{"id":26902,"date":"2021-09-13T18:24:15","date_gmt":"2021-09-13T18:24:15","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26902"},"modified":"2025-05-13T20:26:27","modified_gmt":"2025-05-13T20:26:27","slug":"pregnancy-diet-menu","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/","title":{"rendered":"Pregnancy Diet Menu: Simplify Your Meal Choices to Get the Most Nutrients for You and Your Baby"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#What_Is_the_Best_Diet_for_a_Pregnant_Woman\" >What Is the Best Diet for a Pregnant Woman?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#How_Many_Calories_Should_a_Pregnant_Woman_Eat\" >How Many Calories Should a Pregnant Woman Eat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#What_Are_the_Best_Foods_to_Eat_While_Pregnant\" >What Are the Best Foods to Eat While Pregnant?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Supplementation_During_Pregnancy\" >Supplementation During Pregnancy<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Iron\" >Iron<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Folate\" >Folate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Vitamin_D\" >Vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Zinc\" >Zinc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Choline\" >Choline<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Sample_Healthy_Pregnancy_Diet_Menu\" >Sample Healthy Pregnancy Diet Menu<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Day_One\" >Day One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Day_Two\" >Day Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Day_Three\" >Day Three<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Day_Four\" >Day Four<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Day_Five\" >Day Five<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Day_Six\" >Day Six\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Day_Seven\" >Day Seven\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Which_Foods_Should_Pregnant_Women_Avoid\" >Which Foods Should Pregnant Women Avoid?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#What_Is_a_Good_Pregnancy_Diet_Menu_to_Lose_Weight\" >What Is a Good Pregnancy Diet Menu to Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#What_makes_a_baby_beautiful_in_the_womb\" >What makes a baby beautiful in the womb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Is_coconut_water_good_for_pregnancy\" >Is coconut water good for pregnancy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#Which_fruit_is_best_for_pregnancy\" >Which fruit is best for pregnancy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#How_can_I_improve_my_babys_brain_during_pregnancy\" >How can I improve my baby\u2019s brain during pregnancy?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Every soon-to-be mother wonders about the best foods to eat during pregnancy. You may be wondering whether you need to change your diet completely and what to do if you&#8217;re craving a slice of pizza.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Diet_Menu\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72040\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-2-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-2-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The truth is that you don&#8217;t need to go on a special diet when you&#8217;re pregnant. You can indulge in the occasional treat, including pizza and other foods you love. However, moderation is the key. Maintaining a healthy diet that includes all the nutrients you and your growing baby need is also important.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what you need to know about the best pregnancy diet menu.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Diet_for_a_Pregnant_Woman\"><\/span><b>What Is the Best Diet for a Pregnant Woman?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">NHS, <\/span><\/i><span style=\"font-weight: 400;\">the<\/span><i><span style=\"font-weight: 400;\"> Office of Disease Prevention and Health Promotion, <\/span><\/i><span style=\"font-weight: 400;\">and <\/span><i><span style=\"font-weight: 400;\">UNICEF, <\/span><\/i><span style=\"font-weight: 400;\">the best diet for a pregnant woman is one that\u2019s rich in (<\/span><a href=\"https:\/\/www.nhs.uk\/pregnancy\/keeping-well\/have-a-healthy-diet\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/odphp.health.gov\/myhealthfinder\/pregnancy\/nutrition-and-physical-activity\/eat-healthy-during-pregnancy-quick-tips\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.unicef.org\/parenting\/what-to-eat-when-pregnant\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A variety of whole fruits and vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains such as oats, barley, quinoa, brown rice, and bulgur.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Proteins from lean animal meats, in addition to plant proteins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-fat or fat-free pasteurized dairy products. Dairy alternatives are also allowed, but look for fortified variations.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy oils and fats.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Such a healthy and balanced diet helps provide nourishment for you and your growing baby.