Pregnancy diet: Focus on these essential nutrients
Vitamin D — Promote bone strength
Protein — Promote growth
Iron — Prevent iron deficiency anemia
Supplements — Ask your health care provider
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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
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. The synthetic form of folate found in supplements and fortified foods is known as folic acid. Folic acid supplementation has been shown to decrease the risk of premature birth.
How much you need: 400 to 1,000 micrograms a day of folate or folic acid before conception and throughout 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 | Folate or folic acid content |
|---|---|---|
| Source: USDA National Nutrient Database for Standard Reference, Release 28 | ||
| Cereal | 3/4 cup (15 to 60 g) ready-to-eat cereal | 100 to 700 mcg — choose a cereal that's 50 to 100 percent fortified |
| Spinach | 1/2 cup (95 g) boiled spinach | 131 mcg |
| Beans | 1/2 cup (89 g) boiled Great Northern beans | 90 mcg |
| Asparagus | 4 boiled spears (60 g) | 89 mcg |
| Oranges | 1 small orange (96 g) | 29 mcg |
| Peanuts | 1 ounce (28 g) dry roasted | 27 mcg |
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. All women who might become pregnant should take a daily vitamin supplement containing folic acid.
