, and skin development. This sweet veggie is also a very good source of vitamin C and manganese , and a good source of vitamin B6 (which may help with morning sickness ), potassium , and fiber (especially if you keep the skin on).
Recipe: Baked sweet potato fries (not just for kids!)
Whole grains are high in fiber and nutrients, including B vitamins , iron , folic acid (if fortified), magnesium , the antioxidant vitamin E, and the mineral selenium. They also contain phytonutrients, plant compounds that protect cells.
Trade white bread for whole grain, and sample different kinds of whole grains – from barley and buckwheat to oats and spelt – in your pregnancy diet.
Walnuts are one of the richest sources of plant-based omega-3s . They're also a good source of magnesium , fiber, and protein (which you need more of now that you're pregnant). Grab a handful of walnuts for an on-the-run snack, or toss some into a salad.
Check out other nuts, like almonds and pistachios, and nut and seed butters, like tahini, for similar benefits.
Greek yogurt typically has twice the protein of regular yogurt. Plus, it's a great source of probiotics, B vitamins , phosphorus , and calcium . Calcium helps keep your own bones strong and helps your baby develop a healthy skeleton.
Yogurt is a versatile breakfast ingredient and a wonderful addition to savory dishes too. Drinking milk is another good way to get calcium every day.
Recipe: Roasted cauliflower steaks with herbed yogurt (Note: Roasting this cruciferous vegetable has been known to win over cauliflower skeptics.)
Recipe: Honey-yogurt mustard dipping sauce (baked chicken tenders optional)
Broccoli and dark leafy greens like spinach, kale, and Swiss chard are prenatal superfoods, loaded with vitamins and nutrients, including vitamins A , C, and K, as well as calcium , iron , and folate . They're also rich in antioxidants and fiber, which can ease constipation.
It's easy to up the amount of dark leafy greens in your diet. Just chop the greens coarsely and toss into smoothies, soups, omelets, or stir-fries.
These recipes offer healthy options for comfort food.
Meat is an excellent source of high-quality protein and a good source of B vitamins , iron , and zinc . Iron delivers oxygen to the cells in your body, and you need more of it during pregnancy.
Look for cuts that are around 95 to 98 percent fat-free.
Skip deli meats and hot dogs , though, unless they're heated until steaming hot. There's a small risk of infection from bacteria and parasites such as listeria , toxoplasma , or salmonella, which can be dangerous during pregnancy for you and your baby.
Recipe: Steak fajitas with peppers and onions , featuring flank steak, a lean and flavorful cut of beef
Eating plenty of green, red, orange, yellow, and purple fruits and vegetables helps you and your baby get a variety of nutrients. Each color group provides different vitamins and minerals. Bell peppers, for example, are high in vitamin C (which will help you absorb iron), while berries are bursting with antioxidants. Salads are an easy way to combine colorful fruits and veggies.
Considering buying organic produce but concerned about cost? Check the Dirty Dozen list of 12 fruits and vegetables that might be worth the extra money because they have the most pesticide residue.
Avocados are high in monounsaturated fatty acids (the healthy fats), which help build your baby's skin and brain. They're also high in vitamin K, antioxidants, and folate , which helps prevent certain birth defects.
Plagued by leg cramps ? The potassium in avocados might help. Constipated ? The fiber content is an antidote. Suffering from morning sickness ? The vitamin B6 in avocados – which is also good for your baby's developing brain – can help ease nausea .
Avocados deliver a lot of flavor, creamy texture, and nutrition. Try spreading on whole-grain toast, or add to salads and smoothies.
Portable and nutrient dense, dried fruit offers a good occasional alternative to the fresh fruit that's so important in your pregnancy diet. Look for dried fruit without added sugar.
Depending on the dried fruit you choose, you'll boost your diet with a variety of vitamins and minerals (like iron ), as well as antioxidants and fiber. Prunes, for example, are a tried-and-true remedy for the constipation that plagues so many pregnant women.

BabyCenter's editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. When creating and updating content, we rely on credible sources: respected health organizations, professional groups of doctors and other experts, and published studies in peer-reviewed journals. We believe you should always know the source of the information you're seeing. Learn more about our editorial and medical review policies .