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Diet_Menu\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72044\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-1024x640.png\" alt=\"Pregnancy Diet Menu\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Should_a_Pregnant_Woman_Eat\"><\/span><b>How Many Calories Should a Pregnant Woman Eat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A common myth is that pregnant women &#8220;eat for two&#8221;. This is not only untrue, it could also lead to unhealthy maternal weight gain, which may negatively affect the mother and baby (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2475299123266159\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). While an expectant mother does need to eat more calories than she was consuming on her pre-pregnancy diet, she doesn\u2019t need to double her calorie intake<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The truth is that pregnant women only need to consume an additional 340 to 450 calories each day during their second and third trimesters (<\/span><a href=\"https:\/\/odphp.health.gov\/myhealthfinder\/pregnancy\/nutrition-and-physical-activity\/eat-healthy-during-pregnancy-quick-tips\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/nutrition-during-pregnancy\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Note that women carrying twins or triplets are recommended to consume approximately 600 and 900 extra calories a day, respectively (<\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/nutrition-during-pregnancy\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve delivered your baby and are actively breastfeeding, your body will need an extra 450 to 500 calories to make enough milk for your infant (<\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/breastfeeding-your-baby\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please Note:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re worried about gaining weight while pregnant as you need to consume more calories, remember that gaining weight while expecting is a normal part of the process. The amount of healthy weight gain in pregnant women is largely dependent on pre-pregnancy weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Speak to your health provider to better understand how much healthy weight you\u2019re expected to gain &#8211; this can help you keep track of the chances of unhealthy gestational weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279575\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this article to learn more about an <\/span><a href=\"https:\/\/betterme.world\/articles\/pregnancy-workout-plan\/\"><b>early pregnancy workout<\/b><\/a><span style=\"font-weight: 400;\">: safety tips and more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Best_Foods_to_Eat_While_Pregnant\"><\/span><b>What Are the Best Foods to Eat While Pregnant?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best pregnancy diet plan menu consists of a variety of whole, healthy foods, such as:<\/span><\/p>\n<ul>\n<li><b>Fruits And Vegetables<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to try and eat five servings of fruits and vegetables every day when pregnant, including fresh, frozen, or canned produce and 100% fruit juices. These foods are rich in vitamins and minerals, such as A, E, K, and C, fiber, folate, potassium, magnesium, iron, phosphorus, zinc, and calcium.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These foods are also rich in antioxidants that protect cells from damage and may help prevent conditions such as gestational diabetes and other pregnancy disorders, in addition to adverse birth disorders (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0022316623006624\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bmcnutr.biomedcentral.com\/articles\/10.1186\/s40795-023-00814-w\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Complex Carbohydrates<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Any healthy 7-day meal plan for pregnant women needs to include complex carbohydrates. These foods provide your body with energy so you don&#8217;t feel tired and lethargic (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6471256\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A pregnant woman\u2019s carbohydrate intake recommendation varies by region and country. In the United States, pregnant women are recommended to consume at least 175 grams of carbohydrate per day, which is 45 g more than non-pregnant women (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11280101\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whole grains such as oatmeal or quinoa, brown rice, and whole-wheat bread and pasta, together with legumes such as lentils and beans are rich in vitamins, such as E, B1, B2, B3, and B6, iron, folate, magnesium, potassium, fiber, and protein.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Diet_Menu\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<ul>\n<li><b>Proteins<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Plant-based and lean animal proteins are also another essential part of a healthy pregnancy diet menu week-by-week plan. According to research, adequate intake of <a href=\"https:\/\/betterme.world\/articles\/difference-between-complete-and-incomplete-proteins\/\">proteins<\/a> is good for the mother and essential for fetal growth, survival, birth weight, and more (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5882021\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The recommended dietary allowance (RDA) for protein during the first trimester of pregnancy is estimated at 46 g a day and 71 g per day during the second and third trimesters (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7997328\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Excellent sources for a 7-day pregnancy diet menu include lean meats, poultry, fish, eggs, dairy, beans, lentils, nuts, seeds, and soy products.<\/span><\/p>\n<ul>\n<li><b>Healthy Fats<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Expectant mothers should consume up to 30% of their daily calorie intake from healthy fats and oils (<\/span><a href=\"https:\/\/karger.com\/anm\/article\/80\/1\/1\/871636\/Current-Guidelines-on-Fat-Intake-in-Pregnant-and\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Healthy fat sources olive oil, avocado, nut butter, oily fish, grass-fed butter, and full-fat dairy products, are all great options. Healthy fats with omega-3 fatty acids are particularly important for your baby&#8217;s brain development after birth (<\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/nutrition-during-pregnancy\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Dairy and Dairy Alternatives<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research on the consumption of milk and other dairy products during pregnancy has shown a decreased risk of adverse maternal outcomes and increased benefits in infant birth weight and length (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6518133\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38368233\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Dairy products and fortified dairy products are also rich in calcium, which is essential for the bone health of the expectant mother and baby.