pass it my way!

Here is a list of foods and ingredients that should definitely be added to both your baby’s diet for healthy growth and development and your own.

Organic Foods

During the pregnancy, many expecting moms come to the realization that you are helping to build your baby with every bit of food you eat. So besides eating lots of whole and fresh foods, we suggest to eat organic foods whenever possible, which is a great way to reduce the exposure to persistent pesticides and other substances. 

If you find it hard to find or afford all organic food products, not to worry! There are great resources that help you prioritize. Check out the Dirty Dozen list updated every year by the Environmental Working Group, which is based on USDA pesticide data. 

Whole Protein Sources

We think it’s wise to consume animal proteins from animals that are raised without antibiotics or added synthetic growth hormones. Additionally, look for certified organic pasture-raised poultry and grass-fed beef when possible. When it comes to seafood, be mindful of mercury levels. Organic eggs are rich in protein and choline, and organic dairy provides calcium and vitamin D. Vegetarian proteins are also delicious: Stock up on nuts, seeds, legumes, and beans.


Filtered water is best, and make sure to stay fully hydrated—especially in the warmer seasons!

Powerhouse Foods

Fuel up on nutrient-rich foods like kale and other dark leafy greens. And mix in whole grains, including ancient varieties like quinoa, amaranth, and millet.

best to pass!

Here is a list of foods and ingredients that should be avoided if possible.

Unpasteurized dairy products

They can contain bacteria that are potentially harmful to both you and your baby.

Raw or Undercooked Meat and Fish

These may also contain potentially harmful bacteria.

Partially Hydrogenated Fats

It’s best to pass on partially hydrogenated or “trans” fats since they may contribute to heart disease, and the FDA urges that we have as little as possible of these types of fats in our diets. 


Whatever you eat, your baby is also eating—so be mindful of your caffeine intake. Some studies have suggested that too much caffeine during pregnancy may cause miscarriage. There are differing opinions about what constitutes too much caffeine; some experts say more than 150mg a day is too much, while others draw the line at 300g. Reducing caffeine during pregnancy as much as possible is your safest course of action.


Drinking alcohol during pregnancy can cause a wide variety of physical and mental birth defects. Recent studies indicate that small amounts of alcohol can be acceptable, but until science can conclusively determine how much is truly safe, many pediatricians still advise that you avoid alcohol during pregnancy altogether.

Fish Consumption

There are two things you should be aware of when consuming fish during pregnancy:

1. High Mercury Fish

Mercury consumed during pregnancy has been linked to developmental delays and brain damage in babies. Fish known for high levels of mercury include shark, swordfish, king mackerel, albacore tuna and tilefish. For more info, visit the Got Mercury Calculator

2. Fish from Waters with Industrial Pollutants

If you fish in local lakes and streams, it’s important to consider that those waters could have been exposed to high levels of polychlorinated biphenyls. These fish include bluefish, striped bass, salmon, pike, trout, and walleye. This does not apply to the fish you may purchase at the grocery store. For more info in your area, contact your local EPA office.