How to eat well when pregnant

Eat a variety of foods

Eat a mix of healthy foods from each food group, including fruits, vegetables, whole grains, proteins, dairy, and oils. 

Eat more fruits and vegetables

Aim to eat five or more portions of fruits and vegetables a day. Try to eat half of your plate as fruits and vegetables at mealtimes. 

Eat whole grains

Make half of your grain servings whole grains, such as brown rice, quinoa, barley, and oats. 

Eat protein

Eat a variety of proteins each day, such as lean meats, poultry, eggs, beans, peas, nuts, and seeds. 

Eat iron-rich foods

Eat iron-rich foods every day, such as meat, chicken, seafood, dried beans and lentils, and green leafy vegetables. 

Eat foods with vitamin D

Eat foods with vitamin D, such as fatty fish, fortified milk, and orange juice. 

Limit sweets and fats

Keep sweets and fats to a minimum. 

Avoid certain foods

Avoid seafood that contains mercury, uncooked or partially cooked meats, uncooked shellfish, raw eggs, and soft, mold-ripened cheese. 

Wash fruits and vegetables

Wash fruits and vegetables thoroughly to remove any dirt that may contain toxoplasma.