It’s easy to assume that the healthy foods you ate—or intended to eat 🙃—before pregnancy are still a good choice now that you’re expecting. That’s mostly true, but there are some important differences to keep in mind. 

Here are three things nutrition experts really want you to know:

1. Nutritional deficiencies are very common 

Most women enter pregnancy with at least one deficiency, and many other women develop them while pregnant. For example, a recent study from Ireland found that more than half of women became anemic by their third trimester of pregnancy, and other data shows similar trends worldwide.

What to do? Ask your doctor to test your iron, vitamin D3, and B12 levels once each trimester, if possible. If your levels are low, they may recommend supplements or working with a registered dietitian. 

2. Fat is your friend

Dietary fats help your body produce estrogen, progesterone, and other hormones fundamental to your baby’s development in utero. Additionally, many essential vitamins—A, D, E, and K—are fat soluble, which means they’re best absorbed when eaten with a little dietary fat.

What to do? Aim to consume some fat with every meal and snack. Fish can be a very healthy source, so consider eating some low-mercury seafood twice per week or taking a fish oil or algae-based supplement. Registered dietitian Stephanie Middleberg, MS, RD, CDN, recommends this supplement for omnivores and this one for plant-based eaters.  

Other rich sources of fat include: avocados, olives, nuts, seeds, coconut, full-fat dairy, poultry, and meat. 

3. Your protein needs are going up

Proteins are literally the building blocks of life. They support every aspect of your baby’s development from their blood to their muscles to their metabolism—and your needs increase considerably during pregnancy. Getting enough protein may help reduce fatigue, control your blood sugar, lower your risk of gestational hypertension, and support post-labor recovery.

What to do? Try to include some protein with every snack and meal. Most women need about 75 to 100 grams per day in the first trimester and more than 100 grams a day by the third trimester. To determine how much of an increase this is from your norm, use this calculator from the U.S. Department of Agriculture—for many women, it’s substantial.

Here’s an example of a daily menu that adds up to about 120 grams of protein:

• Breakfast: Yogurt parfait made with 1 cup full-fat Greek yogurt with 2 tablespoons hemp hearts, one serving of fresh fruit, and ¼ cup granola (31 grams)
• Morning snack: Apple with 2 tablespoons nut butter (6 grams)
• Lunch: 2-egg Greek omelet with 1 ounce feta cheese, 2 pieces of sourdough toast, and ½ avocado (26 grams)
• Afternoon snack: 2 energy bites (4 grams)
• Dinner: 6 ounces salmon with 1 cup lentils and one serving of roasted veggies (55 grams)

And here’s a list of high-protein foods and their protein contents to help you think through how to get to 100 grams each day:

Learn more about the research

World Health Organization. (2019). Anaemia in women and children. World Health Organization. 

Pawlak, R., Parrott, S. J., Raj, S., Cullum‐Dugan, D., & Lucus, D. (2013). How prevalent is vitamin B 12 deficiency among vegetarians?. Nutrition Reviews, 71(2), 110-117.

Pawlak, R., Lester, S. E., & Babatunde, T. (2014). The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature. European Journal of Clinical Nutrition, 68(5), 541-548.