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Creating A Healthy Diet for Your Pregnancy In 2021

Creating A Healthy Diet for Your Pregnancy In 2021

by PREGNANCY CARE CENTER on April 20, 2021

When you find out you are pregnant, it can feel like an abundance of information is thrown at you about how to take care of your health during your pregnancy. One topic that is often stressed as essential is eating nutritious foods, not just for your health, but for your baby as well. Whether this is your first pregnancy or it’s been a while, at Pregnancy Care Center of Grants Pass we understand that this might all seem overwhelming. But not to worry! In this blog, we will take some of that stress off “your plate” and talk about what a healthy diet for your pregnancy looks like. 

The following information is a great start to creating a well-balanced, healthy diet during your pregnancy. We understand that every woman’s body and health is different and that might mean you need a more personalized diet to help meet your body’s needs during pregnancy. We always recommend you speak with your doctor if you have any questions or concerns about what foods you should or should not consume on your specific pregnancy diet.

Fill Up on the Good Stuff 

When making a healthy diet plan for your pregnancy, it’s important to focus on whole foods that give you the highest amounts of the nutritious “good stuff.” This includes: 

  • Fruits and vegetables

  • Protein

  • Fiber 

  • Water

  • Complex Carbs

  • Healthy Fats 

Fruits and Vegetables

We’ve heard it our whole lives — eating fruits and vegetables is good for you. This still holds true in pregnancy! Each day, aim to eat five portions of fruits and vegetables. They can be consumed in many different ways such as: juice, dried, canned, frozen, or fresh. It is important to know that fresh and frozen (if frozen soon after picking) fruits and vegetables typically have higher levels of vitamins and other nutrients, which will give you greater health benefits.


Some of the top sources of high quality protein are: lean beef, pork, chicken and eggs. Beef and pork are also rich in iron, choline, and other B vitamins — all of which you’ll need in higher amounts during pregnancy.

There are some plant-based protein options that are ideal for vegans, or women who want to have a wide variety of protein in their diet. These plant-based protein sources include: beans, lentils, legumes, nuts, seeds, nut butters, tofu and soy products, and quinoa.


While pregnant, women have a higher risk of developing constipation. You can minimize this risk and help your body feel better by consuming plenty of fiber. Studies have also shown that increasing fiber intake will also decrease the risk of hemorrhoids during pregnancy.

To meet your fiber needs, focus on: whole grain foods, beans, lentils, fruits, and vegetables.


Hydration is key, especially when pregnant! During pregnancy, your blood volume increases, which means you need to drink more water to avoid dehydration. Your body will also send hydration to your baby, so don’t forget to keep your water bottle with you! Not only will drinking water help you stay hydrated, but it can also reduce your risk of a urinary tract infection and relieve constipation, both of which are common during pregnancy. 


The general rule of thumb during pregnancy is to drink about 80 ounces of water a day. It’s important to note that the amount of water each woman needs varies, so discuss with your doctor how much water you should drink daily based on your needs and health. 

Complex Carbs

Complex carbs have more nutrients than simple carbs. They give you energy, are higher in fiber, and digest more slowly. This also makes them more filling, which means they’re a helpful option for maintaining a healthy weight during pregnancy. Some choices include: potatoes, rice, oats, corn, cereal, pasta, and bread.


Healthy Fats

Not all “fats” are created equal. The fats from fried or junk food are not what you should be going after on a daily basis, especially when you are pregnant. In fact, your diet should not include more than 30% of fat, for both your health and the long-term health of your baby. When choosing fats, it’s important to stick with the “healthy” ones known as monounsaturated and omega-3’s. Some of these “healthy fats” include: olive oil, peanut oil, sunflower oil, sesame oil, canola oil, avocados, nuts, and seeds.


How We Can Help

At Pregnancy Care Center, we understand that you may be faced with a lot of overwhelming information and decisions. We are here to help equip you with beneficial information for your health during your pregnancy. You do not have to go through this alone! 


We offer free pregnancy and parenting education classes called Pathways. As part of these classes, we have partnered with nutritionists, doctors, nurses, counselors, and other healthcare professionals in the community to offer in-depth, interactive, educational classes. If you would like to learn more about planning a successful pregnancy diet or how to take care of yourself throughout your pregnancy, our pregnancy health classes will equip you to do just that. 


Dads and support partners are welcome too! Give us a call at (541) 479-6264 to learn more. 


If you just found out you’re pregnant and are looking for support in your first steps, our medical center is ready to help as well. Call or go online to schedule an appointment online. Our compassionate and understanding staff can offer you perspective, guidance, and resources. And don’t worry about the cost- all our services are free!