Essential nutrients in pregnancy diet.
A healthy pregnancy diet will promote your baby’s growth and development. Find out what nutrients are most important.
There’s no perfect formula for a healthy pregnancy diet. The basic principles of healthy eating during your pregnancy remain the same — plenty of fruits, vegetables, whole grains and lean protein. Here we try to share few nutrients in a pregnancy diet that deserve special attention.
Folate and folic acid — Prevent birth defects
Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. Lack of folate in a pregnancy diet also may increase the risk of preterm delivery. The synthetic form of folate found in supplements and fortified foods is known as folic acid.
How much you need: 800 micrograms of folate or folic acid before conception and 1,000 micrograms a day during pregnancy.
Good sources: Fortified cereals are great sources of folic acid. Leafy green vegetables, citrus fruits, and dried beans and peas are good sources of naturally occurring folate.
| Food | Serving size | Folic acid content |
| Cereal | 3/4 cup (15 to 45 grams) 100 percent fortified ready-to-eat cereal | 400 micrograms |
| Spinach | 1/2 cup (90 grams) boiled spinach | 100 micrograms |
| Beans | 1/2 cup (88 grams) boiled Great Northern beans | 90 micrograms |
| Asparagus | 4 boiled spears | 85 micrograms |
| Peanuts | 1 ounce (28 grams) dry roasted | 40 micrograms |
| Oranges | 1 small orange | 30 micrograms |
Source: USDA National Nutrient Database for Standard Reference 2007
In addition to making healthy food choices, taking a daily prenatal vitamin — ideally starting three months before conception — can help ensure you’re getting enough of this essential nutrient.
Calcium — Strengthen bones
You and your baby need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular and nervous systems run normally. If there’s not enough calcium in your pregnancy diet, the calcium your baby needs will be taken from your bones.
How much you need: 1,000 milligrams a day. Pregnant teenagers need 1,300 milligrams a day.
Good sources: Dairy products are the richest sources of calcium. Many fruit juices and breakfast cereals are fortified with calcium, too.
| Food | Serving size | Calcium content |
| Yogurt | 8 ounces (227 grams) plain, low-fat yogurt | 415 milligrams |
| Milk | 1 cup (245 grams) skim milk | 306 milligrams |
| Cheese | 1 1/2 ounces (43 grams) part-skim mozzarella cheese | 275 milligrams |
| Juice | 6 ounces (186 grams) calcium-fortified orange juice | 200 to 260 milligrams |
| Salmon | 3 ounces (85 grams) canned pink salmon with bones | 181 milligrams |
| Spinach | 1/2 cup (90 grams) cooked spinach | 120 milligrams |
| Cereal | 1 cup (20 to 60 grams) calcium-fortified ready-to-eat cereal | 100 to 1,000 milligrams |
Source: USDA National Nutrient Database for Standard Reference 2007
Protein — Promote growth
Protein is crucial for your baby’s growth, especially during the second and third trimesters.
How much you need: 71 grams a day.
Good sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include dried beans and peas, tofu, dairy products and peanut butter.
| Food | Serving size | Protein content |
| Poultry | 3 ounces (85 grams) chicken breast | 27.6 grams |
| Fish | 3 ounces (85 grams) salmon | 21.6 grams |
| Cottage cheese | 1 cup (210 grams) low-fat cottage cheese | 28 grams |
| Milk | 1 cup (245 grams) skim milk | 8.3 grams |
| Peanut butter | 2 tablespoons (32 grams) creamy peanut butter | 8 grams |
| Eggs | 1 large hard-boiled egg | 6.3 grams |
Source: USDA National Nutrient Database for Standard Reference 2007
Iron — Prevent anemia
Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy your blood volume expands to accommodate changes in your body and help your baby make his or her entire blood supply. As a result, your need for iron nearly doubles.
If you don’t get enough iron, you may become fatigued and more susceptible to infections. The risk of preterm delivery and low birth weight also may be higher.
How much you need: 27 milligrams of iron a day.
Good sources: Lean red meat, poultry and fish are good sources of iron. Other options include iron-fortified breakfast cereals, nuts and dried fruit.
| Food | Serving size | Iron content |
| Cereal | 3/4 cup (24 grams) 100 percent iron-fortified ready-to-eat cereal | 18 milligrams |
| Beans | 1 cup (256 grams) boiled kidney beans | 5.2 milligrams |
| Spinach | 1/2 cup (90 grams) boiled spinach | 3.2 milligrams |
| Meat | 3 ounces (85 grams) beef tenderloin | 3 milligrams |
| Poultry | 3 1/2 ounces (100 grams) dark turkey | 2.3 milligrams |
Source: USDA National Nutrient Database for Standard Reference 2007
Prenatal vitamins typically contain iron. In some cases, your health care provider may recommend a separate iron supplement.
The iron from animal products, such as meat, is most easily absorbed. To enhance the absorption of iron from plant sources and supplements, pair them with a food or drink high in vitamin C — such as orange juice, tomato juice or strawberries.