Healthy and Fit Pregnancy
Dietary and Nutrition Guide for Pregnant Moms

Pregnancy is such a beautiful and momentous event for every woman. Getting to create and nurture life inside you is such a life-changing experience that feeds the soul and spirit with so much love. Pregnancy is also a crucial time for the body due to the drastic changes it has to undergo. It is important to nourish it with the essential vitamins and nutrients during this time to ensure the health of both mother and child.

During this time, women usually eat whatever they want to satisfy their pregnant cravings. It is important to remember though that along with eating well, expectant moms must eat healthily. To help expectant moms have a balanced diet that nourishing for mother and child, meals must be prepared in accordance to their special dietary and nutritional needs. Here’s a quick Dietary and Nutrition Guide for Pregnant Moms. Diet may vary though depending on the health condition and special needs so always consult with your doctor if this is suited to your needs.

 Recommended Daily Caloric Intake For Pregnant Women

First and Second Trimester: 2,000 calories per day

Third Trimester: 2, 200 calories per day

 Food Chart

Breads and grains 6-11 servings

Fruit 2-4 servings

Vegetable 4 or more servings

Dairy products, 4 servings

Protein, 3 servings

Fats and sweets, use sparingly

What to Eat:

Foods high in:

 Omega 3 and DHA for baby’s Brain Development

Folic Acid to prevent Neural Tube Defects

High Fiber Diet for a healthy digestion

Calcium for Strong Bones and Teeth for both mother and child

Iron for a healthy immune system, to prevent anemia, and for healthy cells

What to Avoid:

Raw eggs, sushi/raw fish, too much sugar, junk and fast food, alcohol.

Avoid fish high in Mercury. The list below will help you determine which seafood/fish contains the highest and lowest levels of Mercury.

Fish with the Highest Levels of Mercury

  • King Mackerel
  • Swordfish
  • Tilefish
  • Shark

Fish and Seafood with Mid-Range Mercury Levels

  • Tuna (all varieties except skipjack)
  • Orange Roughy
  • Marlin
  • Grouper
  • Spanish Mackerel
  • Chilean Seabass
  • Bluefish
  • Lobster
  • Weakfish (sea trout)
  • Halibut
  • Sablefish
  • Striped Bass or Rockfish

Fish and Seafood with Low Mercury Levels

  • Snapper
  • Monkfish
  • Carp
  • Freshwater perch
  • Skate
  • Canned light tuna (Skipjack)
  • Spiny lobster
  • Jacksmelt
  • Boston or Chub Mackerel
  • Croaker
  • Trout
  • Squid
  • Whitefish
  • American shad
  • Crab
  • Scallops
  • Pacific Cod and Pollock

Fish and Seafood with Very Low Mercury Levels

  • Catfish
  • Mullet
  • Flounder, fluke, plaice, sand dabs
  • Herring
  • Anchovies
  • Pollock
  • Crayfish
  • Haddock
  • Sardine
  • Hake
  • Salmon
  • Oyster
  • Tilapia


Philippine Association for Childbirth Education

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