Your baby’s growth and development is dependent on you for complete nutrition. What you eat or don’t eat plays a key role in a healthy pregnancy.
Key nutrients for healthy pregnancy eating and why they’re important:
  • Protein
The building block for so many things from enzymes to antibodies, and from muscles to collagen. During pregnancy, your protein needs will increase from about 50 grams to 71 grams per day.
  • Fats
Critical for brain and eye development, omega-3 fatty acids are in short supply for many women. Your obstetrician may recommend omega-3 supplements.
  • Fiber
Fiber can help with constipation, a common side effect of pregnancy.
  • Carbohydrates
Carbs are the primary fuel for you and your baby. Choose whole grains, fruits and vegetables which provide fiber and other important nutrients. Avoid carbohydrates with added sugar, such as sugary drinks.
  • Calcium & Vitamin D
Together, they’re the foundation for healthy bones and teeth. To guard against your bones being depleted to provide what baby needs, get enough Calcium in your diet. Your doctor may recommend a Calcium supplement, a good idea for most pregnant women.
  • Folic Acid (Folate)
This B vitamin is essential for spine and brain development, and for building DNA cells. Make sure your prenatal supplement contains Folic Acid.
  • Iron
A mineral necessary for your baby’s neural and red blood cell development. Preventing anemia, iron deficiency, for yourself is also a watch-out during pregnancy.
  • Iodine
The requirement for Iodine increases during pregnancy so using iodized salt is a good solution.
  • Choline
A B vitamin that can help support brain development.
  • Zinc
A mineral that helps build a healthy immune system. Zinc may be in short supply in vegetarian diets.
Talk to your healthcare professional about your dietary needs and supplementation during pregnancy.