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Supplementation_During_Pregnancy\"><\/span><b>Supplementation During Pregnancy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It&#8217;s also a good idea to take supplements throughout pregnancy to make up for any nutritional deficiencies. Make sure to talk with your doctor or a registered dietitian before you start taking supplements, as some may be harmful during pregnancy. Generally, pregnant women need to supplement the following nutrients, so look for a prenatal vitamin formulated for pregnancy that contains them.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Iron\"><\/span><b>Iron<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Iron is a major component of hemoglobin. Hemoglobin is the protein that carries oxygen in red blood cells. The maternal volume of blood in the body rises by roughly 45% during pregnancy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4928162\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). To generate extra hemoglobin in this blood, pregnant women need more iron. An iron deficiency in pregnancy has been shown to lead to adverse pregnancy outcomes, including increased maternal illness, low birth weight, prematurity, slow and smaller-than-average fetal growth, and problems with fetal brain development (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7492370\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Taking a prenatal supplement with iron ensures that you have sufficient iron throughout your pregnancy.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Diet_Menu\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72046\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-2-1024x640.png\" alt=\"Pregnancy Diet Menu\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-2-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-2-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Folate\"><\/span><b>Folate<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pregnant women need 600 micrograms of folate daily. Folate is needed for healthy cell division, particularly during fetal growth and pregnancy. It&#8217;s also important for the formation of red blood cells (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3218540\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). As it\u2019s essential during the very early stages of pregnancy, it\u2019s often recommended that folate (or folic acid) supplementation is started a few months before conception.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vitamin_D\"><\/span><b>Vitamin D<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Adequate <a href=\"https:\/\/betterme.world\/articles\/is-vitamin-d-good-for-your-skin\/\">vitamin D<\/a> intake during pregnancy may lower your risk of preeclampsia, gestational diabetes, bacterial vaginosis, and preterm labor. Vitamin D plays a crucial role in helping your body absorb calcium and phosphorus (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32487800\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During pregnancy, it&#8217;s important to get at least 600 IU of vitamin D every day as you&#8217;re more likely to be deficient in vitamin D when pregnant.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Zinc\"><\/span><b>Zinc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A pregnant woman needs 11 milligrams of zinc daily (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5104202\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Some studies have shown that supplementing with zinc may improve birth outcomes and reduce the risk of preterm births, particularly for low-income women (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7043363\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choline\"><\/span><b>Choline<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The majority of pregnant women don\u2019t get enough choline in their diet. Choline helps with the development and growth of the nervous system and liver during fetal life and infancy. Research has suggested that choline influences early brain development, learning abilities, memory retention, and behavior in infants (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2441939\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Healthy_Pregnancy_Diet_Menu\"><\/span><b>Sample Healthy Pregnancy Diet Menu<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s an example of a 7-day healthy menu for pregnant women:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_One\"><\/span><b>Day One<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Oatmeal with berries and milk\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> 1 banana and \u00bd cup yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Mixed greens, chopped walnuts, crumbled feta cheese, 1 tablespoon balsamic vinaigrette on top of a bed of mixed fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Whole-wheat crackers with sliced cucumbers and tomato slices spread with hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Wild salmon with a side salad of spinach, carrots, and tomatoes drizzled with olive oil, or your favorite light dressing, and fresh fruit for dessert<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Two\"><\/span><b>Day Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Avocado, eggs, and whole-grain toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Carrot sticks and cucumber slices dipped in hummus\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Vegetable stir fry (broccoli, carrots, red peppers, mushrooms) over steamed brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">1 apple and one ounce of almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Chicken fajitas (chicken breast pieces saut\u00e9ed with green pepper strips and onion slices on a whole-wheat tortilla), and a side of fresh fruit for dessert<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Three\"><\/span><b>Day Three<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Omelet made with spinach, tomato, and avocado, served with 1 slice of whole-grain toast or a corn\/bean tortilla<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">1 medium banana and 1 ounce of peanuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Vegan Mexican bean salad consisting of black beans, corn, salsa, and avocado on a bed of lettuce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">One pear and a one-ounce serving of almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Chef Salad (chopped romaine with tomato wedges, cucumber slices, croutons, and hard-boiled egg chunks), and a side dish of fresh fruit for dessert<\/span><\/li>\n<\/ul>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Diet_Menu\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Four\"><\/span><b>Day Four<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Creamy quinoa cereal made by cooking quinoa with skim milk, cinnamon, and blueberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">A small handful of almonds and 1 medium apple\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Whole-wheat spaghetti with turkey meatballs, saut\u00e9ed zucchini, kale, and tomato sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A small bowl of sugar snap peas and a piece of string cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Roasted chicken breast over steamed brown rice topped with saut\u00e9ed mushrooms and onions<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Five\"><\/span><b>Day Five<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Overnight oats topped with berries, nuts, and chia seeds\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A medium banana and 1-ounce peanuts.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Steamed broccoli with whole-grain pasta, grated parmesan cheese, olive oil, salt, and pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">A medium orange<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Lamb chops with green beans, saut\u00e9ed mushrooms, and onions; fresh fruit for dessert<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Six\"><\/span><b>Day Six\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Overnight oats topped with berries, nuts, and chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Greek yogurt topped with chia seeds\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Vegan Mexican bean salad consisting of black beans, corn salsa, avocado on a bed of lettuce\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> 1 apple and a handful of almonds\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Slow-cooker beef chili<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Seven\"><\/span><b>Day Seven\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Quinoa cereal made by cooking quinoa with skim milk, cinnamon, and blueberries\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">A small handful of almonds and a medium banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Steamed broccoli with whole-grain pasta, grated parmesan cheese, olive oil, salt, and pepper\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> 1 medium orange<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Baked tilapia fillets over saut\u00e9ed spinach and mushrooms with mashed potatoes, and fresh fruit for dessert<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For a more in-depth meal plan, check out our article on a <\/span><a href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/\"><b>28-week pregnancy diet<\/b><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Foods_Should_Pregnant_Women_Avoid\"><\/span><b>Which Foods Should Pregnant Women Avoid?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Avoiding foodborne illness is particularly important during pregnancy. You should exercise caution when including these foods in your pregnancy diet plan menu:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Raw or Undercooked Meat, Poultry, Eggs, and Seafood<\/b><\/p>\n<p><span style=\"font-weight: 400;\">These foods may contain bacteria called listeria, which can cause illness in a mother and baby during pregnancy. These foods also include processed meats such as deli meats (<\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/listeria-and-pregnancy\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). If you do eat these foods, make sure they\u2019re cooked thoroughly, with no pink left in the center of the meat before eating them.\u00a0<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<p style=\"text-align: center;\"><b>Pre-prepared Foods, Ready Meals, or Takeaways<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pre-prepared foods are usually made with raw eggs, meats, poultry, etc. They may not have been cooked at high enough temperatures to kill the harmful bacteria that is found in these ingredients, so they may cause illness when you eat them.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Unpasteurized Juice or Dairy Products<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Unpasteurized juice, raw milk, or unpasteurized cheese can contain the bacteria listeria (<\/span><a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/listeria-and-pregnancy\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). Pasteurization kills the bacteria before these products reach your table.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Unwashed Vegetables and Fruit<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Produce, such as fruits, vegetables, and salads, should be washed thoroughly before eating to remove any harmful bacteria.