Nutrition and Pregnancy

Finding out you’re expecting is an exciting but also overwhelming time. Having a balanced diet is
important for both mom and baby’s health. The chart below lists foods that important to eat when
pregnant and breastfeeding. In addition to the foods below, it’s important to take prenatal supplement.
During pregnancy avoid alcohol, smoking, and other substances.

Nutrients Examples

Folate Legumes, green leafy vegetables, and citrus

fruits.

1
Calcium Low fat milk, cheese, yogurt, plant-based
beverages, cereals, juices

2
Iron Lean meat, green leafy greens, beef, beans,
fortified cereals

Vitamin C Red and yellow peppers, broccoli, cabbage,

strawberries, citrus

Vitamin D Salmon, eggs, mushrooms, fortified milk and

cereal

5
Do not eat shark, swordfish, king mackerel, or tilefish when you are pregnant or breastfeeding. They contain
high levels of mercury. Limit white (albacore) tuna to no more than 6 ounces per week.
References:
https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy
https://www.eatright.org/health/pregnancy/what-to-eat-when-expecting/eating-right-during-
pregnancy
https://www.nutrition.gov/topics/audience/women/pregnancy
https://www.choosemyplate.gov/browse-by-audience/view-all-audiences/adults/moms-
pregnancy-breastfeeding/moms-making-healthy-food-choices
https://www.eatright.org/health/pregnancy/prenatal-wellness/healthy-weight-during-pregnancy
https://www.med.umich.edu/pfans/_pdf/hetm-2017/0417-prenatalnutrition.pdf

images:
1. http://www.ufmcpueblo.com/tag/healthy-diet/
2. https://happybody.tv/foods-high-calcium/
3. https://commonsensehealth.com/list-foods-high-in-iron/
4. https://news.christianacare.org/2016/05/eat-your-vegetables-balsamic-roasted-vegetable-
stuffed-peppers/
5. https://www.menshealth.com/nutrition/a19544732/best-vitamin-d-foods/