When you're pregnant, eat foods packed with these nutrients.
There's no magical formula for nutrition during pregnancy. Although you'll use an extra 300 calories a day, the basic principles of healthy eating remain the same — plenty of fruits, vegetables and whole grains and leaner sources of protein.
However, a few nutrients do deserve special attention. Here's what tops the list.
Folic acid
This B vitamin helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. Lack of folic acid also increases the risk of preterm delivery, low birth weight and poor fetal growth.
How much you need: 1 milligram (1,000 micrograms) a day before conception and during pregnancy.
Good sources: Fortified cereals are great sources of folic acid. Various fruits and vegetables are other good choices.
| Food category | Serving size | Folic acid content |
| Fortified breakfast cereal | 3/4 cup 100 percent fortified ready-to-eat cereal | 400 micrograms |
| Lentils | 1/2 cup cooked | 180 micrograms |
| Leafy green vegetables | 1/2 cup frozen, cooked or boiled spinach | 100 micrograms |
| Beans and peas | 1/2 cup cooked beans | 90 to 125 micrograms |
| Orange juice | 3/4 cup | 55 micrograms |
In addition to healthy food choices, a daily prenatal vitamin — starting at least one month before you get pregnant — is strongly recommended to make sure you're getting enough of this essential nutrient.
Calcium
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 diet, the calcium your baby needs will be taken from your bones.
How much you need: 1,000 milligrams a day.
Good sources: Dairy products are the richest sources of calcium. Many fruit juices and breakfast cereals are fortified with calcium.
| Food category | Serving size | Calcium content |
| Yogurt | 1 cup nonfat fruit yogurt | 285 to 420 milligrams |
| Milk | 1 cup skim milk | 306 milligrams |
| Salmon | 1 3-ounce can pink salmon with bones | 181 milligrams |
| Baked beans | 1 cup baked beans | 86 to 154 milligrams |
| Broccoli | 1 cup chopped broccoli | 41 milligrams |
Protein
Protein is crucial for your baby's growth, especially during the second and third trimesters. Protein also repairs your cells as your body changes.
How much you need: At least 60 grams a day.
Good sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include dried beans and peas, tofu and peanut butter.
| Food category | Serving size | Protein content |
| Fish, poultry, pork or beef | 3 ounces (about the size of a deck of cards) | 19 to 23 grams |
| Tofu | 1/2 cup firm tofu | 20 grams |
| Peanut butter | 2 tablespoons smooth peanut butter | 8 grams |
| Eggs | 1 large hard-boiled egg | 6 grams |
Iron
Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy — when your blood volume expands to accommodate changes in your body and your baby must make his or her entire blood supply — 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 is also higher.
How much you need: 27 milligrams of elemental iron a day.
Good sources: Lean red meat, poultry and fish are good sources of iron. Iron-fortified breakfast cereals, nuts and dried fruit are other options.
| Food category | Serving size | Iron content |
| Lean sirloin | 3-ounce serving broiled lean sirloin | 3 milligrams |
| Nuts | 1/2 cup soy nuts | 3.5 milligrams |
| Tofu | 1/2 cup firm tofu | 3 milligrams |
| Spinach | 1/2 cup boiled spinach | 3 milligrams |
Prenatal vitamins typically contain iron. Sometimes, a separate iron supplement is recommended.
The iron from animal products, such as meat, is easiest for the body to absorb. To enhance the absorption of iron from plant sources and supplements, eat the food or take the supplement with a food or beverage high in vitamin C — such as orange juice, tomato juice, cantaloupe, strawberries or tomatoes.
Ask about supplements
Even women who eat healthfully every day may miss out on key nutrients. A daily prenatal vitamin — ideally starting before conception — can help fill any gaps. Your health care provider may recommend special supplements if you follow a strict vegetarian diet or have any chronic health conditions.
Last Updated: 06/01/2005
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