Your guide to healthy eating during pregnancy

Written by the Progyny Editorial Team. Reviewed by the Progyny Clinical Team — November 2025.

You’ve likely heard the saying that when you’re pregnant, you’re “eating for two.” That sounds like you should double your portions to eat for two adults — not so! A growing baby does not need many calories. Instead, think of it as eating “twice as healthy.”

In fact, during the 1st trimester you usually don’t need any additional calories unless recommended by your doctor.

In your 2nd and 3rd trimesters, you usually only need an additional 250 to 450 calories a day to support a growing baby, depending on your pregnancy weight goal.

In addition to getting enough calories, it’s important to follow a healthy eating plan rich in nutrients. Let’s take a look at what that means.

Protein, fat, and carbohydrates

All foods are made up of some combination of protein, fat, and carbohydrates. Choosing the right balance and types of these foods will help you have a healthy pregnancy.

These guidelines can help you make great choices.

Protein

✅ Choose lean proteins like:	❌ Limit high-fat proteins like:
Fish Skinless chicken and turkey Lean cuts of pork, beef, and lamb Low-fat or fat-free cheese Seafood Plant-based protein (like tofu, tempeh, seitan)	Fatty cuts of meat Sausage Hot dogs Bacon

Fat

✅ Choose heart healthy, plant-based fat from:	❌ Limit saturated fat, found in:	🚫 Avoid trans-fat, found in:
Avocado Nuts and nut butters Seeds Olives Vegetable oils	Meat (beef, lamb, pork, chicken and turkey with skin) Full-fat dairy (butter, whole milk, whole yogurt) Coconut and palm oils	Fried foods Hard margarines and shortening Many baked goods and shelf-stable snacks

Carbohydrates

✅ Choose high-fiber carbohydrates like:	❌ Limit processed, low-fiber carbohydrates like:
Vegetables Fruit Whole grains Whole wheat pasta, tortillas, and breads Brown rice Oatmeal Beans Legumes Quinoa Sweet potatoes Winter squash	Sugary cereals Fruit juice or other sweetened beverages Desserts and sweets White breads and pasta White rice Pastries

Try the balanced plate method

The balanced plate method is a simple eating approach to help you — and your baby — get enough protein, nutrition-rich fruits and vegetables, and fiber-packed grains for energy.

The best part? It’s easy to follow and will help you make small changes that you can keep up over time. Here’s how it works:

1. Start with a 9-inch plate (a salad or lunch plate, not a dinner plate)
2. Divide it into 4 sections, with:
   • ½ plate for fruits and vegetables
   • ¼ plate protein
   • ¼ plate carbohydrates
3. Add a serving of calcium-rich, low-fat or fat-free dairy or dairy alternative on the side

Pro-tip: Place the vegetables on your plate first, followed by fruit, then protein, and grains last. This will reduce the chance of putting too many grains on your plate and crowding out the other nutrient-dense foods.

If you have diabetes or gestational diabetes, talk with your doctor about the right eating plan for you

You can do this

These strategies can help you meet your nutrition and healthy weight gain goals during pregnancy.

• Choose minimally-processed foods when you can.
• Avoid skipping meals or going too long without eating.
• Skip sugary drinks, juices, and smoothies.
• Limit fried foods, sweets, and desserts.
• Include protein, healthy fats, and fiber at each meal and snack. They’re packed with nutrition and will help you feel full longer.
• Be physically active — at least 30 minutes each day!

Be sure to tell your partner, family, or friends about your nutrition goals so they can support you and you can make healthy changes together.

Talk with your doctor about your weight gain and nutrition goals and reach out to your Progyny Care Advocate for guidance any time. We’re here for you!

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.