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Pregnancy diet: Focus on these essential nutrients
Folate and folic acid — Prevent birth defects
Vitamin D — Promote bone strength
Protein — Promote growth
Iron — Prevent iron deficiency anemia
Supplements — Ask your health care provider
Folate and folic acid — Help prevent brain and spinal cord conditions present at birth
Calcium — Strengthen bones
Vitamin D — Supports bone strength
Protein — supports growth
Iron — Helps prevent iron deficiency anemia
Supplements — Ask your health care professional
Content
Folate and folic acid — Help prevent brain and spinal cord conditions present at birth
Calcium — Strengthen bones
Vitamin D — Supports bone strength
Protein — supports growth
Iron — Helps prevent iron deficiency anemia
Supplements — Ask your health care professional
Vitamin D — Promote bone strength
Protein — Promote growth
Iron — Prevent iron deficiency anemia
Supplements — Ask your health care provider
Folate and folic acid — Help prevent brain and spinal cord conditions present at birth
Calcium — Strengthen bones
Vitamin D — Supports bone strength
Protein — supports growth
Iron — Helps prevent iron deficiency anemia
Supplements — Ask your health care professional
Content
Folate and folic acid — Help prevent brain and spinal cord conditions present at birth
Calcium — Strengthen bones
Vitamin D — Supports bone strength
Protein — supports growth
Iron — Helps prevent iron deficiency anemia
Supplements — Ask your health care professional
Calcium — Strengthen bones
You and your baby need calcium for strong bones and teeth. Calcium also helps nerves, muscles and blood vessels work as they should.
How much you need: 1,000 milligrams (mg) a day; pregnant teenagers need 1,300 mg a day
Good sources: The body absorbs calcium best from dairy products. Other calcium sources include broccoli and kale. Many fruit juices and breakfast cereals are fortified with calcium too.
| Food | Serving size | Calcium content |
|---|---|---|
| Juice | 1 cup (237 mL) calcium-fortified orange juice | 349 mg |
| Cheese | 1.5 oz. (43 g) part-skim mozzarella | 333 mg |
| Milk | 1 cup (236-240 mL) skim milk | 300 mg |
| Yogurt | 6 oz. (170 g) low-fat fruit yogurt with low-calorie sweetener | 258 mg |
| Salmon | 3 oz. (85 g) canned pink salmon with bones | 181 mg |
| Spinach | 1/2 cup (95 g) boiled spinach | 123 mg |
| Based on FoodData Central. | ||
