#  Food Power: How Nutrients Help in Pregnancy 

 

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Nutrients are the “good stuff” in food that help you and your baby grow strong and stay healthy. They include things like vitamins, minerals, and fiber.

During pregnancy, your body needs extra nutrients to support both you and your baby. Below, you can find more information about some of the most important ones you’ll need.

Nutrient

What Does It Do?

What Foods Have It?

CalciumBuilds strong bones and teethMilk, cheese, yogurt, sardinesFiberHelps you go to the bathroom and keep your blood sugar levels normalFruits and vegetables (especially with their skins on), whole grains, beans, lentilsFolate/Folic AcidHelps prevent problems with your baby’s brain and spine, and helps you make healthy bloodGreen, leafy vegetables, orange juice, beans and nutsIronKeeps your blood healthy and keeps you from feeling too tiredLean red meat, dried beans and peas, cereals with added iron, prune juiceVitamin AGood for healthy skin and eyesight and helps your baby’s bones growCarrots, dark leafy greens, sweet potatoesB VitaminsHelps you make healthy blood and keeps your nerves healthyBeef, pork, cooked ham, fish, poultry, whole-grain cereals, bananasVitamin CSupports healthy gums, teeth, and bones and helps your body use ironCitrus fruit, broccoli, tomatoes, strawberriesVitamin DWorks with calcium to build healthy bones and teeth, and helps your body stay strong against sicknessFatty fish such as salmon, milk, eggs with yolk, orange juice with added vitamin D power-of-nutrients