| Nutrient | Needed for | Best sources |
| Protein | cell growth and blood production | lean meat, fish, poultry, egg whites, beans, peanut butter, tofu |
| Carbohydrates | daily energy production | breads, cereals, rice, potatoes, pasta, fruits, vegetables |
| Calcium | strong bones and teeth, muscle contraction, nerve function | milk, cheese, yogurt, sardines or salmon with bones, spinach |
| Iron | red blood cell production (to prevent anemia) | lean red meat, spinach, iron-fortified whole-grain breads and cereals |
| Vitamin A | healthy skin, good eyesight, growing bones | carrots, dark leafy greens, sweet potatoes |
| Vitamin C | healthy gums, teeth, and bones; assistance with iron absorption | citrus fruit, broccoli, tomatoes, fortified fruit juices |
| Vitamin B6 | red blood cell formation; effective use of protein, fat, and carbohydrates | pork, ham, whole-grain cereals, bananas |
| Vitamin B12 | formation of red blood cells, maintaining nervous system health | meat, fish, poultry, milk (Note: vegetarians who don't eat dairy products need supplemental B12) |
| Vitamin D | healthy bones and teeth; aids absorption of calcium | fortified milk, dairy products, cereals, and breads |
| Folic acid | blood and protein production, effective enzyme function | green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts |
| Fat | body energy stores | meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils (Note: limit fat intake to 30% or less of your total daily calorie intake) |
Doctors don't usually recommend starting a strict vegan diet when you become pregnant. However, if you already follow a vegetarian diet, you can continue to do so during your pregnancy — but do it carefully. Be sure your doctor knows about your diet. It's challenging to get the nutrition you need if you don't eat fish and chicken, or milk, cheese, or eggs. You'll likely need supplemental protein and may also need to take vitamin B12 and D supplements.
To ensure that you and your baby receive adequate nutrition, consult a registered dietitian for help with planning meals.
Some pregnant women find that broccoli, spinach, cauliflower, and fried foods give them heartburn or gas. You can plan a balanced diet to avoid these foods. Carbonated drinks also cause gas or heartburn for some women, although others find they calm the digestive system.
If you're frequently nauseated, eat small amounts of bland foods, like toast or crackers, throughout the day. If nothing else sounds good, try cereal with milk or a sweet piece of fruit. To help combat nausea, you can also:
- Take your prenatal vitamin before going to bed after you've eaten a snack — not on an empty stomach.
- Eat a small snack when you get up to go to the bathroom early in the morning.
- Suck on hard candy.
