It’s always important to eat a balanced diet — and it’s even more important when you’re pregnant because what you eat is the main source of nutrients for your baby. However, many women don’t get enough iron, folate, calcium, vitamin D, or protein. So when you are pregnant, it is important for you to increase the amounts of foods you eat with these nutrients.
Most women can meet their increased needs with a healthy diet that includes plenty of fruits, vegetables, whole grains, and proteins. According to the American College of Obstetricians and Gynecologists (ACOG), you should try to eat a variety of foods from these basic food groups. If you do, you are likely to get all the nutrients you need for a healthy pregnancy.
Key Nutrients You Need
According to ACOG, you and your baby need these key nutrients for a healthy pregnancy:
Calcium
Helps to build strong bones and teeth. Main sources include milk, cheese, yogurt, and sardines. During pregnancy you need 1,000 milligrams (mg) daily.
Iron
Helps red blood cells deliver oxygen to your baby. Sources include lean red meat, dried beans, peas, and iron-fortified cereals. During pregnancy you need 27 mg daily.
Vitamin A
You need this vitamin for healthy skin, eyesight, and bone growth. Carrots, dark, leafy greens, and sweet potatoes are good sources. During pregnancy you need 770 micrograms daily.
Vitamin C
Promotes healthy gums, teeth, and bones, and helps your body absorb iron. Good sources include citrus fruit, broccoli, tomatoes, and strawberries. During pregnancy you need 85 mg daily.
Vitamin D
Aids your body in the absorption of calcium to help build your baby’s bones and teeth. Sources include exposure to sunlight, fortified milk, and fatty fish, such as salmon. During pregnancy you need 600 international units (IUs) daily.
Vitamin B6
Helps form red blood cells and helps your body use protein, fat, and carbohydrates. You can find vitamin B6 in beef, liver, pork, whole-grain cereals, and bananas. During pregnancy you need 1.9 mg daily.
Vitamin B12
Helps form red blood cells and maintains your nervous system. You can find this vitamin only in animal products. Good sources include liver, meat, fish, poultry, and milk. During pregnancy you need 2.6 micrograms daily.
Folate (Folic Acid)
A B vitamin important in the production of blood and protein, it also reduces the risk of neural tube defects (a birth defect of the brain and spinal cord). You can find folate in green, leafy vegetables, liver, orange juice, legumes (beans, peas, lentils), and nuts.
You must get at least 400 micrograms of folate daily before pregnancy and during the first 12 weeks of pregnancy to reduce the risk of neural tube defects. During pregnancy, doctors recommend you get 600 micrograms daily.
Weight Gain
Weight gain is important during your pregnancy and something you and your doctor will monitor for nine months until you give birth. However, gaining too much or too little weight can contribute to problems during your pregnancy for both you and your baby.
Just because you are eating for two doesn’t mean you should eat twice the amount of food. If you are a healthy weight before your pregnancy, you only need to eat an average of about 300 extra calories a day.
Recent recommendations by the Institute of Medicine for pregnancy weight gain begin your pre-pregnancy body mass index (BMI).
| 28-40 lbs | Not enough data |
| 25-35 lbs | 37-54 lbs |
| 15-25 lbs | 31-50 lbs |
| 11-20 lbs | 25-42 lbs |
Multiple Births
If you are expecting more than one baby, you should discuss what and how much to eat with your health care provider. Your nutrient and calorie needs are higher than those of women carrying one baby.
Prenatal Vitamins
Vitamin and mineral supplements cannot replace a healthy diet. Most doctors recommend that pregnant women take a prenatal vitamin and mineral supplement every day in addition to eating a healthy diet.
Taking a supplement ensures that you and your baby get enough important nutrients like folic acid and iron. But don't overdo it — taking too much can be harmful for you and your baby.
Alcohol, Caffeine, and Fish
- Pregnant women and women who may become pregnant should not drink alcohol. Drinks containing alcohol include beer, wine, liquor, mixed drinks, and malt beverages.
Even moderate drinking during pregnancy can cause behavioral or developmental problems for a baby. Heavy drinking during pregnancy can result in serious problems for the baby, including malformation and intellectual disability.
- While it’s unclear whether or not high caffeine intake leads to miscarriage, it appears moderate caffeine intake (about two 8-ounce cups of coffee) does not.
Still, it’s probably a good idea to limit caffeine in your diet during your pregnancy. Too much caffeine can interfere with sleep, contribute to nausea, and lead to dehydration.
