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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
Protein — supports growth
Protein is crucial for the growth of your unborn baby, also called a fetus.
How much you need: 71 grams (g) a day
Good sources: Lean meat, poultry, seafood and eggs are great sources of protein. Other options include beans and peas, nuts, seeds and soy products.
| Food | Serving size | Protein content |
|---|---|---|
| Cottage cheese | 1 cup (226 g) low-fat, 1% milk cottage cheese | 28 g |
| Poultry | 3 oz. (86 g) boneless, skinless grilled chicken breast | 26 g |
| Fish | 3 oz. (85 g) canned pink salmon with bones | 17 g |
| Lentils | 1/2 cup (99 g) boiled lentils | 9 g |
| Milk | 1 cup (237 mL) skim milk | 8 g |
| Peanut butter | 2 tablespoons (32 g) | 7 g |
| Eggs | 1 large hard-boiled egg (50 g) | 6 g |
| Based on FoodData Central. | ||
