Pregnancy Nutrition | Brigham Wellesley OB/GYN Associates
Comprehensive women's health, every stage of life
Every meal, snack, and glass of water you choose during pregnancy helps build the foundation your little one needs to grow strong, healthy, and ready for the world. At Brigham Wellesley OB/GYN Associates, our board-certified obstetricians know that pregnancy nutrition isn’t about perfection or restriction, it’s about giving your body what it needs, when it needs it, so you can feel your best while your baby develops.
We understand that pregnancy comes with a flood of advice, much of it conflicting or overwhelming. Our goal is to cut through the noise and give you clear, personalized nutritional guidance rooted in real medical expertise.
To talk through your pregnancy diet with an OB/GYN who knows your history, call (781) 235-4000, or request an appointment online.
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Why Nutrition Matters During Pregnancy
Your body is doing extraordinary work for nine months. It’s growing a placenta, expanding your blood volume, and building every organ and system your baby will need for life outside the womb, all while keeping you nourished, too. The nutrients you take in directly shape your baby’s brain development, bone strength, and immune system, which is why what’s on your plate matters more now than at almost any other point in your life. With that being said, you don’t need a complicated meal plan to eat well during pregnancy. You need variety, consistency, and a little guidance on what your changing body needs at each stage.
Building a Pregnancy-Approved Plate
A well-rounded pregnancy diet draws from all the major food groups, with a few nutrients deserving extra attention.
Folic Acid
Critical in the earliest weeks for your baby’s developing brain and spinal cord. Most providers recommend starting a prenatal vitamin with folic acid before conception, if possible, and continuing it throughout pregnancy.
Iron
Your blood volume nearly doubles during pregnancy, and iron helps carry oxygen to both you and your baby. Lean meats, beans, and leafy greens are strong sources.
Calcium and Vitamin D
Your baby’s skeleton is forming from the very early stages, drawing calcium from your own stores if dietary intake falls short. Dairy products, fortified plant milks, and leafy vegetables all help.
Protein
Essential for your baby’s rapidly multiplying cells and growing tissue. Eggs, poultry, fish, beans, and Greek yogurt are all excellent choices.
DHA and Omega-3s
These healthy fats support your baby’s brain and eye development, particularly in the third trimester. Low-mercury fish, walnuts, and fortified foods are good sources.
Choline
This essential nutrient is used for fetal brain development and a large majority of pregnant women fall short of the nutritional recommended intake.
Additionally, your prenatal vitamin is designed to fill in the gaps, not replace real food. Think of it as insurance, not your primary nutrition strategy.
How Much Weight Should I Gain?
Healthy weight gain during pregnancy looks different for everyone, and it depends largely on your weight before you become pregnant. Rather than chasing a number, focus on steady, gradual weight gain that your OB/GYN will track at each visit.
Generally speaking, most women gain modestly during the first trimester, often just a few pounds, as early pregnancy symptoms like nausea can make eating a challenge. Weight gain then tends to pick up in the second and third trimesters, typically settling into a pattern of roughly a pound each week. However, if you don’t follow this exact pattern, do not stress, you and your provider will follow your weight gain trend at each stage of your pregnancy. Your obstetrician will monitor your progress at every appointment and let you know if adjustments are needed, so you’re never guessing on your own.
Foods to Set Aside for Now
Pregnancy temporarily changes how your immune system responds to certain bacteria and toxins, which is why a handful of foods are best avoided until after delivery:
- Unpasteurized dairy products and juices
- Deli meats and hot dogs, unless heated/cooked until steaming
- Refrigerated pâtés or meat spreads
- Raw or undercooked sprouts
- Refrigerated smoked seafood
- High-mercury fish, such as swordfish, king mackerel, tilefish, and shark
If you’re unsure whether something is safe, don’t hesitate to reach out and ask, even if you’ve done your own research and are still confused. We would always rather answer a quick question than have you worry unnecessarily or take an unnecessary risk.
Keeping Food Safe in the Kitchen
Safe food handling deserves a little extra attention during pregnancy, since your immune system is more vulnerable to food-borne illness. Wash your hands thoroughly after handling raw meat; keep raw meat and poultry away from other foods and surfaces; and make sure meat, poultry, and eggs are cooked to a safe internal temperature before eating. Leftovers should be reheated until steaming hot all the way through.
Managing Nausea, Cravings, and Aversions
Pregnancy has a way of turning your usual appetite upside down. Morning sickness may make entire food groups unappealing for weeks, while cravings can pull you toward the exact opposite of what you expected to want. This is normal, and it doesn’t mean you’re failing at eating well.
Small, frequent meals often sit easier than three large ones, especially in the first trimester. Ginger, crackers, and cold or bland foods can help settle nausea. If you’re struggling to keep much down at all, or if nausea is interfering with your ability to stay hydrated, reach out to your OB/GYN for safe, effective options to help you feel better.
Schedule Your Pregnancy Nutrition Consultation at Brigham Wellesley OB/GYN Associates
Every pregnancy is different, and so are each person’s nutritional needs. Whether you’re managing gestational diabetes, navigating a restrictive diet, dealing with severe nausea, or simply want reassurance that you’re on the right track, our obstetricians are here to build a nutrition plan around you.
To schedule a visit and talk through your pregnancy nutrition with an experienced OB/GYN, call our Wellesley office at (781) 235-4000 or request an appointment online.
Pregnancy Nutrition FAQs
Do I really need to take a prenatal vitamin if I eat well?
Yes. Even the healthiest diet can fall short on nutrients like folic acid and iron, which your growing baby needs in higher amounts than food alone typically provides. A daily prenatal vitamin closes that gap.
Can I still drink coffee during pregnancy?
Most OB/GYNs consider moderate caffeine intake, generally under 200mg per day, or about one 12-ounce cup of coffee, safe during pregnancy. During your pregnancy nutrition consultation talk with your provider about what amount is right for you.
Is it safe to eat fish while pregnant?
Yes, and it’s encouraged. Low-mercury options like salmon, shrimp, and light canned tuna provide valuable omega-3s. Just avoid high-mercury varieties like swordfish and king mackerel, and make sure that the fish is fully cooked. Unfortunately, that does mean sushi is off the table for now, but there are some delicious deep fried and fully cooked options at your favorite sushi joint.
What should I do if nothing sounds appealing due to nausea?
Try small, frequent meals of whatever you can tolerate. Bland, cold, or salty foods are often easier in early pregnancy. If nausea is severe or persistent, call our office and we may be able to prescribe something that can help.
How many extra calories do I actually need while I am pregnant?
It varies by trimester and by individual, but many women need relatively few extra calories in the first trimester, with needs increasing modestly in the second and third. Your OB/GYN can help you figure out what’s right for your body and your pregnancy.