Pregnancy diet: Focus on these essential nutrients
A healthy pregnancy diet will promote your baby's growth and development. Understand which nutrients you need most and where to find them.
Updated: 2022-02-18
During pregnancy, the basic principles of healthy eating remain the same — get plenty of fruits, vegetables, whole grains, lean protein and healthy fats. However, a few nutrients in a pregnancy diet deserve special attention. Here's what tops the list.
Folate and folic acid — Prevent brain and spinal cord birth problems
Folate is a B vitamin that helps prevent serious problems with the developing brain and spinal cord (neural tube defects). The synthetic form of folate found in supplements and fortified foods is known as folic acid. Folic acid supplementation has been shown to decrease the risk of premature birth and having a low birth weight baby.
How much you need: 400 micrograms (mcg) a day of folate or folic acid before conception and 600 to 1,000 micrograms of folate or folic acid a day throughout pregnancy
Good sources: Fortified cereals are great sources of folic acid. Dark green, leafy vegetables, citrus fruits, and dried beans, peas and lentils are good sources of naturally occurring folate.
| Food |
Serving size |
Folate or folic acid content |
| FoodData Central. U.S. Department of Agriculture, Agricultural Research Service. https://fdc.nal.usda.gov. Accessed Jan. 27, 2022 |
| Cereal |
3/4 cup (15 to 60 g) ready-to-eat cereal |
100 to 700 mcg — choose a cereal that's 50% to 100% fortified |
| Spinach |
1/2 cup (95 g) boiled spinach |
131 mcg |
| Beans |
1/2 cup (89 g) boiled Great Northern beans |
90 mcg |
| Asparagus |
4 boiled spears (60 g) |
89 mcg |
| Oranges |
1 small orange (96 g) |
29 mcg |
| Peanuts |
1 ounce (28 g) dry roasted |
27 mcg |
In addition to making healthy food choices, taking a daily prenatal vitamin — ideally starting at least three months before conception — can help ensure you're getting enough of this essential nutrient. Anyone who might become pregnant should take a daily vitamin supplement containing folic acid.
Calcium — Strengthen bones
You and your baby need calcium for strong bones and teeth. Calcium also supports healthy functioning of the circulatory, muscular and nervous systems.
How much you need: 1,000 milligrams (mg) a day; pregnant teenagers need 1,300 milligrams a day
Good sources: Dairy products are the best absorbed sources of calcium. Nondairy sources include broccoli and kale. Many fruit juices and breakfast cereals are fortified with calcium, too.
| Food |
Serving size |
Calcium content |
| FoodData Central. U.S. Department of Agriculture, Agricultural Research Service. https://fdc.nal.usda.gov. Accessed Jan. 27, 2022 |
| Cereal |
1 cup (20 to 60 g) calcium-fortified ready-to-eat cereal |
100 to 1,000 mg |
| Juice |
1 cup (237 mL) calcium-fortified orange juice |
349 mg |
| Cheese |
1.5 oz. (43 g) part-skim mozzarella |
333 mg |
| Milk |
1 cup (237 mL) skim milk |
299 mg |
| Yogurt |
6 oz. (170 g) low-fat fruit yogurt with low-calorie sweetener |
258 mg |
| Salmon |
3 oz. (85 g) canned pink salmon with bones |
181 mg |
| Spinach |
1/2 cup (95 g) boiled spinach |
123 mg |
Vitamin D — Promote bone strength
Vitamin D works with calcium to help build your baby's bones and teeth.
How much you need: 600 international units (IU) a day
Good sources: Fatty fish, such as salmon, is a great source of vitamin D. Other options include fortified milk and orange juice.
| Food |
Serving size |
Vitamin D content |
| FoodData Central. U.S. Department of Agriculture, Agricultural Research Service. https://fdc.nal.usda.gov. Accessed Jan. 27, 2022 |
| Fish |
3 oz. (85 g) cooked sockeye salmon |
570 IU |
| Milk |
1 cup (237 mL) skim milk with added vitamin D |
115 IU |
| Juice |
8 oz. (237 mL) calcium- and vitamin D-fortified orange juice |
100 IU |
| Eggs |
1 large hard-boiled egg (50 g) |
44 IU |
Protein — Promote growth
Protein is crucial for your baby's growth throughout pregnancy.
How much you need: 71 grams (g) a day
Good sources: Lean meat, poultry, seafood and eggs are great sources of protein. Other options include beans and peas, nuts, seeds, and soy products.
| Food |
Serving size |
Protein content |
| FoodData Central. U.S. Department of Agriculture, Agricultural Research Service. https://fdc.nal.usda.gov. Accessed Jan. 27, 2022 |
| Cottage cheese |
1 cup (226 g) low-fat, 1% milk cottage cheese |
28 g |
| Poultry |
3 oz. (86 g) boneless, skinless grilled chicken breast |
26 g |
| Fish |
3 oz. (85 g) canned pink salmon with bones |
17 g |
| Lentils |
1/2 cup (99 g) boiled lentils |
9 g |
| Milk |
1 cup (237 mL) skim milk |
8 g |
| Peanut butter |
2 T (32 g) peanut butter |
7 g |
| Eggs |
1 large hard-boiled egg (50 g) |
6 g |
Iron — Prevent iron deficiency anemia
The body uses iron to make hemoglobin. Hemoglobin is a protein in the red blood cells that carries oxygen to the body's tissues. During pregnancy, you need double the amount of iron that nonpregnant women need. Your body needs this iron to make more blood to supply oxygen to your baby.
If you don't have enough iron stores or get enough iron during pregnancy, you could develop iron deficiency anemia. You might develop headaches or become fatigued. Severe iron deficiency anemia during pregnancy also increases the risk of premature birth, having a low birth weight baby and postpartum depression.
How much you need: 27 milligrams a day
Good sources: Lean red meat, poultry and fish are good sources of iron. Other options include iron-fortified breakfast cereals, beans and vegetables.
| Food |
Serving size |
Iron content |
| Source: USDA National Nutrient Database for Standard Reference, Release 28 |
| Cereal |
1/2 cup (40 g) quick oats fortified with iron |
20 mg |
| Meat |
3 oz. (85 g) roasted lean beef tenderloin |
3 mg |
| Spinach |
1/2 cup (90 g) boiled spinach |
3 mg |
| Beans |
1/2 cup (88.5 g) boiled kidney beans |
2 mg |
| Poultry |
3 oz. (85 g) roasted dark turkey |
1 mg |
Prenatal vitamins typically contain iron. In some cases, your health care provider might 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. If you take iron supplements with orange juice, avoid the calcium-fortified variety. Although calcium is an essential nutrient during pregnancy, it can decrease iron absorption.
Supplements — Ask your health care provider
Even if you eat a healthy diet, you can miss out on key nutrients. Taking a daily prenatal vitamin — ideally starting at least three months before conception — can help fill any gaps. Your health care provider might recommend special supplements if you follow a strict vegetarian diet or have a chronic health condition. If you're considering taking an herbal supplement during pregnancy, consult your health care provider first. Some herbal supplements might be harmful to your pregnancy.