Eating, Pregnant.
Pregnancy food rules aren’t about purity or control—they’re about minimizing specific, rare risks. Most harm comes from patterns, not single meals. Eat intentionally, not anxiously.
Category:
Food as Medicine
Author:
Tyler Lloyd, MD
Read:
8 mins
Date:
Jan 18, 2026
What to Eat in Pregnancy (and Why It Matters)
Nutrition in pregnancy isn’t about eating “perfectly.” It’s about supporting three core physiologic goals: fetal growth, maternal metabolic stability, and micronutrient sufficiency. Protein is foundational. Adequate protein supports placental development, fetal growth, and maternal muscle preservation. Fully cooked eggs, poultry, beef, tofu, beans, and lentils are all excellent options. Fat matters—especially DHA. Healthy fats support fetal brain and nervous system development. Low-mercury fish like salmon, sardines, anchovies, and trout are not just safe—they’re encouraged 2–3 times per week. Carbohydrates should stabilize, not spike. Whole grains, fruits, and starchy vegetables provide steady glucose for fetal energy demands. Extreme restriction can backfire by increasing ketone production and fatigue. Micronutrients come from variety. Iron, calcium, iodine, folate, magnesium, and choline are best absorbed from food first, then supplemented as needed. Diverse, minimally processed diets outperform “clean eating” extremes. Bottom line: eating enough—and consistently—is more important than eating perfectly. Modern tools now offer advanced typographic control, integrating accessibility with aesthetic sensibility. These choices affect not just legibility, but emotional tone. Type becomes interface. Form becomes response. In a digital-first world, the craft of type now shapes how we feel, click, and connect. Learn more through selected breakdowns on Akihiko Blogs.
Foods to Avoid or Limit: Real Risks, Explained Clearly
Most pregnancy food restrictions exist to reduce two specific risks: foodborne infection and toxin exposure. Listeria risk (low frequency, high consequence): Listeria can cross the placenta and cause miscarriage, stillbirth, or neonatal infection. High-risk foods include: • Unpasteurized milk and cheeses • Refrigerated pâtés or meat spreads • Cold deli meats and hot dogs (unless heated until steaming) • Refrigerated smoked seafood These foods aren’t “dirty”—they’re just more likely to carry bacteria that pregnancy makes harder to fight. Mercury exposure (cumulative risk): Mercury affects fetal neurologic development. Avoid: • Shark • Swordfish • King mackerel • Tilefish Limit albacore tuna; light tuna is safer in moderation. Raw or undercooked foods: • Raw eggs, undercooked meat, raw fish • Unwashed produce These increase exposure to salmonella, toxoplasmosis, and E. coli. Alcohol: There is no proven safe threshold in pregnancy. Not because one drink guarantees harm—but because neurologic vulnerability varies and damage can be subtle, delayed, and irreversible. Perspective that matters: One accidental exposure is rarely dangerous. Chronic exposure is where risk compounds. Pregnancy nutrition should be informed, not fear-driven.
