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Pregnancy diet: Essential nutrients when you're eating for two
A healthy pregnancy diet will promote your baby's growth and development. Find out what nutrients are most important.
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 and lean protein. 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. Lack of folate in a pregnancy diet also may increase the risk of preterm delivery. The synthetic form of folate found in supplements and fortified foods is known as folic acid.
How much you need: 800 micrograms of folate or folic acid before conception and 1,000 micrograms a day during 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 | Folic acid content |
|---|---|---|
| Cereal | 3/4 cup (15 to 45 grams) 100 percent fortified ready-to-eat cereal | 400 micrograms |
| Spinach | 1/2 cup (90 grams) boiled spinach | 100 micrograms |
| Beans | 1/2 cup (88 grams) boiled Great Northern beans | 90 micrograms |
| Asparagus | 4 boiled spears | 85 micrograms |
| Peanuts | 1 ounce (28 grams) dry roasted | 40 micrograms |
| Oranges | 1 small orange | 30 micrograms |
Source: USDA National Nutrient Database for Standard Reference 2007
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.
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. If there's not enough calcium in your pregnancy diet, the calcium your baby needs will be taken from your bones.
How much you need: 1,000 milligrams a day. Pregnant teenagers need 1,300 milligrams a day.
Good sources: Dairy products are the richest sources of calcium. Many fruit juices and breakfast cereals are fortified with calcium, too.
| Food | Serving size | Calcium content |
|---|---|---|
| Yogurt | 8 ounces (227 grams) plain, low-fat yogurt | 415 milligrams |
| Milk | 1 cup (245 grams) skim milk | 306 milligrams |
| Cheese | 1 1/2 ounces (43 grams) part-skim mozzarella cheese | 275 milligrams |
| Juice | 6 ounces (186 grams) calcium-fortified orange juice | 200 to 260 milligrams |
| Salmon | 3 ounces (85 grams) canned pink salmon with bones | 181 milligrams |
| Spinach | 1/2 cup (90 grams) cooked spinach | 120 milligrams |
| Cereal | 1 cup (20 to 60 grams) calcium-fortified ready-to-eat cereal | 100 to 1,000 milligrams |
Source: USDA National Nutrient Database for Standard Reference 2007
Next page(1 of 2)
- Dietary reference intakes (dris): Recommended intakes for individuals (vitamins) Institute of Medicine. http://www.iom.edu/Object.File/Master/21/372/0.pdf. Accessed March 13, 2009.
- Dietary reference intakes: Macronutrients. Institute of Medicine. http://www.iom.edu/Object.File/Master/7/300/Webtablemacro.pdf. Accessed March 13, 2009.
- Dietary supplement fact sheet: Folate. National Institutes of Health. http://dietary-supplements.info.nih.gov/factsheets/folate.asp#h3. Accessed March 13, 2009.
- Dietary supplement fact sheet: Iron. National Institutes of Health. http://dietary-supplements.info.nih.gov/factsheets/iron.asp#h4. Accessed March 13, 2009.
- Dietary supplement fact sheet: Calcium. National Institutes of Health. http://www.ods.od.nih.gov/factsheets/calcium.asp. Accessed March 13, 2009.
- Nutrition during pregnancy. The American College of Obstetricians and Gynecologists. http://www.acog.org/publications/patient_education/bp001.cfm. Accessed March 13, 2009.
- Folic acid. March of Dimes. Accessed March 13, 2009.
- Calcium and pregnancy. March of Dimes. http://www.search.marchofdimes.com/cgi-bin/MsmGo.exe?grab_id=6&page_id=8388864&query=calcium&hiword=CALCIUMS+calcium+. Accessed March 13, 2009.
- What you need to know. March of Dimes. Accessed March 13, 2009.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. March 27, 2009.
- Harms RW (expert opinion). Mayo Clinic, Rochester, Minn. May 18, 2009.
- Preventive services for adults. Bloomington, Minn.: Institute for Clinical Systems Improvement. http://www.icsi.org/preventive_services_for_adults/preventive_services_for_adults_4.html. Accessed May 18, 2009.
