Learning lesson 4 of 20
Nutrition basics during pregnancy
General food-safety and nutrient points to discuss with your prenatal care provider.
Sources reviewed October 19, 2026
What you'll learn
- Know why folic acid matters
- Recognize foods to avoid for food-safety reasons
- Prepare questions for prenatal visits
Folic acid
The CDC recommends that anyone who could become pregnant get 400 micrograms of folic acid every day, to help prevent some major birth defects of the brain and spine. Many prenatal vitamins include it; your provider may recommend a different dose in some situations.
Food safety
Pregnancy changes the immune system, so some foodborne infections are more dangerous. General advice includes avoiding unpasteurized milk and cheeses, cooking meat, poultry and eggs thoroughly, and washing fruit and vegetables well.
Fish and mercury
Fish provides protein and healthy fats, but some large fish contain more mercury. U.S. guidance encourages choosing lower-mercury fish; ask your provider which types and amounts are right for you.
No alcohol
There is no known safe amount of alcohol during pregnancy, according to the CDC.
Weight and eating during pregnancy
Healthy weight gain depends on your weight before pregnancy and is set with your provider. The adult BMI categories are not used to judge weight during pregnancy, and pregnancy is not a time for weight-loss dieting.
Common questions
Should I eat for two?
Energy needs rise modestly and mostly later in pregnancy. Your provider can tell you what is right for you.
Caution: Educational only. Severe nausea and vomiting, a history of an eating disorder, diabetes or any concern should be discussed promptly with your prenatal care provider.
Related tool
References
General education, not medical diagnosis or treatment. Ask a health professional about your situation. In an emergency call 911; for a mental health crisis call or text 988.
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