Nutrition during Pregnancy May 09 2022

Author Allison Cress
University of Georgia Intern :
Family and Consumer Sciences
Human Development Major



Nutrition During Pregnancy

 Nutrition and lifestyle during pregnancy can be an exciting topic that looks different for each person and family. Today, we will talk about some of the basics!

While there are many myths about the safety of caffeine during pregnancy, consumption of fewer than 4 cups of coffee per day is not related to pregnancy or developmental complications (Brown, 2020). This means, don’t go overboard with the coffee, but you are welcome to have a warm cup to start your day!

There is no defined safe level of alcohol intake during pregnancy, so it is recommended that women who are or may become pregnant do not drink (Brown, 2020).

Regular exercise is actually encouraged during pregnancy! Women who exercise regularly are at a lower risk for preterm birth than women who are inactive.

Most women will actually feel more thirsty as their body begins to need more water on a daily basis. 9 cups of fluid each day is a healthy amount for a pregnant woman.

Consumption of foods such as fish, chicken, whole grains, vegetables, fruits, and legumes are associated with a smaller chance of preterm birth versus a high-fat, high added sugar and refined grain products dietary pattern.

Remember to intake enough calories to support increased levels of weight gain and need for energy! 

Last, but not least, consume a diet that is satisfying, enjoyable, nutritious, and safe for both mom and baby! 


Brown, Judith E. (2020). Nutrition through the Life Cycle. (7th ed.). Cengage.


The Basics of a Good Diet for a Normal Pregnancy

  1. Provide sufficient calories to support appropriate rates of weight gain (add weight gain amount)

  2. Adhere to a healthy dietary pattern, including ChooseMyPlate food group recommendations.

  3. Provide all essential nutrients at recommended levels of intake

  4. Include 600 mcg folate, of which 400 mcg is folic acid, daily

  5. Provide sufficient dietary fiber (28 g/day)

  6. Include 9 cups fluid daily

  7. Include salt “to taste”

  8. Exclude alcohol

  9. satisfying and enjoyable

Nutrient needs in pregnancy may be met by several types of dietary patterns, including those that omit animal products. If animal products are omitted, special attention should be paid to ensure that mom gets enough sufficient vitamin B12, vitamin D, and the omega-3 fatty acids because these nutrients are primarily present in animal products.


WIC Resources

WIC is a great resource for women, infants, and children. WIC was made to help low-income women, infants, and children; but any family can apply for WIC if one family member meets the requirements. You can apply for WIC benefits through the WIC agency in your county. Different agencies do give priority to different groups of people. Here is a link to learn more about WIC and receive the WIC application requirements

 WIC applicants are required to see a doctor before receiving benefits. The doctor must see if the applicant is at “nutritional risk” or has poor nutrition. Candidates can go to their own doctor or see a WIC office or nutritionist for free. Below are some WIC offices in the Athens-Clarke County Georgia area.

  • Clarke County Health Department- WIC Clinic East Athens

  • Northeast Health District- Clarke County

  • Babies Can’t Wait

  • Oconee County Health Department

  • Babies Can’t Wait

  • Northeast Health District- Environmental Health Office


WIC clinics near me: