Pregnancy Nutrition Guide
Essential nutrients your body and baby need every single day.
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Folic Acid
600 mcg/day
Why: Prevents neural tube defects
From: Leafy greens, fortified cereals, lentils
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Iron
27 mg/day
Why: Prevents anemia
From: Red meat, spinach, beans, fortified cereal
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Calcium
1000 mg/day
Why: Builds baby's bones & teeth
From: Milk, yogurt, cheese, broccoli
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Protein
70 100 g/day
Why: Baby's growth & development
From: Chicken, eggs, fish, legumes
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Omega-3 DHA
200 mg/day
Why: Brain & eye development
From: Salmon, sardines, walnuts, flaxseed
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Vitamin D
600 IU/day
Why: Bone health & immunity
From: Fortified milk, egg yolks, sunlight
Foods to Avoid During Pregnancy
โRaw or undercooked meat & fish
โHigh-mercury fish (shark, swordfish)
โUnpasteurized dairy and juices
โDeli meats unless fully heated
โAlcohol โ no safe amount exists
โExcess caffeine (limit to 200mg/day)
โUnwashed fruits and vegetables
โRaw sprouts