Protein — Promote growth
Protein is crucial for your baby's growth throughout pregnancy.
How much you need: 71 grams a day
Good sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include beans and peas, nuts, seeds and soy products.
Food | Serving size | Protein content |
---|---|---|
Source: USDA National Nutrient Database for Standard Reference, Release 28 | ||
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
Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your 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 become fatigued. Severe iron deficiency anemia during pregnancy also increases your 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, calcium 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, as some herbal supplements might be harmful to your pregnancy.
- Share
- Tweet
Products and Services
- Free Pregnancy App — Expert knowledge at your fingertips!
- Book: Mayo Clinic Guide to a Healthy Pregnancy
See also
- Air travel during pregnancy
- Allergy medications during pregnancy
- Ankle swelling during pregnancy
- Antibiotics and pregnancy
- Aspirin during pregnancy
- Baby brain
- Pregnancy back pain
- Breast-feeding while pregnant
- Childbirth classes
- Couvade syndrome
- Dental work during pregnancy
- Thinking about exercise during pregnancy?
- Falling during pregnancy: Reason to worry?
- Flu and pregnancy
- Flu shot in pregnancy
- Hair dye and pregnancy
- Headaches during pregnancy: What's the best treatment?
- Iron deficiency anemia during pregnancy: Prevention tips
- Leg cramps during pregnancy
- Introducing a new sibling
- Placenta
- Pregnancy due date calculator
- Pregnancy acne
- Pregnancy and exercise
- Pregnancy and fish
- Pregnancy and hot tubs
- Pregnancy and lactose intolerance
- Pregnancy constipation
- Pregnancy glow: Is it real?
- Pregnancy nutrition don'ts
- Pregnancy nutrition basics
- Pregnancy weight gain
- Pregnant. Now What Happens?
- Prenatal testing
- Prenatal testing: Quick guide to common tests
- Prenatal vitamins and pregnancy
- Prenatal yoga
- Rheumatoid arthritis medications: Dangerous during pregnancy?
- Second pregnancy differences
- Sex during pregnancy
- Sleep during pregnancy
- Vegetable recipes
- Fetal ultrasound
- Smoking and pregnancy
- Twin pregnancy
- Vaccines during pregnancy
- Fetal ultrasound
- Working during pregnancy
- X-ray during pregnancy