5 nutrients to eat while pregnant
Protein
Growing another human requires protein. In order for proper fetal growth and development your body needs about 70-75 grams of protein a day.
This translates into 3-4 servings of protein a day.
a serving size of fish, meat or poultry is 3 ounces, roughly the size of your palm.
a serving size of legumes, such as chickpeas and lentils, is 1/2 cup, about the size of your fist.
* Bonus tip: If you eat fish, try eating wild salmon as part of your protein intake. It’s a great source of Omega-3 fatty acids which help promote fetal neuro-development, and decreases the risk of preterm labor and depression in mom.
Folate / Folic Acid
Folate helps our bodies make new cells and is essential to prevent neural tube birth defects and promote healthy development of your baby’s spinal cord and neurological system. It is recommended pregnant women get at least 600 mcg of folate a day.
Today, many packaged foods are fortified with folic acid (the synthetic version of folate) and you’ll most likely be advised to take a prenatal vitamin that contains folic acid. Additional food sources are:
spinach and other dark leafy greens
legumes, such as beans and lentils
cruciferious vegetables, such as broccoli, cauliflower, and Brussels sprouts
citrus fruits
* Bonus tip: Try to get at least 1-2 cups of dark leafy greens with every meal to ensure not only folate intake but also to give you adequate fiber intake to keep you regular throughout pregnancy.
Iron
Your body needs iron to create red blood cells, which carry oxygen to your tissues. While pregnant your body’s total blood volume increases by 1.5 liters to supply oxygen to your growing fetus! Without adequate iron, you can have iron deficiency anemia resulting in fatigue. It is recommended to get 27 mg of iron a day during pregnancy. Sources of iron include:
fortified cereals
red meat
dark leaf greens
beans
poultry
* Bonus tip: Try eating iron food sources with citrus fruit. Eating iron rich foods with Vitamin C rich foods increases the absorption of iron in the body.
Calcium
Calcium is essential for the growth of your baby’s bones and teeth. During pregnancy you need 1,000 mg daily. The best sources of calcium are:
dairy products, such as milk, cheese and yogurt
sardines or canned salmon with bones
Plant-based sources include:
broccoli and kale
chia seeds
sunflower seeds
beans and lentils
Vitamin D
Vitamin D works with calcium to promote bone and tooth development. Vitamin D also plays a role in having a healthy immune system, and fights fatigue and depression in mom. During pregnancy you need 600 IU a day. Some people may need more depending on their blood levels, which your doctor can determine with a blood test.
Getting 10-15 minutes of unprotected sun exposure a day helps your body produce Vitamin D. You can also get Vitamin D from these foods:
fortified milk
fatty fish, like salmon
eggs
soy milk
References:
Coletta JM, Bell SJ, Roman AS. Omega-3 Fatty acids and pregnancy. Rev Obstet Gynecol. 2010;3(4):163–171.
https://www.cdc.gov/ncbddd/folicacid/about.html
https://www.acog.org/patient-resources/faqs/pregnancy/nutrition-during-pregnancy
Chandra S, Tripathi AK, Mishra S, Amzarul M, Vaish AK. Physiological changes in hematological parameters during pregnancy. Indian J Hematol Blood Transfus. 2012;28(3):144–146. doi:10.1007/s12288-012-0175-6