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A healthy diet is essential at all stages of life. However, during pregnancy, its importance becomes crucial for the mother’s health, the development of the fetus, and the baby’s healthy growth into adulthood.
Recent studies show that knowledge about proper nutrition during pregnancy is still limited among a large portion of the pregnant population, leading to many questions and the spread of food-related myths.
With this article, I aim to answer and clarify the most common questions about this important phase in a woman’s life.
Tips for Nutrition During Pregnancy
During the period between pre-conception and the first trimester of pregnancy, the nutrients that should be prioritized in the diet are:
Vitamin B9 (folic acid)
Iodine
Vitamin D
Iron
Omega-3
Vitamin B12
From the second trimester onward, calcium and iron levels should be monitored, as the fetus’s need for these minerals increases from that point.
The diet should therefore include dairy products, dark leafy green vegetables, organ meats, meat, eggs, and legumes.
Throughout the entire pregnancy, omega-3 should also be taken into account, ensuring its intake through oily fish, flaxseed, or chia seeds.
Iodine should be obtained through the consumption of fish, shellfish, crustaceans, seaweed, dairy products, eggs, and cereals.
Maintaining adequate vitamin D levels is also recommended. From a dietary perspective, it can be found in oily fish, crustaceans, and organ meats. However, the most effective source of this vitamin is sunlight—about 20 minutes of daily sun exposure is advised.
Eating for Two: Yes or No?
No.
During pregnancy, a woman does experience an increase in her energy needs. However, this does not mean she needs to double her calorie intake. Myths like this can lead pregnant women to gain excessive weight, which may increase the risk of gestational diabetes or other complications.
In the first trimester, no major changes in caloric intake are needed—an estimated increase of just 70 kcal. In the second trimester, an average of 260 extra kcal is required, and by the third trimester, around 500 kcal.
What Is a Healthy Weight Gain During Pregnancy?
It depends on the woman’s weight at the time of conception. The following values are general guidelines for expected weight gain from the beginning to the end of pregnancy, based on BMI (Body Mass Index):
Women with a healthy weight (BMI: 18.5–24.9 kg/m²): 11.0 kg – 16.0 kg
Underweight women (BMI: <18.5 kg/m²): 12.5 kg – 18.0 kg
Overweight women (BMI: 25.0–29.9 kg/m²): 7.0 kg – 11.5 kg
Women with obesity (BMI: >30.0 kg/m²): 5.0 kg – 9.0 kg
Women with twin pregnancies: 16.0 kg – 20.5 kg
Which Foods Should Be Avoided During Pregnancy?
Studies show that nutrition during pregnancy plays a key role in the proper development of the fetus.
Therefore, foods that are low in nutrients and/or highly processed should be avoided, such as: fish high in methylmercury, pastries, fast food, cookies, gummy candies, chocolate, soft drinks, alcohol, and coffee.
There are also specific foods to avoid and precautions to take in order to prevent infections such as toxoplasmosis or listeriosis, including:
Eating only well-cooked meat, fish, eggs, or seafood
Peeling and thoroughly washing fruits and vegetables
Avoiding processed meats (cold cuts)
Excluding unpasteurized dairy products and soft cheeses
Are There Fruits to Avoid During Pregnancy?
No. All fruits can be consumed during pregnancy, but whenever possible, they should be peeled and thoroughly washed to avoid contamination by pathogens.
Living Clinic's Nutritionist
The Nutritionist at Living Clinic is Dr. Carolina Alves.
Her academic journey began with a degree in Nutritional Sciences from the School of Biotechnology at the Portuguese Catholic University.
She holds a Postgraduate Degree in Pediatric Nutrition from the same institution.
She is also certified in Orthomolecular Nutrition and Psychoneuroimmunology by EMAC, Functional Nutrition by Nutriscience, and Nutrition Coaching with Dr. Joana Carvalho Costa.
Her main areas of expertise include:
Weight loss
Gastrointestinal health
Women’s health
Nutrition in pre-conception and pregnancy
Pediatric nutrition (from complementary feeding to adolescence)
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