Nutrition in Pregnancy

When people prepare for pregnancy, they often focus only on taking prenatal vitamins or avoiding certain foods. But nutrition throughout pregnancy is one of the most important factors in supporting both maternal health and fetal development. Global health experts emphasize that the quality of calories—and where they come from—is just as important as the quantity. In this article, I’ll walk you through practical strategies for balancing protein, carbohydrates, and fats during pregnancy.

I’m Anna, a birth and postpartum doula, lactation counselor, and childbirth educator supporting expat families in the Eindhoven region of the Netherlands.

1. Prioritize Protein

Protein is essential for your body and your growing baby. It supports muscle development, hormone production, and overall energy levels. During pregnancy:

Early pregnancy: Aim for about 100g of protein per day
Late pregnancy: Aim for about 130g of protein per day

Good sources of protein include:

Animal meats like beef, chicken, or liver (excellent for iron)
Eggs and dairy products
Fish
Plant-based options like lentils, tofu, and beans

Remember: iron needs increase during pregnancy, and animal sources such as liver are particularly nutrient-dense.

2. Focus on Whole-Food Carbohydrates

Carbohydrates fuel your body and support fetal growth. Aim for around 175g of carbohydrates per day, coming primarily from whole foods:

Vegetables
Fruits
Whole grains
Beans

Limit processed sugar to no more than 25g per day (about 2 tablespoons), as pregnancy reduces your body’s ability to process sugar efficiently. Adding a variety of colorful vegetables to meals can help ensure you’re getting micronutrients, fiber, and antioxidants.

3. Include Healthy Fats

Fats are an essential part of a balanced diet, providing energy, supporting hormone production, and aiding fetal brain development:

Aim for a mix of saturated fats, unsaturated fats, and avoid trans fats
DHA, an omega-3 fatty acid found in cold-water fish like salmon, is critical for infant brain development and may help prevent postpartum depression
Focus on whole-food sources of fat and moderation rather than strict avoidance

Fats, along with proteins and carbohydrates, should make up roughly a third of your daily calories each. Balance and variety are key—enjoy the foods you eat, and don’t stress over perfection.