Nutritional Requirements During Pregnancy: What to Eat When You Are Expecting
Pregnancy is a beautiful journey, but it also comes with unique nutritional needs that are essential for both the mom and the developing baby. Understanding what to eat during this time can help support a healthy pregnancy and the baby’s growth and development.
It can be overwhelming as a parent during pregnancy, however, to feel inundated by messages like “Eat this, not that!” and “Don’t forget to take this supplement, too!” But it doesn’t have to be this way.
My goal in this post is to explore the key nutrients that a mother needs during pregnancy, provide guidance on choosing a prenatal vitamin, and offer dietary suggestions that can help support the health and development of both a mother and her growing infant.
Key Nutrients Needed in Pregnancy
Certain nutrients in pregnancy become crucial for the health of both mother and baby. Nutritional status during pregnancy can have long-term effects on children’s cognitive development.
As a registered dietitian, I hope to help you better understand these critical nutrients to help guide your types of food choices and meals throughout pregnancy. In addition to the nutrients supplied by a generally well-balanced diet that includes foods from all of the food groups, the essential vitamins and minerals that are key during pregnancy include:
1. Vitamin B12: Supports healthy brain development and is crucial for red blood cell formation, creating new DNA, proteins, and lipids. Vitamin B12 works in conjunction with folate to help develop new cells and to support the function of existing cells. Best found in animal-based products, including meat, seafood, and dairy, and also in small amounts in nutritional yeast and fortified foods.
**TOP TIP: Vegetarians/vegans will have a hard time getting enough dietary B12, so it is very important to take a supplement, especially when pregnant
2. Folate: Getting enough folate (one of the B vitamins) reduces the risk for neural tube defects; low folate status in a mother is also linked with an increased risk of congenital heart defects, having a low birth weight infant, and preterm birth; best dietary folate sources include dark green leafy vegetables like spinach and kale, fruits like mango, oranges, and strawberries, avocados, eggs, and beans (including kidney beans and chickpeas).
**Did you know?? Folate is more readily absorbed in most women’s bodies than folic acid, which is the synthetic or man-made version of folate. Do your best to increase foods high in folate during pregnancy and choose a prenatal vitamin that contains folate.
3. Choline: Plays a critical role in early brain and spinal cord development, contributes to cognitive function, memory, and learning abilities; also aids in preventing neural tube defects in infants; best dietary choline sources include animal-based products such as meat, poultry, fish, dairy products, and eggs (especially the yolk) as well as cruciferous vegetables, like broccoli and kale, and certain beans, like kidney beans and soybeans.
**Did you know?? Studies show that most people in the US do not consume the recommended amount of choline. Help spread the word about the importance of this nutrient!
4. Vitamin C: Essential for collagen formation, promotes healthy gums, teeth, and bones, helps support the immune system; facilitates better absorption of iron; best dietary vitamin C sources include fruits and vegetables like oranges, strawberries, bell peppers, and tomatoes.
5. Vitamin D: Vital for calcium absorption and both bone and immune health, helps promote better eyesight, and is an excellent vitamin for healthy skin. The best source of vitamin D is natural sunlight (and while it is important to try to get outside every day, there are skin cancer risks associated with too much sun exposure – be sure to wear proper sunscreen), but there are some foods naturally high in vitamin D, including salmon, sardines, egg yolk, and some mushrooms, and other foods that are fortified with Vitamin D, like dairy products.
** Most people will require a supplement to maintain adequate levels of vitamin D, especially if you have darker skin color, have less sunlight exposure, are lactose intolerant, or follow a vegetarian/vegan diet!
6. Iron: Helps increase your blood volume and prevents anemia, as well as helping red blood cells deliver oxygen to the baby; while not all women will need to take iron supplements (they can be challenging to digest and may contribute to constipation), your healthcare provider will monitor your levels to make sure you maintain adequate iron stores throughout pregnancy; best dietary iron sources include leafy greens, beef, seafood, poultry, lentils, tofu, beans, legumes, and cashews.
** TOP TIP: Pair a plant-based source of iron with a food high in Vitamin C for enhanced iron absorption! You can also cook in a cast iron skillet to increase iron intake.
7. Calcium: Calcium is a building block for strong bones and teeth. It also helps support muscle and nerve function and enzyme and hormone activity, and it plays a role in regulating body fluids; best food sources of calcium include dairy foods, calcium-set tofu, cannellini beans, canned salmon and sardines, calcium-fortified orange juice, and almonds.
