Frequently Asked Questions
Avoid raw or undercooked meat, fish, and eggs; unpasteurized dairy and juice; high-mercury fish; raw sprouts; and deli meats unless heated to steaming. Limit caffeine to 200mg per day. Alcohol should be completely avoided during pregnancy.
ACOG recommends limiting caffeine to less than 200mg per day during pregnancy, about one 12-ounce cup of brewed coffee. Count all sources including tea, chocolate, and soft drinks.
Start 3 months before conception to build up folate stores. Key nutrients: at least 400mcg folic acid or methylfolate, 27mg iron, 200–300mg DHA, 1000mg calcium, and 600 IU vitamin D. If they cause nausea, try taking them with food or at bedtime.
Raw fish sushi should be avoided due to parasite and bacteria risk. Safe options include cooked rolls like shrimp tempura, vegetable rolls, and California rolls made with imitation crab.
No extra calories in the first trimester, about 340 extra per day in the second trimester, and about 450 extra in the third. Focus on nutrient-dense foods rather than counting calories.
Frequently Asked Questions
What foods should I avoid during pregnancy?
Avoid raw or undercooked meats, fish high in mercury (shark, swordfish, king mackerel, tilefish), raw eggs, unpasteurized dairy and juices, deli meats unless heated to steaming, and raw sprouts. Limit caffeine to 200mg daily (about one 12oz coffee). Also avoid alcohol entirely — no amount has been proven safe during pregnancy. When in doubt about a specific food, ask your healthcare provider.
How much caffeine can I have while pregnant?
Most health organizations recommend limiting caffeine to 200mg per day during pregnancy, roughly equivalent to one 12-ounce cup of brewed coffee. Caffeine crosses the placenta, and excessive intake has been linked to increased risk of miscarriage and low birth weight. Remember that caffeine is found in tea, chocolate, soft drinks, and energy drinks too — not just coffee. Some women choose to eliminate caffeine entirely, especially during the first trimester.
When should I start taking prenatal vitamins?
Ideally, start taking prenatal vitamins 3 months before trying to conceive. The most critical nutrient is folic acid (400-800 mcg daily), which helps prevent neural tube defects that develop in the first 28 days of pregnancy — often before you know you’re pregnant. If your pregnancy is unplanned, start prenatals as soon as you find out. Key nutrients include folic acid, iron (27mg), calcium (1000mg), vitamin D (600 IU), DHA (200-300mg), and iodine (220 mcg).
Can I eat sushi while pregnant?
Raw fish sushi should be avoided during pregnancy due to the risk of parasites and bacteria that could harm your baby. However, sushi made with cooked fish (like shrimp tempura rolls, eel, or crab), vegetable rolls, and fully cooked seafood options are generally safe. If you’re craving sushi, opt for cooked rolls from a reputable restaurant. Low-mercury cooked fish like salmon, shrimp, and tilapia are excellent pregnancy nutrition choices.
How many extra calories do I need during pregnancy?
Calorie needs increase gradually: no extra calories are needed in the first trimester, about 340 extra calories per day in the second trimester, and about 450 extra per day in the third trimester. These are guidelines — actual needs vary based on your pre-pregnancy weight, activity level, and whether you’re carrying multiples. Focus on nutrient-dense foods rather than counting calories. Quality matters more than quantity — choose whole grains, lean proteins, fruits, vegetables, and healthy fats.