Food Power: How Nutrients Help in Pregnancy
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? |
|---|---|---|
| Calcium | Builds strong bones and teeth | Milk, cheese, yogurt, sardines |
| Fiber | Helps you go to the bathroom and keep your blood sugar levels normal | Fruits and vegetables (especially with their skins on), whole grains, beans, lentils |
| Folate/Folic Acid | Helps prevent problems with your baby’s brain and spine, and helps you make healthy blood | Green, leafy vegetables, orange juice, beans and nuts |
| Iron | Keeps your blood healthy and keeps you from feeling too tired | Lean red meat, dried beans and peas, cereals with added iron, prune juice |
| Vitamin A | Good for healthy skin and eyesight and helps your baby’s bones grow | Carrots, dark leafy greens, sweet potatoes |
| B Vitamins | Helps you make healthy blood and keeps your nerves healthy | Beef, pork, cooked ham, fish, poultry, whole-grain cereals, bananas |
| Vitamin C | Supports healthy gums, teeth, and bones and helps your body use iron | Citrus fruit, broccoli, tomatoes, strawberries |
| Vitamin D | Works with calcium to build healthy bones and teeth, and helps your body stay strong against sickness | Fatty fish such as salmon, milk, eggs with yolk, orange juice with added vitamin D |
Nutrition & Exercise
