The phrase “eating for two” doesn’t mean eating twice as much—but eating twice as mindfully. During pregnancy, what you eat directly affects your baby’s development.

Essential pregnancy nutrients:

• Folic acid: helps prevent neural tube defects
• Iron: supports blood supply and reduces fatigue
• Calcium: builds strong bones and teeth
• Omega-3s: essential for baby’s brain development
• Protein: helps grow healthy cells and tissues

Tips for healthy eating:

• Fill half your plate with veggies and whole grains
• Stay hydrated—amniotic fluid and blood volume increase during pregnancy
• Limit sugar and processed carbs
• Snack on nuts, fruit, and Greek yogurt
• Listen to your body, but manage pregnancy cravings wisely

Consider speaking with a prenatal nutritionist if you have dietary restrictions, gestational diabetes, or concerns about weight gain. Your future self—and your baby—will thank you.