8. Omega 3 fatty acids: These include ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid), with DHA being primarily the most important in pregnancy; it is essential for proper development of the brain and eyes; DHA is most concentrated in fish and seafood like sardines, salmon, tuna, shellfish as well as in some algae.
9. Iodine: Supports not only thyroid health but ovarian health, breast health, and fetal brain development; helps prevent problems with speech and hearing; dietary sources include fortified table salt, seafood, seaweed, dairy, and eggs.
10. Protein: Essential for the growth of tissues and cells, including baby’s organs, muscles, and the mother’s placenta; supports the production of maternal hormones that regulate pregnancy; vital for maternal immune support and maintaining satiety; foods rich in protein for pregnant women include lean meats, fish, eggs, dairy products, legumes, nuts, and seeds (keep scrolling to learn more details about the importance of protein, protein-rich foods for pregnancy, and increased protein intake during pregnancy).
Nutritional Requirements During Pregnancy
The nutritional needs can vary by trimester of pregnancy, so be sure to regularly talk to your healthcare provider and/or registered dietitian about food for baby growth during pregnancy and how to meet the individual needs of both you and your baby. However, there are some general guidelines that apply to most pregnant women, including:
Increased Caloric Intake: Expectant mothers typically require an additional 300 calories per day in the second and third trimesters, depending on individual pregnancy body mass index (BMI).
** Avoid dieting to lose weight during pregnancy unless recommended by your healthcare provider.
Increased Protein Needs: Protein is vital for the growth of fetal tissues, especially the brain. The goal is about 75-100 grams of protein daily.
Balanced Macronutrients: A healthy eating plan should include carbohydrates, proteins, and fats in balanced proportions to support energy needs and fetal development (see more on this below!)
Hydration: Staying well-hydrated in pregnancy is vital, especially as hormonal changes during pregnancy can affect fluid balance. The goal is about 64-96 ounces of water per day.
One important aspect of hydration is salt. Pregnant women have increased fluid needs and, therefore, have an increased need for electrolytes (sodium, potassium, chloride, calcium, and magnesium). In general, it is best to avoid restricting salt intake during pregnancy but consult with your healthcare provider about this, particularly if you have other medical conditions and/or high blood pressure
Balanced Dietary Plan During Pregnancy
Creating a dietary plan can help manage weight gain during pregnancy, ensure that you are meeting your nutritional requirements, and help make sure the baby maintains adequate growth as well. If you are looking for a healthy eating plan throughout the many weeks of pregnancy, here’s a simple guideline to follow:
*** Choose meals and snacks that offer a combo of FAT + FIBER + PROTEIN + CARB ***, which can help prevent low energy, tiredness, irritability, difficulty sleeping, and imbalanced hormones.
Focusing on nutrient-dense foods during pregnancy helps make sure you’re getting the biggest bang for your buck in every bite. Below are a few of my favorite pregnancy-friendly recipes to help you get your daily intake of vitamins and minerals, healthy fats, and protein while also helping with digestion and preventing larger fluctuations in blood sugar:
- Breakfast:
- Breakfast Egg Muffins with a side of fruit
- Oatmeal or granola topped with berries and a dollop of yogurt.
- Snack:
- Apple slices topped with nut butter
- Roasted Toasty Chickpeas and a few avocado slices topped with lemon juice and salt
- Veggie sticks with nutrient-dense dip (like hummus, mashed avocado, Greek yogurt w/ lemon and dill, My Mom’s Baba Ganoush)
- Lunch:
- Quinoa salad with mixed greens, chickpeas, and a vinaigrette
- Snack:
- Hard-boiled egg with mashed avocado and whole-grain crackers (look for whole-grain crackers that contain at least 3 grams of fiber per serving)
- Chia pudding made with chia seeds, vanilla soy milk, honey, and topped with fresh figs
- A handful of almonds with string cheese
- Dinner:
Best Proteins for Pregnancy
As discussed earlier in the post, a higher protein intake can help meet increased protein needs during pregnancy. Aim for a daily intake of about 75-100 grams of protein, depending on your weight and activity level.
