Mediterranean nutrition plan during pregnancy

The most researched nutrition plan in pregnancy is the Mediterranean way of eating. This plan focuses on fruits and vegetables, lean proteins with very little red meat, nuts and seeds daily, olive oil as the primary oil and complex carbohydrates and legumes.

A Mediterranean nutrition plan during pregnancy reduces the risk of gestational diabetes and having a large or small baby at birth. Eating such foods supports blood pressure in pregnancy and may reduce the risk of children developing obesity later in life.

The Mediterranean nutrition plan includes:

  • > 12 servings/week of vegetables
  • > 12 servings/week of fruits
  • < 2 servings/week of juice
  • > 3 servings/week of nuts
  • > 6 days/week consumption of extra virgin olive oil (1-2 tbsp each)


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