What are the most important Nutrients for Pregnancy and how to get them through a diet?
Fact Checked
Did you know that during pregnancy, a woman’s body needs more vitamins and minerals than ever before? It’s because you are becoming a superhero whose superpower is growing another human being!
But, figuring out exactly what to eat can feel like trying to solve a mystery without all the clues. With so much advice floating around, it’s easy to feel overwhelmed about getting the right nutrients for both you and your baby.
In this article, we’re going to make things simpler.
We’ll explore the most important nutrients needed during pregnancy and share tips on how to include them in your diet.
From folic acid to iron, we’ll cover everything you need to keep both you and your little one healthy and strong. So if you’ve been wondering about the best foods for pregnancy are or how to make sure you’re getting enough of everything, keep scrolling!
✅ FACT CHECKED: Everything you’ll read on this page is fact checked from our editorial team. As you scroll through the content, you’ll see numbers in brackets that upon clicking them will take you to governmental and other trusted sources that fact check our writings. We encourage you to follow these links.
Essential Nutrients Throughout Pregnancy
There are 4 main essential nutrients you should get during pregnancy. Folic Acid, Iron, Calcium and Vitamin D.
Folic Acid
Folic acid is vital for the proper development of the baby’s brain and spine, specifically in preventing neural tube defects. [1]
Pregnant women are advised to consume 600 micrograms of folic acid daily. [2]
To meet this need, you can eat foods like leafy green vegetables, oranges, beans, and fortified cereals. For those following a vegetarian or vegan diet, lentils and avocado are excellent sources of folic acid.
Here’s a table showing how much of specific folate-rich foods a pregnant woman might need to consume to meet her daily requirements.
| Food Source | Folate Content (approx.) | Amount to Meet 600 mcg RDA |
|---|---|---|
| Spinach (cooked) | 263 mcg per cup | About 2-3 cups |
| Oranges | 50 mcg per medium orange | About 12 oranges |
| Lentils (cooked) | 358 mcg per cup | Less than two cups |
| Avocado | 110 mcg per cup (sliced) | About 5-6cups |
☝️ GOOD TO KNOW:
- Folic acid is the synthetic form of folate that is commonly found in dietary supplements and fortified foods. Folate, on the other hand, refers to the naturally occurring form of the vitamin that is found in foods.
- Folic acid is more stable and bioavailable than folate, meaning it is easier for the body to absorb and utilize.
- Pregnant women should take folic acid supplements to reduce the risk of certain birth defects.
Iron
Iron plays a critical role in making hemoglobin, a component of red blood cells that carries oxygen to all parts of the body. [3]
During pregnancy, your body needs more iron because your blood volume is increasing to support the growing fetus.
The recommended intake is 27 milligrams per day. [4]
Iron-rich foods include lean meats and seafood for non-vegetarians; vegetarians can rely on spinach, legumes (like lentils), and iron-fortified cereals. Also, if you are vegan you may want to check these 9 vegetables that contain more iron than meat.
Again, here’s a table showing how much of specific iron-rich foods a pregnant woman might need to consume.
| Food Source | Iron Content (approx.) | Amount to Meet 27 mg RDA |
|---|---|---|
| Lean Beef (sirloin) | 2.4 mg per 3 ounces | About 34 ounces |
| Chicken Breast | 0.9 mg per 3 ounces | About 90 ounces |
| Turkey | 1.4 mg per 3 ounces | About 58 ounces |
| Salmon | 0.8 mg per 3 ounces | About 101 ounces |
| Tuna (canned, light) | 1.3 mg per ounce | About 21ounces |
| Lentils (cooked) | 6.6 mg per cup | About 4 cups |
| Spinach(cooked) | 3.6 mg per half cup | About 7 half-cups |
Keep in mind that Vitamin C can enhance the absorption of plant-based (non-heme) iron, so including vitamin C-rich foods like oranges, strawberries, or bell peppers in meals with plant sources can be beneficial.
Calcium
Calcium is essential for building strong bones and teeth in the fetus.
Pregnant women aged 19 years and older should aim for 1,000 milligrams per day; those younger than 19 need about 1,300 milligrams daily. [5]
Dairy products like milk, cheese, and yogurt are rich sources of calcium.
For dairy-free diets or lactose intolerance conditions, alternatives include fortified plant-based milks (such as almond or soy milk), broccoli, kale, and almonds. Here are some food ideas to get your daily calcium needs.
| Food Source | Calcium Content (approx.) | Amount to Meet 1000 mg RDA |
|---|---|---|
| Milk (cow’s) | 300 mg per cup | About 3-4 cups |
| Cheese (Cheddar) | 204 mg per ounce | About 5 ounces |
| Yogurt | 450 mg per cup | About 2-3 cups |
| Fortified Plant-Based Milk | 300-450 mg per cup | 2-3 cups |
| Broccoli | 45 mg per cup (chopped, raw) | About 22 cups |
| Kale | 94 mg per cup (raw, chopped) | About 10-11 cups |
| Almonds | 76 mg per ounce | About 13 ounces |
Vitamin D
Vitamin D works closely with calcium to help build the baby’s bones and teeth while also supporting immune function.