Lean Meats: Chicken, turkey, and lean beef are excellent sources of protein and iron
Fish: Fully cooked fatty fish like salmon and sardines are rich in omega-3 fatty acids
Legumes: Lentils and beans provide plant-based protein and fiber
Eggs: Versatile and packed with protein, they also provide choline for brain development
Greek Yogurt: Higher in protein than regular yogurt and great for snacks; look for versions without added sugars and top with fruit for a touch of sweet plus fiber
Nuts and Seeds: Almonds, chia seeds, and pumpkin seeds are nutritious and easy to incorporate into meals.
**In case you may be wondering, can pregnant women eat peanuts? Yes? It is safe for pregnant women to eat peanuts in moderation. They are a great source of protein, healthy fats, fiber, vitamins, and minerals, including folate. Does eating peanuts during pregnancy reduce or increase the risk that the baby will be allergic? Check out this post to learn all about it.
How to Choose a Prenatal Vitamin
Prenatal vitamins are helpful dietary supplements that help bridge nutritional gaps and ensure adequate intake of key nutrients. Look for options containing essential vitamins and minerals, including folate, iron, calcium, vitamin D, choline, and omega-3 fatty acids like DHA. These nutrients work together to support overall maternal and fetal health.
Opt for prenatal vitamins from reputable brands that adhere to strict quality control standards and are third-party tested. Look for companies with certifications such as Good Manufacturing Practices (GMP) to ensure the product's safety, efficacy, and accurate labeling. I also recommend choosing products that are free of artificial colorants.
If you have any known allergies, dietary restrictions or are gluten-free, review the prenatal vitamin's ingredient list. Read labels carefully and look for products that support your specific nutritional needs during pregnancy.
***TOP TIP*** Remember to look at the serving size, or the number of capsules, pills, or gummies per prenatal vitamin dose, and take as many as recommended daily.
Can I follow a plant-based diet in pregnancy?
In short, yes! However, it may take some increased planning and consideration to ensure you meet all your nutritional needs. A well-planned plant-based diet can provide the necessary nutrients for you and your developing baby. Here are some key considerations:
1. Protein: Due to increased protein needs, be sure to include a variety of plant-based protein sources like beans, lentils, tofu, tempeh, nuts, seeds, and whole grains.
2. Iron: While animal products are typically rich sources of iron, there are plenty of plant-based foods that can provide this essential nutrient. Plant-based sources include lentils, chickpeas, quinoa, fortified cereals, and leafy greens. Pair these with vitamin C-rich foods (like citrus fruits or bell peppers) to enhance absorption.
3. Calcium: Choose fortified plant milks, tofu, leafy greens, almonds, and sesame seeds to maintain adequate calcium intake.
4. Vitamin B12: Since B12 is mainly found in animal products, consider fortified foods and be sure to take a prenatal with adequate daily B12 supplementation.
5. Omega-3 Fatty Acids: Incorporate sources like flaxseeds, chia seeds, and walnuts, and consider an algae-based DHA supplement.
**Consult with a healthcare provider or a registered dietitian during pregnancy to ensure you meet your specific needs, especially if you are plant-based, vegan, vegetarian, or have other dietary restrictions that may place you at a higher risk for nutrient deficiencies.
Final Thoughts…
A healthy pregnancy is supported by a balanced diet rich in essential nutrients. By focusing on a variety of nutrient-dense foods and understanding your nutritional needs during pregnancy, you can ensure that both you and your baby are healthy and thriving.
Always consult with your healthcare provider or a registered dietitian to create a personalized dietary plan that fits your unique needs. Embrace this journey with confidence, knowing that nourishing your body is one of the best gifts you can give to your growing baby!
Wishing you all the best on the exciting journey ahead! If you need guidance around a specific nutrition-related concern, I am currently accepting new clients in my virtual private practice and would love to meet with you one-on-one. Thanks for reading!
P.S. Before you know it, your baby will be here!
And once the baby comes, the process of starting solids comes faster than you’d think. Did you know that the way we feed babies during infancy can reduce the risk that they will develop food allergies? But only during a short window of time during infancy, so it’s important not to miss it!
Now is the best time to learn how, before you’re busy adjusting to life with a newborn in the house.
My new book, Safe and Simple Food Allergy Prevention: A Baby-Led Feeding Guide to Starting Solids and Introducing Top Allergens boils down all of the latest research into a streamlined, simple, stress-free roadmap that makes starting solids and reducing the risk of food allergies easy and practical. Check it out now so you’re prepared!