Pregnancy is an exciting and transformative time, but it can also come with its fair share of challenges, especially when it comes to nutrition. The first trimester often brings food aversions, nausea and even vomiting, making it difficult to maintain a balanced diet. The good news is that it’s okay to focus on just getting by during these early months. Eating what you can, staying hydrated and resting when needed are the top priorities. As you move into the second trimester and start feeling better, you can shift your attention more towards nutrition to ensure both you and your baby are getting the essential nutrients needed for a healthy pregnancy.
Essential Nutrients
These are a few important nutrients to focus on during pregnancy to ensure that you and your baby are fueled properly.
| Nutrient | Importance | Dietary Sources | Tips |
| Folate | Helps the body make red blood cells, DNA and other genetic material. Additionally, folate also prevents neural tube birth defects. | Enriched grains (cereals and breads)
Legumes Broccoli Orange juice |
When choosing a prenatal, look for the activated form (L-methylfolate or 5-MTHF). |
| Calcium | The mother’s bones will break down to provide calcium for the fetus if inadequate calcium is consumed. | Dairy or fortified non-dairy alternatives (milk, yogurt, cheese)
Cooked collard greens Tofu |
To meet your calcium needs, aim for three dietary sources of calcium. |
| Iron | During pregnancy, iron deficiency anemia is a concern as maternal and fetal needs are increased. | Beef
Pork Eggs Soybeans Legumes Spinach |
Pair iron-containing foods with vitamin C-containing foods (citrus fruits) to help the body better absorb iron. |
| Choline | Choline is essential for fetal brain development and placental function. | Eggs (yolk)
Liver Cruciferous veggies Legumes |
Choline is often not found in prenatals, so an additional supplement may be needed. |
The Importance of a Balanced Diet
A balanced diet is important at all life stages but especially vital if you are pregnant or planning on getting pregnant. Eating a variety of foods every day will ensure that you are providing your body and your baby’s body with the right balance of nutrients to grow and thrive.
- Fruits and Vegetables: Aim for half of your plate to be fruits and vegetables because they provide vitamins and minerals as well as fiber to help prevent constipation.
- Carbohydrates: These are an important source of energy for you and your baby. Choose whole grains like whole wheat pasta, wheat bread or brown rice for the most nutrient-dense carbohydrates.
- Protein: Your protein needs are increased during pregnancy. The goal is to have about ¼ of your plate filled with protein, maybe a little bit more! If meat, chicken, fish and other traditional protein sources do not sound appealing, try focusing on dairy products and plant-based proteins.
- Fluids: The need for fluids increases during pregnancy for blood production, your baby’s blood circulation and forming amniotic fluid. A good goal is 8-12 cups of water per day.
For a visual reference, check out the balanced plate!
By prioritizing essential nutrients like folate, calcium, iron and choline, and maintaining a balanced diet, you’ll be setting a strong foundation for a healthy pregnancy. Embrace this journey one step at a time, and know that every small effort you make contributes to the well being of both you and your baby.
