Pregnancy Diet
Focus on These Essential Nutrients
A balanced pregnancy diet means paying special attention to certain nutrients that help both the parent and the growing baby stay healthy. The following sections explain which nutrients are most needed, how much is required, and where to find them in everyday foods.
Folate and Folic Acid
Folate, a type of B vitamin, supports a baby’s early brain and spinal cord growth. Getting enough folate or folic acid before and during pregnancy lowers the chances of neural tube defects and reduces the risk of early birth or low birth weight. Most experts recommend taking 400 micrograms daily before pregnancy and increasing to 600 to 1,000 micrograms during pregnancy.
Sources of Folate and Folic Acid
- Fortified breakfast cereals
- Dark leafy greens like spinach
- Beans, lentils, and peas
- Citrus fruits such as oranges
- Asparagus and peanuts
| Food Source | Serving Size | Folate/Folic Acid (mcg) |
|---|---|---|
| Fortified cereal | 1 cup | 100–400 |
| Boiled spinach | 1/2 cup | 131 |
| Boiled great northern beans | 1/2 cup | 90 |
| Boiled asparagus | 4 spears | 89 |
| Small orange | 1 | 29 |
| Dry roasted peanuts | 1 ounce | 27 |
People planning pregnancy should take a daily prenatal vitamin that includes folic acid at least a few months before getting pregnant. This fills any nutritional gaps and provides consistent levels needed for early development.
Calcium
Calcium helps build the baby’s bones and teeth and supports proper muscle, nerve, and blood vessel function. Pregnant adults need about 1,000 milligrams daily, while pregnant teens should aim for 1,300 milligrams.
Rich Sources of Calcium
- Dairy products such as cheese, milk, and yogurt
- Calcium-fortified juices
- Leafy greens like broccoli and kale
- Canned fish with bones, such as salmon
- Fortified cereals
| Food Source | Serving Size | Calcium (mg) |
|---|---|---|
| Calcium-fortified orange juice | 1 cup | 349 |
| Mozzarella cheese (part-skim) | 1.5 oz | 333 |
| Skim milk | 1 cup | 300 |
| Low-fat yogurt with fruit | 6 oz | 258 |
| Canned pink salmon with bones | 3 oz | 181 |
| Boiled spinach | 1/2 cup | 123 |
Most people absorb calcium best from dairy. For those who do not consume dairy, fortified juices and cereals, plus certain vegetables, also provide calcium. Spreading calcium-rich foods throughout the day helps with absorption.
Vitamin D
Vitamin D works with calcium to help build baby’s bones and teeth. It also helps the parent’s body absorb calcium. The recommended amount during pregnancy is 600 international units each day.
Main Sources of Vitamin D
- Fatty fish like salmon
- Fortified milk and orange juice
- Eggs
| Food Source | Serving Size | Vitamin D (IU) |
|---|---|---|
| Cooked sockeye salmon | 3 oz | 570 |
| Skim milk (fortified) | 1 cup | 100 |
| Fortified orange juice | 8 oz | 100 |
| Hard-boiled egg | 1 | 43.5 |
It can be difficult to get enough vitamin D from food alone, so fortified foods or short, safe exposure to sunlight can help. Sometimes, a healthcare provider may suggest supplements to ensure adequate intake.
Protein
Protein supports every stage of a baby’s development, including the growth of organs, tissue, and the immune system. During pregnancy, the amount of protein needed increases to about 71 grams daily. Protein can be found in:
- Lean meats like chicken and beef
- Fish, such as salmon and tuna
- Eggs
- Beans and lentils
- Nuts, seeds, and soy products
- Dairy items like cottage cheese and milk
| Food Source | Serving Size | Protein (g) |
|---|---|---|
| Low-fat cottage cheese | 1 cup | 28 |
| Grilled chicken breast | 3 oz | 26 |
| Canned pink salmon | 3 oz | 17 |
| Boiled lentils | 1/2 cup | 9 |
| Skim milk | 1 cup | 8 |
| Peanut butter | 2 tbsp | 7 |
| Hard-boiled egg | 1 | 6 |
Including a range of protein-rich foods across meals and snacks makes it easier to meet daily needs. Plant-based sources (like beans, nuts, and tofu) are great options, especially for vegetarians.
Iron
The body uses iron to create hemoglobin, which carries oxygen in red blood cells. Iron needs double during pregnancy because of increased blood volume and the demands of the growing baby. The goal is to get 27 milligrams each day.
Iron-Rich Foods
- Lean red meats, turkey, and chicken
- Fish
- Fortified cereals and grains
- Beans, lentils, and spinach
| Food Source | Serving Size | Iron (mg) |
|---|---|---|
| Iron-fortified oats | 1/2 cup | 20 |
| Lean beef tenderloin | 3 oz | 3 |
| Boiled spinach | 1/2 cup | 3 |
| Boiled kidney beans | 1/2 cup | 2 |
| Dark turkey meat | 3 oz | 1 |
The body absorbs iron from meat more easily than from plant sources. To boost absorption of iron from plant-based foods, eat them with foods high in vitamin C (like oranges, tomatoes, and strawberries). Calcium can lower the absorption of iron, so avoid taking iron supplements with calcium-rich products at the same time.
Not getting enough iron raises the risk of iron deficiency anemia, which can cause fatigue and, in severe cases, increase the chances of early birth, low birth weight, or postpartum depression.
Supplements
Even with careful meal planning, getting all the nutrients needed during pregnancy from food alone can be difficult. Most people take a daily prenatal vitamin to help cover any gaps, especially for nutrients like folic acid, iron, and sometimes vitamin D and calcium.
People with restricted diets—such as strict vegetarians or those with health problems—may need extra supplements. Some herbal or over-the-counter supplements may not be safe during pregnancy, so always talk to a healthcare provider before taking any supplements, especially herbal products.
Key Supplement Guidelines
- Most prenatal vitamins include folic acid, iron, and iodine.
- Extra vitamin D or calcium may be suggested if dietary intake is low.
- Omega-3 fatty acids, such as DHA, can help with brain development in babies and may be included in some prenatal vitamins.
- Over-the-counter or herbal supplements should only be taken with approval from a healthcare provider.
| Supplement Type | Common Reason for Use | Caution |
|---|---|---|
| Prenatal vitamin | General support for key vitamins and minerals | Select product recommended by healthcare provider |
| Iron supplement | Prevent or treat anemia | Take separately from calcium |
| Calcium supplement | Boost intake for those avoiding dairy | Do not overload; excess can be harmful |
| Vitamin D supplement | When sun exposure and diet are not enough | Follow provider dosing |
| Omega-3 (DHA) | Supports brain and eye development | Check source and purity |
When choosing any nutritional supplement, follow the advice of your healthcare team. Needs can change throughout pregnancy, so regular check-ins help keep nutrition on track for both parent and baby.
