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- First trimester pregnancy: What to expect
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- Prenatal care: What to expect during the second trimester
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Pregnancy diet: Essential nutrients when you're eating for two
Protein — Promote growth
Protein is crucial for your baby's growth, especially during the second and third trimesters.
How much you need: 71 grams a day.
Good sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include dried beans and peas, tofu, dairy products and peanut butter.
| Food | Serving size | Protein content |
|---|---|---|
| Poultry | 3 ounces (85 grams) chicken breast | 27.6 grams |
| Fish | 3 ounces (85 grams) salmon | 21.6 grams |
| Cottage cheese | 1 cup (210 grams) low-fat cottage cheese | 28 grams |
| Milk | 1 cup (245 grams) skim milk | 8.3 grams |
| Peanut butter | 2 tablespoons (32 grams) creamy peanut butter | 8 grams |
| Eggs | 1 large hard-boiled egg | 6.3 grams |
Source: USDA National Nutrient Database for Standard Reference 2007
Iron — Prevent anemia
Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy your blood volume expands to accommodate changes in your body and help your baby make his or her entire blood supply. As a result, your need for iron nearly doubles.
If you don't get enough iron, you may become fatigued and more susceptible to infections. The risk of preterm delivery and low birth weight also may be higher.
How much you need: 27 milligrams of iron a day.
Good sources: Lean red meat, poultry and fish are good sources of iron. Other options include iron-fortified breakfast cereals, nuts and dried fruit.
| Food | Serving size | Iron content |
|---|---|---|
| Cereal | 3/4 cup (24 grams) 100 percent iron-fortified ready-to-eat cereal | 18 milligrams |
| Beans | 1 cup (256 grams) boiled kidney beans | 5.2 milligrams |
| Spinach | 1/2 cup (90 grams) boiled spinach | 3.2 milligrams |
| Meat | 3 ounces (85 grams) beef tenderloin | 3 milligrams |
| Poultry | 3 1/2 ounces (100 grams) dark turkey | 2.3 milligrams |
Source: USDA National Nutrient Database for Standard Reference 2007
Prenatal vitamins typically contain iron. In some cases, your health care provider may recommend a separate iron supplement.
The iron from animal products, such as meat, is most easily absorbed. To enhance the absorption of iron from plant sources and supplements, pair them with a food or drink high in vitamin C — such as orange juice, tomato juice or strawberries.
Supplements — Ask your health care provider
Even if you eat healthfully every day, you may miss out on key nutrients. Taking a daily prenatal vitamin — ideally starting three months before conception — can help fill any gaps. Your health care provider may recommend special supplements if you follow a strict vegetarian diet or have a chronic health condition. If you're considering taking an herbal supplement during pregnancy, check with your health care provider first.
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- Dietary supplement fact sheet: Folate. National Institutes of Health. http://dietary-supplements.info.nih.gov/factsheets/folate.asp#h3. Accessed March 13, 2009.
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