Eating well during pregnancy is important for every expecting parent — and surrogates are no exception. In fact, surrogates often ask: Are there special nutrition rules I need to follow?
The answer is yes, but they are based on well-known pregnancy nutrition best practices. At Simple Steps Fertility, we provide trusted support for every surrogate throughout the journey, including guidance on how to nourish your body and the baby you are carrying.
Here is what you need to know.
Why Nutrition Matters in Surrogacy
A healthy diet helps you feel your best. It also supports the baby’s development, your emotional well-being, and your energy levels. But nutrition is more than just food. It is part of how we care for you — and how you care for yourself.
Whether this is your first surrogate pregnancy or your third, small changes in how you eat can make a meaningful difference.
The Basics of a Surrogate-Friendly Diet
The core of a healthy pregnancy diet includes:
- Lean proteins: Eggs, chicken, fish (low mercury), beans, tofu
- Whole grains: Brown rice, oatmeal, quinoa, whole grain bread
- Colorful vegetables: Spinach, broccoli, carrots, bell peppers
- Fruits: Berries, bananas, apples, oranges
- Healthy fats: Avocados, nuts, olive oil
You should also increase your intake of folic acid, iron, calcium, and protein — especially in the second and third trimesters. Most prenatal vitamins cover these, but food is your foundation.
If you are not sure where to begin, the U.S. Department of Health & Human Services Office on Women’s Health offers clear guidelines for eating healthy during pregnancy.
What to Avoid While Pregnant as a Surrogate
This may be familiar if you have been pregnant before, but here is a refresher of foods to limit or avoid:
- High-mercury fish: Like swordfish or king mackerel
- Unpasteurized cheeses or juices
- Raw or undercooked seafood or meat
- Caffeine in excess (aim for under 200mg/day)
- Alcohol and recreational drugs (always prohibited)
When you join Simple Steps as a surrogate, you will receive a detailed care packet that outlines what to avoid and how to adjust based on your unique needs.
Meal Planning Tips That Actually Work
You do not need to cook gourmet meals. Focus on consistency and small wins. Here are tips our surrogates love:
- Prep snacks ahead of time: hummus and carrots, trail mix, yogurt
- Eat smaller meals throughout the day if you experience nausea
- Freeze meals when you are feeling good so future-you is covered
- Hydrate! Aim for 8 to 10 cups of water per day
If you are managing cravings or food aversions, talk with your coordinator or nutritionist. We will help you find a balance that feels good and fuels your day.
Bonus: What About Vitamins and Supplements?
Prenatal vitamins are important. You should take them daily throughout the surrogacy process. Your clinic or physician may recommend others — such as iron, vitamin D, or DHA — depending on your personal health.
Avoid starting any new supplement without first speaking to your healthcare provider.
Keep Learning on Your Journey
Here are a few more helpful reads to support your well-being:
- What I Wish I Knew Before Becoming a Surrogate
- Step-by-Step Surrogacy Timeline
- Can I Be a Surrogate If I’ve Had a C-Section or Pregnancy Complications?
Take the 60-Second Quiz
Still curious whether you are a good fit for surrogacy? Take the 60-Second Quiz to find out today!