how to support a healthy pregnancy through diet: a guide to prenatal nutrition
Pregnancy is an exciting journey, and supporting a healthy pregnancy through good nutrition can make all the difference for both you and your growing baby. Key nutrients such as folate, calcium, vitamin D, iron, and protein play vital roles in fetal development and maternal health. In this blog post, we’ll dive into why they matter and how to include them in your diet.
Folate and folic acid
What’s the difference between folate and folic acid?
Folate is an umbrella term for various forms of vitamin B9, found naturally in foods such as dark leafy greens, asparagus, oranges, beef liver, nuts, and beans (1). It’s vital for forming red blood cells and DNA, and it supports healthy cell growth (2). Folic acid, the synthetic form, is more easily absorbed by the body and is found in supplements and fortified foods like enriched breads and cereals (3, 1).
Why is folate critical during pregnancy?
A folate deficiency in early pregnancy can lead to neural tube defects (2). To prevent these issues, start taking 400 micrograms of folic acid daily at least one month before pregnancy and continue through the first trimester (1).
Calcium
What’s the role of calcium during pregnancy?
Calcium is an essential mineral involved in the development of bones and teeth, muscle contraction, and nerve signaling (4). During pregnancy, calcium becomes even more crucial, supporting fetal skeletal development and bodily functions. Furthermore, if the mother’s calcium intake is inadequate, the fetus will draw calcium from her bones, increasing her risk for developing osteoporosis later in life (5).
What are good sources of calcium?
Dairy products such as milk, cheese, and yogurt are excellent sources of calcium. Other great options include fish, such as sardines and salmon, and plant-based foods such as broccoli, almonds, sesame seeds, and dark leafy greens (6). Additionally, many foods are fortified with calcium, such as cereals, breads, and juices. Aim for 1,000-3,000 mg per day to protect both mother and baby (6).
Vitamin D
Vitamin D’s role in calcium absorption
Vitamin D helps the body absorb calcium, which further supports strong bones and teeth for both mother and baby (7, 8). A deficiency in vitamin D during pregnancy has been associated with complications such as gestational diabetes and preeclampsia, making it a vital nutrient for expectant mothers (9).
Where to get vitamin D?
Vitamin D can be found in many animal products such as fatty fish, fortified milk, and eggs (8). While food can provide some of this nutrient, many people may need supplements, especially if they have limited sun exposure. The recommended intake for pregnant women is 600 IU per day (8).
Iron
Why is iron essential during pregnancy?
Involved in red blood cell production, iron supports both fetal growth and maternal health by preventing anemia (10). There are two forms of iron: heme and non-heme. Heme iron, found in animal products such as beef, poultry, fish, and turkey, is more easily absorbed by the body. Non-heme iron is found in plant sources such as tofu, lentils, spinach, and oats, but it’s less efficiently absorbed by the body (10).
How to meet your iron needs during pregnancy
Pregnant women need about 27 mg of iron per day (10). If you prefer plant-based foods but are worried about meeting your iron needs, you can try this cool trick: combine iron-rich foods with vitamin C sources, such as citrus fruits, to enhance absorption (11)! If you’re vegetarian or vegan, supplementation may be necessary. Speak with your doctor or medical team.
Protein
The importance of protein during pregnancy
Protein supports the development of the fetal brain and overall growth, making it essential for a healthy pregnancy (12). Pregnant women should aim for about 1.1 grams of protein per kilogram of body weight per day (12). This looks like 75g protein for a pregnant woman at 150 lb (or 68 kg). Another point of reference is 71g a day, as stated by The Mayo Clinic (13).
How do I increase protein in my diet?
Poultry, fish, lean cuts of red meats, eggs, and dairy products such as Greek yogurt and cottage cheese are excellent protein sources. For great plant-based options, try eating more beans, peas, nuts, seeds, and soy products (13). Start by increasing your protein intake by 1-2 ounces per meal and build balanced snacks throughout the day that incorporate protein-rich ingredients.
The bottom line
Getting enough of these key nutrients is essential to support a healthy pregnancy for both the mother and growing baby. Folic acid helps prevent neural tube defects, calcium and vitamin D work together to build strong bones and teeth, iron supports red blood cell production, and protein fuels fetal brain growth and overall development. Incorporating these nutrients through a balanced diet—and supplementing with a prenatal vitamin if needed—will ensure that you meet your needs.
FAQ
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Folate is the natural form of vitamin B9 found in foods such as dark leafy greens, oranges, and beans while folic acid is the synthetic form, often found in supplements and fortified foods. Folic acid is more easily absorbed by the body, making it a more reliable choice to meet needs during pregnancy.
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While dairy is a top source of calcium, there are many plant-based options such as broccoli, kale, and bok choy that actually have higher bioavailability than milk, making them great sources of calcium (14). Other good sources of calcium include almonds, tofu, and fortified plant milks.
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Yes! Plant-based protein sources such as lentils, chickpeas, quinoa, tofu, tempeh, and edamame are great options. Try pairing different protein sources, such as beans and rice, to help provide a complete amino acid profile.
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Written by Rebecca Nassimi
Rebecca Nassimi graduated in 2024 from the Honors College at the University of Maryland with a B.S. in Dietetics. She is currently in the process of getting her M.A. in Family & Consumer Sciences and completing her Dietetic Internship at San Francisco State University. As an aspiring Dietitian, Rebecca is passionate about empowering people to have better relationships with food, as well as manage chronic diseases through dietary interventions. She also has a special interest in women’s hormonal health and fertility. In her free time, Rebecca enjoys photography, cooking, reading, growing her houseplants, playing tennis, and exploring the outdoors.
This post was reviewed by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She’s a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Diego and San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps people get back in the kitchen and feed themselves well. She’s also a writer on Substack, where she shares practical nutrition education and resources. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food. She’s also a nutrition consultant for health and tech startups, food companies, and brands she believes in.