Pregnancy and Lactation Nutrition

PREGNANCY AND LACTATION NUTRITION

Section Overview

Nutrition needs change during pregnancy and breastfeeding. Eating a variety of nutritious foods can help you meet those changing needs. But eating well during this stage of life doesn’t have to mean following a perfect diet. Appetite, nausea, food preferences, fatigue, culture, budget, family responsibilities and access to food can all affect what and how you eat.

This section provides evidence-based nutrition guidance to help you understand what your body needs during pregnancy and breastfeeding along with practical strategies for making those recommendations work in everyday life.

Your needs are individual. Nutrition needs during pregnancy and breastfeeding can vary based on your age, body size, activity level, stage of pregnancy, whether you are breastfeeding fully or partially, health conditions and other individual factors.

Why It Matters

Eating well during pregnancy and breastfeeding helps support your health while providing important nutrients for your baby’s growth and development.

Nutrition Recommendations During Pregnancy & Breastfeeding

Eating a variety of nutrient-dense foods during pregnancy and breastfeeding can help provide the energy and nutrients you and your baby need. Build meals with vegetables, fruits, whole grains, protein foods and dairy or fortified alternatives, along with healthy fats from foods such as nuts, seeds, avocados, olives, eggs and seafood.

Use Food Block Buddy as a simple guide for building balanced meals and snacks. Your overall food and energy needs may change throughout pregnancy and breastfeeding, so the amount on your plate may look different at different stages.

Pregnancy and breastfeeding nutrition recommendations: Eat a variety of nutrient-dense foods from all food groups each day, including fruits, vegetables, whole grains, protein foods, dairy or fortified dairy alternatives, and healthy fats. During pregnancy, additional energy needs are generally 0 calories in the first trimester, about 340 calories per day in the second trimester, and about 450 calories per day in the third trimester. Breastfeeding generally requires about 330–400 additional calories per day compared with prepregnancy needs. Individual needs may vary.

A Few Nutrients Deserve Extra Attention

During pregnancy and breastfeeding, your body needs more of some nutrients to support your health and your baby’s growth and development. A varied diet provides many of these nutrients, but a few deserve extra attention.

Folate & Folic Acid

Especially important before and during early pregnancy.

Folate supports cell growth and your baby’s early brain and spinal cord development. Folic acid before and during early pregnancy helps prevent neural tube defects.

Try: Dark leafy greens, beans, lentils, citrus fruits and fortified grains, along with the folic acid recommended for you.

Iron

Especially important during pregnancy.

Your body needs extra iron during pregnancy to make more blood and help deliver oxygen to your growing baby.

Try: Lean meat, poultry, seafood, beans, lentils, spinach and iron-fortified foods. Pair plant sources of iron with foods rich in vitamin C to help your body absorb the iron.

Iodine

Important during pregnancy and breastfeeding.

Iodine supports thyroid function and your baby’s brain and nervous system development.

Try: Seafood, dairy foods, eggs and iodized salt.

*Not all prenatal vitamins contain iodine.

Choline

Important during pregnancy and breastfeeding.

Choline supports your baby’s brain and nervous system development.

Try: Eggs, meat, poultry, fish, dairy foods, soybeans, beans, nuts and some vegetables.

*Many prenatal vitamins contain little or no choline.

Calcium + Vitamin D

Especially important during pregnancy and breastfeeding.

Calcium and vitamin D work together to support healthy bones and teeth for you and your baby.

Try: Milk, yogurt, cheese, fortified dairy alternatives and other calcium- and vitamin D-rich foods.

Omega-3s and DHA

Important during pregnancy and breastfeeding.

DHA is an omega-3 fatty acid that supports your baby’s brain and eye development.

Try: Choose lower-mercury seafood such as salmon, sardines and trout regularly during pregnancy and breastfeeding.

Eating little or no animal food?

Vitamin B12 deserves special attention during pregnancy and breastfeeding because it is naturally found primarily in animal foods. Fortified foods and/or supplementation may be needed. Talk with your healthcare professional or Registered Dietitian Nutritionist about meeting your needs.

What About a Prenatal Vitamin?

Food provides important nutrients during pregnancy but it can be difficult to meet every need through food alone. A daily prenatal vitamin can help fill important nutrient gaps.

Prenatal vitamins aren’t all the same. Some may contain little or no iodine or choline, and gummy prenatal vitamins may not contain iron. Talk with your healthcare professional about choosing a prenatal vitamin that meets your individual needs.