<\/span><\/p>\n<p><em><strong>Read more:<\/strong><a href=\"https:\/\/betterme.world\/articles\/pregnancy-treadmill-workout\/\"> Pregnancy Treadmill Workout: Benefits, Safety, and a Sample Routine<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Pregnancy_Diet_Menu_to_Lose_Weight\"><\/span><b>What Is a Good Pregnancy Diet Menu to Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While it\u2019s commendable that you\u2019re considering achieving a healthy weight before meeting your baby, weight loss may not be the best idea at this time. Weight loss requires reducing your calorie intake and performing exercise, sometimes high-impact workouts, to see quick and long-term results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During pregnancy, high-impact workouts aren\u2019t recommended, and cutting your calorie intake may have adverse effects on you and your baby. However, all hope is not lost. Healthy weight loss during pregnancy may be achieved with the right conditions and guidance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should speak to your health provider so you can come up with a dietary and <a href=\"https:\/\/betterme.world\/articles\/staying-fit-while-pregnant-2\/\">low-impact exercise<\/a> plan that will help you shed those extra calories without risking your health and pregnancy.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Diet_Menu\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72045\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-1-1024x640.png\" alt=\"Pregnancy Diet Menu\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-1-1720x1075.png 1720w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Collage-Banner-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_makes_a_baby_beautiful_in_the_womb\"><\/span><strong>What makes a baby beautiful in the womb?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Most answers to what makes a baby beautiful in the womb are anecdotal and have no scientific research to back them. Your baby\u2019s features are based on parental genetics.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_coconut_water_good_for_pregnancy\"><\/span><strong>Is coconut water good for pregnancy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, coconut water is a good and safe option for hydration during pregnancy (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11395342\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_fruit_is_best_for_pregnancy\"><\/span><strong>Which fruit is best for pregnancy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There isn&#8217;t one single &#8220;best&#8221; fruit for pregnancy. All fruits are good for pregnancy, so eat as many as you can and in as many varieties as you can find.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_improve_my_babys_brain_during_pregnancy\"><\/span><strong>How can I improve my baby\u2019s brain during pregnancy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Research has shown that low physical activity and poor nutrition can impair brain development in the womb. To avoid this, pregnant women should increase their physical activity &#8211; within the recommended safety precautions &#8211; and they should also maintain a healthy diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Low-mercury seafood and iron and folate-rich foods may help improve cognitive development in the womb and may also reduce the risk of the development of cognitive and brain-related adverse effects (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S014976342400071X\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11478768\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Diet_Menu\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you\u2019re considering specifications for your pregnancy diet menu, you should aim to eat a healthy and well-balanced diet that\u2019s full of whole grains, plant-based proteins, healthy fats, and fresh produce.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s okay to indulge in occasional treats as long as they come from nutrient-dense foods that provide the vitamins and minerals that are needed for the health of both mother and baby.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consult a healthcare professional or registered dietitian to get more personalized advice regarding your nutrition regimen during pregnancy &#8211;\u00a0 after all, every woman is different.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Every soon-to-be mother wonders about the best foods to eat during pregnancy. You may be wondering whether you need to change your diet completely and what to do if you&#8217;re craving a slice of pizza.\u00a0 The truth is that you don&#8217;t need to go on a special diet when you&#8217;re pregnant. You can indulge in [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":72838,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[125,87],"class_list":["post-26902","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pregnancy Diet Menu: Simplify Your Meal Choices to Get the Most Nutrients for You and Your Baby - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you overwhelmed by the long list of diet considerations for pregnant women? Here\u2019s a simplified \u2605 PREGNANCY DIET MENU \u27a4 that will inspire you to create your own.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pregnancy Diet Menu: Simplify Your Meal Choices to Get the Most Nutrients for You and Your Baby\" \/>\n<meta property=\"og:description\" content=\"Are you overwhelmed by the long list of diet considerations for pregnant women? Here\u2019s a simplified \u2605 PREGNANCY DIET MENU \u27a4 that will inspire you to create your own.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-13T20:26:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/09\/pregnancy-diet-menu-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/d1c69cca021a3df02be76987394110c1\"},\"headline\":\"Pregnancy Diet Menu: Simplify Your Meal Choices to Get the Most Nutrients for You and Your Baby\",\"dateModified\":\"2025-05-13T20:26:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/\"},\"wordCount\":2229,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/pregnancy-diet-menu.png\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Every soon-to-be mother wonders about the best foods to eat during pregnancy. You may be wondering whether you need to change your diet completely and what to do if you're craving a slice of pizza.