Nutrition during pregnancy

During your pregnancy, your nutrition needs change. It’s important to focus on what your body needs to support a healthy pregnancy. 

Pregnancy_Nutrition

Nutrients

Prioritize protein, carbohydrate, and fats for energy. Good sources of these nutrients include:

  • Lean protein. Examples include fish that are low in mercury (shrimp, salmon, catfish), poultry without skin, low-fat milk products, and beans and peas (legumes).
  • Carbohydrates from whole grains, fruits, vegetables, legumes (peas, beans, and lentils), and low-fat milk products.
  • Unsaturated fats like olive oil and canola oil, nuts, and fish.

Vitamins and minerals

Vitamins and minerals are crucial during pregnancy for the health of your developing baby. Make sure you’re getting enough of these vitamins and minerals below.

  • Calcium is found in dairy products and non-milk sources such as tofu, broccoli, fortified orange juice or soy milk, and greens.
  • Folic acid (or folate) is found in foods such as liver, vegetables (especially spinach, asparagus, and brussels sprouts), fruits (such as bananas and oranges), and beans and peas. Enriched products such as cereal, bread, pasta, and rice are also good sources.
  • Iron is found in foods such as red meat, shellfish, poultry, eggs, nuts, beans, raisins, whole-grain bread, and leafy green vegetables.
Even if you maintain a healthy diet, doctors recommend starting prenatal vitamins as early as possible in your pregnancy. Prenatal vitamins are specifically designed to ensure you're getting enough essential nutrients, particularly iron and folic acid, which are crucial for your baby's development.

Your daily calorie needs

Talk to your doctor or a dietitian about your daily calorie needs. Your needs depend on your height, weight, and activity level. Below are some general guidelines:

  • In the first trimester, you'll probably need the same amount of calories as you did before you were pregnant.
  • In the second trimester, you'll likely need to eat about 340 extra calories a day.
  • In the third trimester, you'll need about 450 extra calories a day.