Nutrition needs during pregnancy

During pregnancy, the basic principles of healthy eating remain the same — get plenty of fruits, vegetables, whole grains, lean protein and healthy fats. However, a few nutrients in a pregnancy diet deserve special attention.

You and your baby need calcium for strong bones and teeth. Calcium also supports healthy functioning of the circulatory, muscular and nervous systems.

Dairy products are the best absorbed sources of calcium. Nondairy sources include broccoli and kale. Many fruit juices and breakfast cereals are fortified with calcium, too.

Vitamin D works with calcium to help build your baby’s bones and teeth. Fatty fish, such as salmon, is a great source of vitamin D. Other options include fortified milk and orange juice.

Protein is crucial for your baby’s growth throughout pregnancy. Lean meat, poultry, seafood and eggs are great sources of protein. Other options include beans, nuts, seeds and soy products.

The body uses iron to make hemoglobin. Hemoglobin is a protein in the red blood cells that carries oxygen to the body’s tissues. During pregnancy, you need double the amount of iron that nonpregnant women need. Your body needs this iron to make more blood to supply oxygen to your baby. Lean red meat, poultry and fish are good sources of iron. Other options include iron-fortified breakfast cereals, beans and vegetables.

If you have any questions or concerns regarding your nutritional needs or those of your baby, talk with your health care professionals for guidance specific to your situation.