“During my first pregnancy, I thought I had everything under control—until I started reading ingredient labels and researching foods I had been eating for years. From the sushi I craved to the ‘healthy’ herbal teas in my cupboard, I quickly realized how much I didn’t know about pregnancy-safe nutrition. As a chemist and a mom of two, I’ve spent years navigating these questions, and now I want to help you do the same—without the overwhelming guesswork.” from Entela Celiku, the chemist behind Kungul.
Pregnancy is a time of immense transformation, and the choices you make each day impact both your health and your baby’s development. From the foods you eat to the way you care for your body and mind, everything plays a role in ensuring a smooth and healthy pregnancy. While proper nutrition and a balanced lifestyle are key, knowing which foods and products to be cautious about is just as important.
A pregnant woman’s body requires additional energy to support the growing baby. On average, an expecting mother needs about 300-500 extra calories per day in the second and third trimesters, depending on her weight, activity level, and individual health needs. These calories should come from nutrient-dense foods rather than empty calories. Prioritizing whole foods rich in protein, healthy fats, complex carbohydrates, vitamins, and minerals is essential to ensuring both maternal and fetal health. While food should always be the primary source of these nutrients, some women may need additional supplementation, particularly if blood tests show deficiencies.
Folic acid plays a critical role in preventing neural tube defects in developing babies. The U.S. Preventive Services Task Force recommends that women take 400 to 800 micrograms (mcg) of folic acid daily, beginning at least one month before conception and continuing through the first 12 weeks of pregnancy. For a reliable option, check out Elba’s Pharmacy, Folic Acid 800 mcg tablets with vit. B12.
Omega-3 fatty acids, particularly DHA and EPA, are critical for fetal brain and eye development. While these can be obtained from fatty fish like salmon, sardines, and anchovies, many women opt for fish oil supplements to ensure adequate intake. However, when choosing a supplement, it’s important to verify that it is purified and tested for heavy metals, as some fish-derived oils may contain mercury and other contaminants.
Ensuring adequate iron intake is equally important during pregnancy, as iron supports increased blood volume and oxygen supply to the baby. Iron-rich foods such as lean red meat, poultry, spinach, lentils, and fortified cereals should be included in the diet, and if an iron supplement is needed, it should be taken with vitamin C-rich foods to enhance absorption. Calcium and vitamin D also play a crucial role in developing strong bones and teeth, and sources such as dairy, almonds, and exposure to sunlight help meet these needs.
While a healthy diet should be the primary source of essential nutrients, some women may need additional supplements based on their blood tests and individual needs. Prenatal vitamins, iron supplements, vitamin D, and omega-3s can be beneficial, but it’s crucial to take them under a doctor’s recommendation to avoid excessive intake of certain nutrients that may be harmful. Always consult with a healthcare provider before starting any new supplement.
While many foods provide essential nutrients, some pose risks due to bacterial contamination, toxins, or hormone-disrupting chemicals. Large predatory fish like shark, swordfish, king mackerel, and bigeye tuna accumulate high levels of mercury, which can impair the baby’s nervous system development. Instead, pregnant women should choose low-mercury fish such as salmon, sardines, trout, and shrimp, limiting fish consumption to 2-3 servings per week. Raw seafood, including sushi and undercooked shellfish, should be avoided due to the risk of parasites and bacterial infections.
Another concern is unpasteurized dairy products, which may carry Listeria monocytogenes, a bacterium that can cause miscarriage, stillbirth, or preterm labor. Soft cheeses like brie, camembert, feta, and blue cheese should only be consumed if labeled pasteurized.
Similarly, deli meats, pâté, and smoked meats should be heated thoroughly before consumption to eliminate bacterial risks. Raw or undercooked eggs should also be avoided, as they can carry Salmonella, which can cause severe foodborne illness.
Pregnant women should also be mindful of herbal teas and spices, as some herbs can trigger uterine contractions or interfere with pregnancy hormones. Chamomile, licorice root, and sage should be limited, while ginger and lemon balm teas are considered safer alternatives. Cinnamon consumption should also be moderated, particularly Cassia cinnamon, which contains coumarin, a compound that in high amounts may affect liver function and blood clotting. If consuming cinnamon, Ceylon cinnamon is the better choice.
Caffeine intake should be limited to 200 mg per day to reduce the risk of low birth weight and preterm labor, while alcohol should be completely avoided, as no safe level has been established for pregnancy.
Exercise during pregnancy is beneficial for circulation, stress reduction, and muscle strength, helping to prepare the body for labor. Prenatal yoga, walking, swimming, and low-impact strength training are excellent choices, while high-impact workouts, contact sports, and exercises that strain the abdomen should be avoided. For expectant mothers looking for a safe and supportive space to stay active, CitrusCoconut Studio in Tirana, run by Halisa Prifti, offers specialized prenatal yoga and fitness classes tailored to pregnancy needs. Halisa Prifti, the inspiring founder of CitrusCoconut, is also the beautiful mama featured in the cover photo of this blog!
As hormonal changes can lead to mood swings, anxiety, and fatigue, prioritizing mental wellbeing is just as important as physical health. Deep breathing, relaxation techniques, and getting adequate sleep can help manage stress, while connecting with other expectant moms can provide emotional support.
For many women, morning sickness is one of the most challenging aspects of early pregnancy, but there are natural remedies that can help. Ginger tea, ginger chews, or fresh ginger can soothe nausea, while eating small, protein-rich meals throughout the day helps stabilize blood sugar. Staying hydrated is essential, and adding lemon or cucumber slices to water may ease queasiness. Vitamin B6 supplements, when recommended by a doctor, can also be effective in reducing nausea, while some women find relief through aromatherapy with peppermint or lemon essential oils. For high-quality essential oils, check out:
Pregnancy is a time to prioritize health and wellbeing, making informed choices that support both you and your baby. A balanced diet, safe physical activity, and proper self-care can make this journey more comfortable and fulfilling.
At Kungul, we are committed to providing science-backed insights to help expectant mothers make the best decisions for their health. Stay tuned for more guides on postpartum recovery and baby care essentials!