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Diet_Menu\\\"><img class=\\\"aligncenter size-large wp-image-72040\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-2-1024x640.png\\\" alt=\\\"\\\" width=\\\"770\\\" height=\\\"481\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The truth is that you don't need to go on a special diet when you're pregnant. You can indulge in the occasional treat, including pizza and other foods you love. However, moderation is the key. Maintaining a healthy diet that includes all the nutrients you and your growing baby need is also important.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's what you need to know about the best pregnancy diet menu.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Best Diet for a Pregnant Woman?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">According to the <\/span><i><span style=\\\"font-weight: 400;\\\">NHS, <\/span><\/i><span style=\\\"font-weight: 400;\\\">the<\/span><i><span style=\\\"font-weight: 400;\\\"> Office of Disease Prevention and Health Promotion, <\/span><\/i><span style=\\\"font-weight: 400;\\\">and <\/span><i><span style=\\\"font-weight: 400;\\\">UNICEF, <\/span><\/i><span style=\\\"font-weight: 400;\\\">the best diet for a pregnant woman is one that\u2019s rich in (<\/span><a href=\\\"https:\/\/www.nhs.uk\/pregnancy\/keeping-well\/have-a-healthy-diet\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/odphp.health.gov\/myhealthfinder\/pregnancy\/nutrition-and-physical-activity\/eat-healthy-during-pregnancy-quick-tips\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/www.unice ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/\",\"url\":\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/\",\"name\":\"Pregnancy Diet Menu: Simplify Your Meal Choices to Get the Most Nutrients for You and Your Baby - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/pregnancy-diet-menu.png\",\"dateModified\":\"2025-05-13T20:26:27+00:00\",\"description\":\"Are you overwhelmed by the long list of diet considerations for pregnant women? 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Pregnancy Diet Menu: Simplify Your Meal Choices to Get the Most Nutrients for You and Your Baby - BetterMe","description":"Are you overwhelmed by the long list of diet considerations for pregnant women? Here\u2019s a simplified \u2605 PREGNANCY DIET MENU \u27a4 that will inspire you to create your own.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/","og_locale":"en_US","og_type":"article","og_title":"Pregnancy Diet Menu: Simplify Your Meal Choices to Get the Most Nutrients for You and Your Baby","og_description":"Are you overwhelmed by the long list of diet considerations for pregnant women? Here\u2019s a simplified \u2605 PREGNANCY DIET MENU \u27a4 that will inspire you to create your own.","og_url":"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-05-13T20:26:27+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/09\/pregnancy-diet-menu-1024x640.png","type":"image\/png"}],"author":"Eve Chalicha, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kristen Fleming, RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/d1c69cca021a3df02be76987394110c1"},"headline":"Pregnancy Diet Menu: Simplify Your Meal Choices to Get the Most Nutrients for You and Your Baby","dateModified":"2025-05-13T20:26:27+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/"},"wordCount":2229,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/pregnancy-diet-menu.png","articleSection":["Diets"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Every soon-to-be mother wonders about the best foods to eat during pregnancy. You may be wondering whether you need to change your diet completely and what to do if you're craving a slice of pizza.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pregnancy_Diet_Menu\"><img class=\"aligncenter size-large wp-image-72040\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/pregnant-women-cravings-Button-Banner-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">The truth is that you don't need to go on a special diet when you're pregnant. You can indulge in the occasional treat, including pizza and other foods you love. However, moderation is the key. Maintaining a healthy diet that includes all the nutrients you and your growing baby need is also important.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's what you need to know about the best pregnancy diet menu.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Best Diet for a Pregnant Woman?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">NHS, <\/span><\/i><span style=\"font-weight: 400;\">the<\/span><i><span style=\"font-weight: 400;\"> Office of Disease Prevention and Health Promotion, <\/span><\/i><span style=\"font-weight: 400;\">and <\/span><i><span style=\"font-weight: 400;\">UNICEF, <\/span><\/i><span style=\"font-weight: 400;\">the best diet for a pregnant woman is one that\u2019s rich in (<\/span><a href=\"https:\/\/www.nhs.uk\/pregnancy\/keeping-well\/have-a-healthy-diet\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/odphp.health.gov\/myhealthfinder\/pregnancy\/nutrition-and-physical-activity\/eat-healthy-during-pregnancy-quick-tips\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.unice ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/","url":"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/","name":"Pregnancy Diet Menu: Simplify Your Meal Choices to Get the Most Nutrients for You and Your Baby - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/pregnancy-diet-menu\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/pregnancy-diet-menu.png","dateModified":"2025-05-13T20:26:27+00:00","description":"Are you overwhelmed by the long list of diet considerations for pregnant women? 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. 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