- Fish can be a great source of protein, omega-3 fatty acids, and other healthy nutrients. But pregnant women should take care to avoid certain kinds of fish because they contain high levels of mercury, which can harm a growing baby. Fish you should avoid include shark, swordfish, king mackerel, and tilefish.
Amniocentesis: A procedure in which amniotic fluid and cells are taken from the uterus for testing. The procedure uses a needle to withdraw fluid and cells from the sac that holds the fetus.
Amnionicity: The number of amniotic (inner) membranes that surround fetuses in a multiple pregnancy. When multiple fetuses have only one amnion, they share an amniotic sac.
Amniotic Sac: Fluid-filled sac in a woman’s uterus. The fetus develops in this sac.
Birth Defects: Physical problems that are present at birth.
Cerebral Palsy: A disorder of the nervous system that affects movement, posture, and coordination. This disorder is present at birth.
Cesarean Birth: Birth of a fetus from the uterus through an incision made in the woman’s abdomen.
Chorion: The outer membrane that surrounds the fetus.
Chorionic Villus Sampling (CVS): A procedure in which a small sample of cells is taken from the placenta and tested.
Chorionicity: The number of chorionic (outer) membranes that surround the fetuses in a multiple pregnancy.
Complication: A disease or condition that happens as a result of another disease or condition. An example is pneumonia that occurs as a result of the flu. A complication also can occur as a result of a condition, such as pregnancy. An example of a pregnancy complication is preterm labor.
Diabetes Mellitus: A condition in which the levels of sugar in the blood are too high.
Diagnostic Tests: Tests that look for a disease or cause of a disease.
Discordant: A large difference in the size of fetuses in a multiple pregnancy.
Eclampsia: Seizures occurring in pregnancy or after pregnancy that are linked to high blood pressure.
Egg: The female reproductive cell made in and released from the ovaries. Also called the ovum.
Embryo: The stage of development that starts at fertilization (joining of an egg and sperm) and lasts up to 8 weeks.
Fetus: The stage of human development beyond 8 completed weeks after fertilization.
Fraternal Twins: Twins that have developed from two different fertilized eggs.
Genetic Disorders: Disorders caused by a change in genes or chromosomes.
Gestational Diabetes: Diabetes that starts during pregnancy.
Identical Twins: Twins that have developed from a single fertilized egg that are usually genetically identical.
In Vitro Fertilization (IVF): A procedure in which an egg is removed from a woman’s ovary, fertilized in a laboratory with the man’s sperm, and then transferred to the woman’s uterus to achieve a pregnancy.
Menstrual Cycle: The monthly process of changes that occur to prepare a woman’s body for possible pregnancy. A menstrual cycle is defined as the first day of menstrual bleeding of one cycle to the first day of menstrual bleeding of the next cycle.
Multiple Pregnancy: A pregnancy where there are two or more fetuses.
Obstetrician–Gynecologist (Ob-Gyn): A doctor with special training and education in women’s health.
Ovaries: Organs in women that contain the eggs necessary to get pregnant and make important hormones, such as estrogen, progesterone, and testosterone.
Ovulation: The time when an ovary releases an egg.
Placenta: An organ that provides nutrients to and takes waste away from the fetus.
Postpartum Depression: A type of depressive mood disorder that develops in the first year after the birth of a child. This type of depression can affect a woman’s ability to take care of her child.
Preeclampsia: A disorder that can occur during pregnancy or after childbirth in which there is high blood pressure and other signs of organ injury. These signs include an abnormal amount of protein in the urine, a low number of platelets, abnormal kidney or liver function, pain over the upper abdomen, fluid in the lungs, or a severe headache or changes in vision.
Prenatal Care: A program of care for a pregnant woman before the birth of her baby.
Preterm: Less than 37 weeks of pregnancy.
Screening Tests: Tests that look for possible signs of disease in people who do not have signs or symptoms.
Sperm: A cell made in the male testicles that can fertilize a female egg.
Twin–Twin Transfusion Syndrome (TTTS): A condition of identical twins in which one twin gets more blood than the other during pregnancy.
Ultrasound Exam: A test in which sound waves are used to examine inner parts of the body. During pregnancy, ultrasound can be used to check the fetus.
Umbilical Cord: A cord-like structure containing blood vessels. It connects the fetus to the placenta.
Uterus: A muscular organ in the female pelvis. During pregnancy, this organ holds and nourishes the fetus. Also called the womb.