This post is sponsored by our partners at HCA Florida Healthcare.
When you’re “eating for two,” planning your daily diet can often prompt as many questions as recipes — especially when you find yourself grappling with an increased appetite and the need to make thoughtful dietary choices. But we’re here to provide reassurance, and answers to some of your most common questions to help you get the nutrition you need.
I’m always hungry. Is that normal?
It’s perfectly normal to have a bigger appetite during pregnancy. Your body is producing a tiny human, and that requires extra energy to support your growing child. Changing hormones, especially elevated progesterone levels, can also stimulate your appetite. Rest assured your hunger is a natural part of this journey.
What foods should I include in my pregnancy diet?
Addressing your nutritional needs during pregnancy can improve your health and that of your baby. And it’s always a good idea to talk to your HCA Florida pregnancy care team for help tailoring your dietary choices to meet your specific likes, dislikes, and needs.
Proper nutrition during pregnancy is essential to ensure the health of both you and your developing baby. This list of foods and nutrients from the U.S. Department of Health and Human Services can help you know what to include in your diet.
- Dairy products. Dairy is an excellent source of the calcium your baby’s growing body requires to build strong teeth and bones. Choose low-fat or fat-free options.
- Fruits and vegetables. Aim for a rainbow of colors. Fruits such as watermelon, grapes, berries, pineapple, pomegranate and grapefruit are excellent choices. Leafy greens like spinach and kale are rich in folate, which prevents neural tube defects.
- Healthy fats. Healthy fats, such as those found in nuts, seeds, avocados and olive oil, are an integral component of brain development. Omega-3 fatty acids benefit you and your baby.
- Hydration. Drinking plenty of water is always a good health strategy. But it’s even more critical during pregnancy. Staying hydrated helps maintain amniotic fluid levels and supports your increased blood volume.
- Lean proteins. Protein promotes the growth of your baby’s tissues, including their developing brain. Include sources like chicken, turkey, low-mercury fish, beans, lentils and tofu.
- Prenatal vitamins. Prenatal vitamins can help fill in any nutritional gaps in your diet. They are particularly important for ensuring you get the needed amounts of folic acid, iron and vitamin D.
Whole grains. Foods like brown rice, oats and whole wheat bread provide fiber to aid digestion and help prevent constipation.
What foods should I avoid during pregnancy?
Changes to your immune system put you and your unborn child at greater risk of foodborne illness caused by bacteria found in certain foods. Some can harm your baby, slow their development, or cause permanent health challenges.
This list of foods from the Office of Disease Prevention and Health Promotion to avoid during pregnancy can help you make healthier choices.
Limit or avoid:
- Certain herbs and supplements. Some herbs can be harmful during pregnancy. Always consult with your healthcare provider before taking any herbal products.
- High-mercury fish. Fish like swordfish, shark, king mackerel and tilefish have high mercury levels, which can affect your baby’s developing nervous system.
- Processed and deli meats. These can harbor bacteria and are often high in preservatives and sodium. If you eat deli meats like salami, be sure they are thoroughly heated.
Raw or undercooked foods. This includes sushi, undercooked meats, eggs, and unpasteurized dairy products. These can contain harmful bacteria like Listeria, Salmonella and E. coli.
What can I eat to combat nausea and vomiting?
Vomiting and nausea are common due to hormonal changes, especially in the first trimester. Although not typically a health emergency, nausea and vomiting can affect your life and ability to follow your regular routine. Adjusting your diet may offer some relief. This list from the American College of Obstetricians and Gynecologists can get you started.
- Applesauce and plain rice. These are part of the BRAT diet (bananas, rice, applesauce, toast) and are often recommended when recovering from gastrointestinal upset.
- Bananas. Bananas are gentle on your stomach and replace the potassium depleted by vomiting.
- Bland foods. Once you can keep fluids down, try bland foods like plain toast, crackers or rice. These are easy on your stomach and can help settle nausea.
- Clear fluids. Start with small sips of water, clear broths or electrolyte-replenishing drinks.
- Ginger. Ginger has natural anti-nausea properties. Ginger tea, ginger ale with real ginger, or ginger snaps can be helpful when your stomach feels jumpy.
- Honey. A teaspoon of honey can provide a gentle energy source and soothe an irritated throat after vomiting.
Pickles. Some pregnant women find that pickles’ sour and salty taste can help curb nausea and replenish lost electrolytes.
Need pregnancy care close to home?
HCA Florida Healthcare has a team of expert OB/GYNs and midwives to answer all your questions — from prenatal vitamins to labor and delivery care. We also have classes and events to help you prepare for birth and after delivery.
As one of the largest healthcare providers in the state, our extensive network is home to everyone from OB/GYNs and midwives to high-risk pregnancy doctors and neonatologists. Find an OB/GYN.