The recommended dietary allowance (RDA) for Vitamin D during pregnancy is 600 IU (International Units) per day. [6]
Getting enough sunlight helps our bodies produce vitamin D naturally; however dietary sources also play an important role especially during pregnancy.
Good food sources include fatty fish such as salmon, eggs, and fortified foods like milk and cereal.
| Food Source | Amount for 100 IU of Vitamin D | Amount to meet 600 IU RDA |
|---|---|---|
| Salmon (fresh, wild) | 1 ounce | 3.5 ounces |
| Eggs | 1 large egg | About 6 eggs |
| Fortified Milk | 1 cup (8 ounces) provides around 120 IU | 5 cups |
| Fortified Cereal | Varies by brand | Check packaging |
Trimester-Specific Needs
Nutritional needs change with each trimester.
- In the first trimester, it’s all about folic acid and protein while managing morning sickness.
- The second trimester calls for more calcium and iron, along with foods that keep your energy up.
- Finally, in the third trimester, you should focus on nutrients that support your baby’s brain development and prepare your body for breastfeeding.
| Trimester | Nutritional Focus | Foods to Include |
|---|---|---|
| First | Folic Acid & Protein; Managing Nausea | Leafy greens, lentils, lean meats; ginger tea or crackers can help with nausea |
| Second | Calcium & Iron; Energy-Boosting Foods | Dairy products or fortified plant-based milks for calcium; lean meats or legumes for iron; whole grains and fruits provide sustained energy |
| Third | Brain Development Nutrients & Preparing for Lactation | Omega-3 rich foods like salmon or flaxseeds support brain development; hydration and balanced diet helps prepare body for lactation |
Planning Healthy Meals During Pregnancy
When you’re pregnant, it’s important to eat healthy foods to help your baby grow. Here are sample meal plans for each trimester (3 months) of pregnancy. You can change them based on foods you like.
| Trimester | Breakfast | Lunch | Dinner |
|---|---|---|---|
| First | Oatmeal with berries and nuts, glass of milk. | Turkey sandwich on whole wheat bread, carrot sticks, apple. | Baked chicken, brown rice, steamed broccoli. |
| Second | Yogurt with granola and sliced banana. | Veggie wrap with hummus, side salad, orange. | Salmon, baked sweet potato, sautéed spinach. |
| Third | Scrambled eggs,-whole grain toast, sliced tomato. | Black bean burrito,-avocado,-mango slices. | Whole wheat pasta with tomato sauce and ground turkey, tossed salad. |
Now, try these simple recipes packed with good stuff for pregnant moms:
Banana-Berry Smoothie
- 1 banana
- 1 cup frozen berries
- 1 cup milk
- 1/2 cup yogurt
Blend it all together for a tasty drink full of calcium, protein and vitamin C.
Avocado Toast
- 1 slice whole grain bread, toasted
- 1/2 ripe avocado, mashed
- Squeeze of lemon
- Pinch of salt and pepper
Spread the avocado on the toast. The healthy fats are great for baby’s development.
Eating well during pregnancy doesn’t have to be hard. Pick foods you enjoy that give you and your growing baby the nutrition you need.
Prenatal Supplements
Taking a prenatal vitamin every day is important when you’re pregnant. Prenatal vitamins give you extra amounts of some nutrients that you and your baby need, like folic acid and iron.
Although your personal doctor will most probably prescribe you one, when choosing a prenatal vitamin, look for one that has at least:
- 400 micrograms (mcg) of folic acid
- 27 milligrams (mg) of iron
- 600 international units (IU) of vitamin D
- 200 to 300 mg of calcium
- 70 mg of vitamin C
- Vitamin B12
- Zinc
All the above and much more can be found in Nature Made’s Prenatal supplement. It contains 110 Softgels that will last you for 110 Days – around your first 3 months.
Additional Resources
For more information on having a healthy pregnancy, check out these reliable websites:
- Office on Women’s Health (www.womenshealth.gov/pregnancy) – Offers answers to common pregnancy questions and tips for a healthy pregnancy from the U.S. Department of Health and Human Services.
- March of Dimes (www.marchofdimes.org) – Provides information on prenatal care, labor and delivery, and newborn care. Includes a due date calculator and a guide to pregnancy complications.
- American College of Obstetricians and Gynecologists (www.acog.org/womens-health) – Features articles on prenatal care, labor and delivery, postpartum care, and more written by OB-GYN doctors.
- Centers for Disease Control and Prevention (www.cdc.gov/pregnancy) – Shares research and guidelines on healthy pregnancies and babies from the nation’s health protection agency.
Final Take
Eating healthy during pregnancy is like putting together a colorful puzzle. Each piece represents different nutrients – from folic acid to iron, calcium to protein – that your body needs more of during this special time.
But remember, everyone’s puzzle is unique! What works for one person might not work for another. That’s why it’s super important to talk with a healthcare provider or dietitian who can help you figure out the best meal plan for you and your baby.
They can guide you on what foods to eat more of and how much, making sure both you and your little one get all the right nutrients needed for this exciting journey!
CHECK NEXT
ℹ️ FoodNourish is reader-supported. When you buy through links on our site, we may earn an affiliate commission without any surcharge to you.
