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Nutrition During Pregnancy

Nutrition during pregnancy is crucial for the health of both mother and baby. A well-balanced diet provides essential nutrients, vitamins, and minerals necessary for fetal growth and development. Adequate nutrition also helps prevent complications during pregnancy, such as gestational diabetes and hypertension.

Key Nutrients for a Healthy Pregnancy​

Protein​

Protein is an essential nutrient that plays a critical role in fetal growth and development. Pregnant women should consume about 71 grams of protein per day from sources like lean meats, fish, eggs, dairy products, legumes, and nuts.

  • Lean meats: chicken, turkey, pork
  • Fish: salmon, cod, tilapia (avoid high-mercury fish like shark and swordfish)
  • Eggs
  • Dairy products: milk, cheese, yogurt
  • Legumes: beans, lentils, chickpeas
  • Nuts: almonds, walnuts, pecans

Folate​

Folate is a B vitamin that helps prevent birth defects of the brain and spine. Pregnant women should consume about 600-800 micrograms of folate per day from sources like leafy greens, beans, peas, citrus fruits, and fortified cereals.

  • Leafy greens: spinach, kale, collard greens
  • Beans: kidney beans, black beans, chickpeas
  • Citrus fruits: oranges, grapefruits, lemons
  • Fortified cereals

Iron​

Iron is essential for the production of red blood cells and helps prevent anemia during pregnancy. Pregnant women should consume about 27 milligrams of iron per day from sources like lean meats, beans, lentils, fortified cereals, and dark leafy greens.

  • Lean meats: beef, chicken, pork
  • Beans: kidney beans, black beans, chickpeas
  • Lentils
  • Fortified cereals
  • Dark leafy greens: spinach, kale, collard greens

Calcium​

Calcium is necessary for fetal bone development and helps prevent complications like preeclampsia. Pregnant women should consume about 1,000 milligrams of calcium per day from sources like dairy products, fortified plant-based milk, and dark leafy greens.

  • Dairy products: milk, cheese, yogurt
  • Fortified plant-based milk
  • Dark leafy greens: spinach, kale, collard greens

Omega-3 Fatty Acids​

Omega-3 fatty acids help promote fetal brain development and reduce inflammation during pregnancy. Pregnant women should consume about 200-300 milligrams of DHA per day from sources like fatty fish, walnuts, chia seeds, and flaxseeds.

  • Fatty fish: salmon, sardines, anchovies
  • Walnuts
  • Chia seeds
  • Flaxseeds