Eating Safely During Pregnancy

Most foods can be part of a healthy diet during pregnancy. A few foods and drinks deserve extra attention because pregnancy increases the risk of illness from certain foodborne germs, and substances such as mercury and alcohol can affect a developing baby. You don’t need to be afraid of food, it is just important to know what choices need a little additional care.

Pregnancy seafood guidance: Eat 8–12 ounces of lower-mercury seafood each week. Good choices include salmon, shrimp, sardines, tilapia, trout, pollock and canned light tuna. Avoid king mackerel, marlin, orange roughy, shark, swordfish, Gulf of Mexico tilefish and bigeye tuna.
Pregnancy food safety guidance: Cook meat, poultry, seafood and eggs thoroughly. Avoid raw or undercooked fish and shellfish, including raw sushi, sashimi, oysters, clams and mussels. Choose sushi made with cooked seafood or vegetables instead.
Pregnancy food safety guidance: Choose pasteurized milk, yogurt and cheese, wash fruits and vegetables, and avoid raw sprouts. Heat deli meats, cold cuts and hot dogs to 165°F or until steaming hot. Take extra care with refrigerated smoked seafood, pâtés or meat spreads, premade deli salads and queso fresco-type cheeses.
Pregnancy guidance for caffeine and alcohol: Limit caffeine to less than 200 mg per day. Avoid alcohol during pregnancy because there is no known safe amount, safe time or safe type of alcohol to drink during pregnancy.

What About Breastfeeding?

Recommendations change after pregnancy. Most pregnancy food restrictions are no longer necessary while breastfeeding, but seafood, caffeine and alcohol still deserve attention.

Eating Well Has to Work in Real Life

Knowing what to eat is only part of the picture. Pregnancy and life with a new baby can change your appetite, energy, food preferences and daily routine. Start with what is making eating difficult for you. Small changes can make eating well easier.

Make It Work For Your Table

Pregnant or breastfeeding while sharing meals with family? You don’t need to prepare a completely different meal for yourself. Start with foods everyone can share, then adjust your plate by adding foods, changing portions or choosing different components to meet your changing nutrition needs.

ONE FAMILY MEAL CAN LOOK A LITTLE DIFFERENT ON EVERY PLATE.

When to Ask for More Help

Most nutrition questions during pregnancy and breastfeeding can be addressed with general healthy-eating guidance. Sometimes, though, symptoms, health conditions or difficulty getting enough nutrition require individualized support. Talk with your healthcare professional or Registered Dietitian Nutritionist if you have concerns about your nutrition or your ability to eat well.

You Can’t Keep Food or Fluids Down

Occasional nausea and vomiting can happen during pregnancy, but frequent or severe vomiting can make it difficult to get enough food and fluids.

Get help: Contact your healthcare provider if you are unable to keep food or fluids down, have signs of dehydration or are concerned about how much you are able to eat or drink.

You’re Having Difficulty Eating Enough

Changes in appetite, nausea, food aversions or other symptoms can sometimes make it difficult to meet your nutrition needs.

Get help: Talk with your healthcare provider or RDN if eating enough continues to be difficult or you are concerned about your weight or nutrition.

You’re Managing a Health Condition

Gestational diabetes, diabetes, high blood pressure, kidney disease, digestive conditions and other health concerns may change your nutrition needs.

Get help: Individualized nutrition guidance can help you meet your needs while managing your health condition.

Your Diet Excludes Several Foods or Food Groups

Food allergies, intolerances, vegetarian or vegan eating patterns, cultural practices or other dietary restrictions may require additional planning during pregnancy or breastfeeding.

Get help: An RDN or healthcare professional can help you make sure important nutrients are covered and determine whether supplements are needed.

Getting Enough Food is Difficult

If cost, transportation or access to food makes it difficult to get enough food, support may be available.

Get help: A healthcare provider, community health worker, WIC program or other community organization may be able to connect you with food and nutrition resources.

You Have Questions About Breastfeeding or Your Baby’s Feeding

Questions about your own nutrition while breastfeeding may be addressed by an RDN or healthcare professional. Concerns about milk supply, latch, feeding difficulties or your baby’s growth need more individualized support.

Get help: Talk with your baby’s healthcare provider and/or a qualified lactation professional.

Not Sure Who to Ask?

Start with your prenatal or healthcare provider, a Registered Dietitian Nutritionist or a community health worker. For breastfeeding or infant-feeding concerns, a qualified lactation professional or your baby’s healthcare provider can also help connect you with the right support.