Proper nutrition during pregnancy supports your baby's development and keeps you healthy. While eating for two is a myth (you only need about 300 extra calories daily), eating the right nutrients is crucial.

Folic Acid (Folate)

Critical for preventing neural tube defects. Take 400-800 mcg daily, starting before conception if possible. Found in leafy greens, citrus fruits, beans, and fortified grains.

Iron

Supports increased blood volume and prevents anemia. Needs increase to 27mg daily during pregnancy. Pair iron-rich foods with vitamin C for better absorption.

Iron-rich foods:

  • Lean red meat
  • Poultry
  • Fish
  • Lentils and beans
  • Spinach and kale
  • Fortified cereals

Calcium

Essential for baby's bone development. Aim for 1000mg daily. Your baby will take what they need from your bones if you don't consume enough!

DHA (Omega-3)

Supports baby's brain and eye development. Eat 8-12 ounces of low-mercury fish weekly or take a DHA supplement. Choose salmon, sardines, and anchovies.

Protein

Building block for your baby's growth. Aim for 75-100g daily from various sources: lean meats, eggs, dairy, beans, nuts, and whole grains.

Foods to Limit or Avoid

Stay safe by avoiding:

  • High-mercury fish (shark, swordfish, king mackerel)
  • Raw or undercooked meat, eggs, and seafood
  • Unpasteurized dairy and juices
  • Deli meats (unless heated until steaming)
  • Excessive caffeine (limit to 200mg/day)

A varied, colorful diet with whole foods provides most nutrients. However, prenatal vitamins fill nutritional gaps and are recommended for all pregnant women.