VEGETABLES AND LOW SUGAR FRUITS (to increase fiber and support increased vitamin and mineral demands)

• Leafy greens (spinach, chard, watercress, kale, escarole, endive, romaine)

• Broccoli • Cauliflower • Artichoke • Asparagus • Cabbage • Cucumber • Mushrooms • Sprouts • Celery • Radish • Brussels sprouts • Zucchini• Red bell pepper• Lemons and limes• Berries (blueberries,

strawberries, blackberries, raspberries)

• Green apples with skin• Kiwis• Grapefruit• Watermelon• Cantaloupe• Oranges• Peaches (fresh, with skin)

OTHER HEALTHY FATS(to support increased calorie needs and curb overeating)

• Avocado• Unrefined avocado oil • Unrefined olive oil • Olives

pregnancy DietFOOD L I�

eat often

OMEGA 3 DHA AND PROTEINS(to support baby’s brain and nervous system)

• Wild fish* (salmon, anchovy, sardines, chunk light tuna)

• Pasture-raised eggs with yolks• Fish oil• Krill oil• Algae oil

* Limit to two servings per week to stay within safe mercury levels

MORE PROTEINS(to build new cells, carb cravings, and increase iron levels)

• Grass-fed or organic meats (beef, bison, lamb, chicken, turkey)

• Bone broth (fish, beef, chicken)• Liver (beef, chicken)• Lentils (black, red, green)• Beans (black, pinto, navy,

garbanzo)• Seeds (hemp, pumpkin, chia,

flax)

PROBIOTIC FOODS(to increase mom’s healthy gut bacteria and promote baby’s healthy brain development)

• Organic full-fat plain yogurt• Organic kefir• Non-dairy yogurt (almond,

coconut) • Fermented cabbage

(sauerkraut, kimchi)• Apple cider vinegar

• Unrefined coconut oil • Coconut meat • Grass-fed butter

COMPLEX CARBOHYDRATES(to providing minerals and fiber to help with blood sugar balance)

• Sweet potatoes, yams • Beets • Carrots • Squash • Parsnips • Pumpkin • Turnips• Brown rice• Quinoa• Buckwheat• Lentil and bean pastas• Peas, beans, and lentils

HELPFUL SUPPLEMENTS• Prenatal vitamins• Fish oil • Algae oil (vegan source of DHA)• Probiotic capsules • Magnesium citrate (to relieve

constipation)• Licorice root capsules for

morning sickness (DGL only; non-DGL can cause early labor)

• Ginger capsules for morning sickness

SPICES AND HERBS(to reduce symptoms of morning sickness)

• Ginger • Turmeric • Marshmallow root tea

foods to avoid

THESE ARE FOODS THAT MAY CONTAIN TOXINS, BACTERIA, OR CHEMICALS

• So� cheeses such as brie and blue cheeses like gorgonzola

• Unpasteurized milk• Pate, including vegetable pate• Raw or partially cooked egg whites• Raw or undercooked meat, fish, or seafood• Pre-packaged or salad bar salads• Pre-cooked packaged meats and deli meats• Unwashed vegetables• Non-organic meats and dairy products• Artificial sweeteners (sucralose, aspartame)• Mercury heavy fish (shark, swordfish, king

mackerel, and tilefish)

THESE FOODS ARE NUTRIENT-POOR AND CONTAIN EMPTY CALORIES

• Refined sugar • Alcohol • Processed and fast foods • Refined vegetable oils (canola, peanut, soy,

corn, sa�ower, sunflower)

ALCOHOL(there is no known safe amount of alcohol that you can consume while pregnant.)

• Wine• Beer• Wine coolers• Malt beverages• Hard alcohols (whiskey, rum, vodka, tequila,

or snaps)

THESE FOOD AND BEVERAGES MAY CONTAIN CAFFEINE*

• Co�ee• Espresso• Black Teas• Green Teas• Energy Drinks• Sodas and so� drinks• Chocolate

* Reduce ca�eine to under 300mg per day

eat Occasionally

NATURAL SWEETENERS AND HIGH-SUGAR FRUITS(in small amounts because sugar feeds bad bacteria and and a�ects blood sugar)

• Oranges • Bananas• Grapes• Dried fruit (cherries, prunes,

dates, figs, apricots)• Fruit juices (orange,

cranberry)

• Raw honey • Coconut nectar • Green leaf stevia • Monk fruit sweetener • Pure maple syrup • Applesauce • Pineapple