Building a balanced pregnancy plate

Aim for half your plate vegetables and fruit, a quarter whole grains, and a quarter lean protein at most meals. This simple ratio covers folate, fiber, and slow carbs without any calorie counting. Add a healthy fat (avocado, olive oil, nuts, seeds) at each meal to help absorb fat-soluble vitamins A, D, E, and K. Fat also slows digestion, which stabilizes blood sugar and reduces nausea in the first trimester. Small, frequent meals often beat three big ones during pregnancy. Eating every 3–4 hours prevents blood-sugar dips, heartburn, and the ravenous hunger that leads to overeating later in the day. Keep easy snacks (nuts, cheese, fruit, whole-grain crackers) within reach.