10 Simple Nutrition Tips for a Healthier Pregnancy

Eating well during pregnancy doesn’t have to be complicated. With just a few simple shifts, you can support your body, fuel your growing baby, and feel more energised along the way.

Here are 10 key tips to guide you through a more nourishing pregnancy:

1. Prioritise Whole Foods

Choose foods as close to their natural state as possible—think fresh fruits, vegetables, meats, poultry, fish, eggs, legumes, seeds, and healthy fats. Minimising highly processed foods helps reduce inflammation and supports optimal fetal development.

2. Eat Small, Frequent Meals

This helps manage nausea, supports steady blood sugar levels, and can boost your energy throughout the day. Listen to your body and respond with gentle, nourishing meals.

3. Balance Your Plate

Every meal should ideally include:

• ½ plate non-starchy vegetables

• ¼ plate quality proteins and healthy fats

• ¼ plate carbohydrates (like grains, fruit, dairy, legumes, starchy veg)

This method, recommended by Lily Nichols RDN, CDE, supports balanced nutrition without the stress of calorie counting.

4. Stay Hydrated

Aim for 8–12 cups of water daily. Struggling with plain water? Add slices of lemon, cucumber, berries, or mint to make it more appealing.

5. Include Iron-Rich Foods

Iron supports your increased blood volume and helps prevent fatigue.

• Heme iron (highly absorbable): liver, red meat, sardines, oysters, chicken thighs

• Non-heme iron: leafy greens, spirulina, legumes
  Pair with vitamin C (like citrus, tomatoes, or capsicum) to enhance absorption.

6. Focus on Choline and Protein

Choline supports brain development and reduces the risk of neural tube defects.

• Found in: eggs, liver, broccoli, pinto beans, brussels sprouts, shiitake mushrooms

Protein needs also increase during pregnancy.

• Prioritise complete sources: meat, seafood, eggs, dairy, legumes, and nuts.

7. Embrace Healthy Fats

Fat-soluble nutrients like choline, vitamin D, and omega-3s are essential.
Include:

• Fatty fish (for DHA)

• Grass-fed meat

• Pasture-raised eggs

• Full-fat dairy

• Healthy oils: olive oil, coconut oil, ghee, butter, avocado, animal fats

8. Limit Sugar, Avoid Alcohol & Seed Oils

Too much sugar can spike blood sugar and lead to inflammation. Try natural sweets like fruit or keep portions small.

Avoid:

• Alcohol (it crosses the placenta and impacts development)

• Seed oils (vegetable oils like canola, soy, safflower) – they’re inflammatory and often found in processed foods

Cook with stable fats like coconut oil, ghee, butter, and extra virgin olive oil instead.

9. Consider a Quality Prenatal Supplement

While food comes first, supplements can help bridge nutritional gaps. Look for:

• Folate (not synthetic folic acid)

• Vitamin D3

• Choline

• DHA

Always consult your care provider and, if possible, request blood tests to determine what your body actually needs.

10. Give Yourself Grace

You don’t need to eat perfectly. The goal is progress, not perfection.
Focus on adding more nourishing foods, reducing the less helpful ones, and enjoying the process. Nutrition is also about joy, satisfaction, and self-care.

Want to Dive Deeper?

I highly recommend the book Real Food for Pregnancy by Lily Nichols.
You can also listen to our in-depth podcast conversation with her here:
Real Food for Pregnancy with Lily Nichols (RDN, CDE)

With warmth,
Kate Martyn
Registered Midwife, HypnoBirthing Practitioner
Host of the “What If We Were Taught” Podcast