ACOG. 2021. Nutrition during pregnancy. The American College of Obstetricians and Gynecologists. https://www.acog.org/patient-resources/faqs/pregnancy/nutrition-during-pregnancy [Accessed August 2021]
AND. 2021. Eating right during pregnancy. Academy of Nutrition and Dietetics. https://www.eatright.org/health/pregnancy/what-to-eat-when-expecting/eating-right-during-pregnancy [Accessed August 2021]
MedlinePlus. Undated. Pregnancy and nutrition. https://medlineplus.gov/pregnancyandnutrition.html [Accessed August 2021]
MOD. 2020. Eating healthy during pregnancy. March of Dimes. https://www.marchofdimes.org/pregnancy/eating-healthy-during-pregnancy.aspx [Accessed August 2021]
USDA. 2016. Tips for pregnant moms. U.S. Department of Agriculture. https://wicworks.fns.usda.gov/wicworks//Topics/PregnancyFactSheet.pdf [Accessed August 2021]
USDA. 2019. FoodData Central. U.S. Department of Agriculture, Agricultural Research Service. https://fdc.nal.usda.gov [Accessed August 2021]
Elizabeth Dougherty is a veteran parenting writer and editor who's been contributing to BabyCenter since 2015. She's an intrepid traveler, devoted yogi, and longtime resident of Silicon Valley, where she lives with her husband and son.

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Healthy Pregnancies Are for Every Body

Looking for a size-friendly provider?
Ask your primary care provider or other trusted health professional for recommendations. Resources such as Plus Size Birth also offer information and support for plus-size moms and moms-to-be, including suggestions for finding a trusted provider .

Can My Weight During Pregnancy Affect My Baby’s Health?

What Can I Do if I’m Plus Size and Pregnant?

What Can I Do if I’m Plus Size and Planning a Pregnancy?

ACOG. (2015). ACOG Practice Bulletin No. 156: Obesity in pregnancy. Obstetrics & Gynecology , 126 (6), e112–e126. doi: 10.1097/AOG.0000000000001211

Content Owner Office of Communications Last Reviewed Date 12/18/2019

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Plus-size pregnant women and healthcare providers share common goals: a healthy pregnancy, a safe delivery, and a healthy baby. Learn how to work together to reach them.
Whatever your body size or shape, you can work with your healthcare provider to plan for a healthy pregnancy.
Plus-size women are at higher risk for certain health problems during pregnancy. But most plus-size pregnant women have healthy pregnancies, especially if they manage their weight gain, get regular prenatal care, and have a birthing plan in place for their labor and delivery.
Healthy pregnancy for plus-size women does not happen alone: women and providers need to work together to ensure the best outcomes. The first step is understanding your current health, body mass index (BMI), health history, and lifestyle (such as eating and physical activity habits) and how these factors can affect your pregnancy. Then you and your provider can work together to create a healthy pregnancy plan that meets your specific health needs. The plan may include meal planning, nutritional goals, physical activity changes, and ideas for reducing stress.
Your healthy pregnancy plan can also help set the stage for your long-term health. Continuing healthy behaviors after giving birth can provide life-long health benefits.
Pregnancy for Every Body aims to help pregnant women and their providers work toward these ultimate goals: healthy pregnancies, safe deliveries, and healthy babies.
BMI is a ratio of height to weight (weight in kilograms divided by height in meters squared) that healthcare providers use to categorize someone’s weight status. Research shows that different weight statuses are associated with different health risks and benefits, including some related to pregnancy. Learn about BMI categories and about calculating your BMI .
Healthcare providers use BMI as one piece in the overall puzzle of providing care. Your BMI is one factor in your healthy pregnancy plan, but it is not the only factor and not even the main factor. Your current health, health history, lifestyle and habits, and other information help your provider understand your pregnancy and your specific health risks. Your provider takes all of this information into account when working with you to create a healthy pregnancy plan that meets your specific needs.
Research shows that a BMI of 30 or higher before pregnancy is linked to higher risk of pregnancy complications.
Women with a pre-pregnancy BMI of 30 or higher 1 are at higher risk for the following:
Getting early and regular prenatal care allows your provider to watch for signs of these conditions and possibly treat some of them before symptoms become serious. Your provider may also adjust the timing of or order different tests, such as earlier testing for gestational diabetes, based on your health and health risks.
In most cases, healthcare providers recommend against losing weight or trying to lose weight once you are pregnant. 1 Doing so may affect the growth and development of the fetus. They may, however, recommend that you adjust your eating and physical activity habits, so you do not gain more weight than is recommended.
Yes. Babies whose mothers had a BMI of 30 or higher during pregnancy:
First: Congratulations on your pregnancy!
Second: Remember that most plus-size women have healthy pregnancies and healthy babies.
Next: Be more informed!
Find a provider who treats you with respect and who you can trust. Talk with your healthcare provider about your current health, health history, lifestyle, and other factors that may affect your pregnancy. Work with your provider to create a healthy pregnancy plan . Find more resources on our Resources page .
Healthcare providers recommend that plus-size women considering pregnancy try to lose weight before they begin trying to get pregnant. 1 Losing weight before pregnancy is one of the best ways to reduce weight-associated pregnancy risks. Losing even a few pounds can improve health outcomes.
Once you are pregnant, you and your provider will track your weight at each visit to check the growth of your fetus. If you are gaining less weight than current guidelines suggest, but the fetus is growing well, there may be no need to gain more weight. If the fetus is not growing well, you and your provider may need to change your diet and physical activity habits.

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