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.
By Mayo Clinic StaffThere's no magic formula for a healthy pregnancy diet. In fact, 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 birth defects
Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. 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.
How much you need: 400 to 800 micrograms a day of folate or folic acid before conception and throughout pregnancy
Good sources: Fortified cereals are great sources of folic acid. Leafy green vegetables, citrus fruits, and dried beans and peas are good sources of naturally occurring folate.
Food | Serving size | Folate or folic acid content |
---|---|---|
Source: USDA National Nutrient Database for Standard Reference, Release 28 | ||
Cereal | 3/4 cup (15 to 60 g) ready-to-eat cereal | 100 to 700 mcg — choose a cereal that's 50 to 100 percent 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 three months before conception — can help ensure you're getting enough of this essential nutrient. All women 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 helps your circulatory, muscular and nervous systems run normally.
How much you need: 1,000 milligrams 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 |
---|---|---|
Source: USDA National Nutrient Database for Standard Reference, Release 28 | ||
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 |
Milk | 1 cup (237 mL) skim milk | 299 mg |
Yogurt | 6 oz. (170 g) low-fat fruit yogurt with low-calorie sweetener | 258 mg |
Cheese | 1 oz. (28 g) part-skim mozzarella cheese | 222 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 also helps 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 |
---|---|---|
Source: USDA National Nutrient Database for Standard Reference, Release 28 | ||
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 |
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