Healthy Eating for Two: Specific Nutrients

To make certain you're getting adequate nutrition, you'll want to pay particular attention to these nutrients.

Calcium: All the groups above include foods that are rich in calcium. Be certain to include at least four servings of calcium–rich foods in your diet every day. These include tofu, dark green leafy vegetables, bok choy, broccoli, beans, figs, sunflower seeds, tahini, almond butter, calcium–fortified soymilk or rice milk, and calcium–fortified cereals and juices.

Vitamin D: This nutrient is poorly supplied in all diets unless people consume foods fortified with it. Many brands of ready–to–eat cereals are fortified with vitamin D. However, the body can make its own vitamin D when skin is exposed to the sun. Pregnant women who don’t use fortified foods should be certain to get at least 20 to 30 minutes of direct sunlight on their hands and faces two to three times each week.

Vitamin B₁₂: Vitamin B₁₂ is not found in most plant foods. To get enough of this important nutrient, be certain to consume one serving every day of a food fortified with vitamin B₁₂. These foods include many breakfast cereals, some meat–substitute products, and some brands of soymilk. Certain brands of nutritional yeast are good sources of vitamin B₁₂. Be certain to read the label to find out which foods are fortified. Seaweed and tempeh products are not good sources of vitamin B₁₂, but B₁₂ is in all standard multivitamins and vegetarian supplements.

Iron: Iron is abundant in plant–based diets. Beans, dark green vegetables, dried fruits, blackstrap molasses, nuts, seeds, and whole grain or fortified breads and cereals all contain plenty of iron. Consuming a vitamin C source (such as citrus fruits or juices) with your iron source may enhance absorption. However, due to a lower absorption rate of plant iron, women following a vegetarian diet during pregnancy will need more iron than non–vegetarian pregnant women. Women in the second half of pregnancy have very high iron needs and may need to take a supplement regardless of the type of diet they follow. Your health care provider will discuss iron supplements with you.

Folate: Folate, or folic acid, is necessary to help prevent neural tube defects and serves other functions as well. Folate is especially important in the first weeks of pregnancy, and it is therefore recommended that all women of childbearing age supplement this in the diet. Dark green leafy vegetables and legumes are rich in folate. Also, many breakfast cereals and other grain products are now fortified with folate. Daily needs are 600 micrograms per day. If a supplement is needed, look for one that provides 400 micrograms per day.

Zinc: Zinc is necessary for growth and development, and not surprisingly, your body’s need for zinc increases during pregnancy. Legumes, nuts, whole grains, and cereals are good sources of zinc. To increase zinc absorption from these foods, try sprouted grains, beans and seeds or yeast–raised breads.

Essential Fatty Acids (EFAs): Essential fatty acids are the types of fats that we need for growth and health. Pregnant women have an increased need for EFAs. You can incorporate EFAs into your diet by adding a small amount of ground flaxseed, flaxseed oil, canola oil, or soybean oil daily. Limit your intake of stick margarine and other foods containing hydrogenated fats, as the trans–fatty acids in these foods have been shown to reduce EFAs. Alternatively, some doctors recommend a supplement containing these fatty acids, especially DHA, an omega–3 fatty acid important for brain and retina development.

Dietary supplements: Your doctor may recommend a supplement to ensure you are meeting your vitamin, mineral, and EFA needs. Most prenatal vitamins will be adequate to cover your needs. Some experts also advise a direct source of DHA. Vegetarian supplements of DHA are made from microalgae, free of contaminants found in fish, and can be found in gelatin–free capsules. If you are interested in taking any additional dietary supplements, to include herbal or botanical supplements, talk to your doctor. Many herbal supplements have not been adequately tested for safety in pregnancy.

A word about protein... The need for protein increases by 25 grams per day during the second and third trimesters. However, since most people consume abundant amounts of protein anyway, the average woman already consumes more protein than is needed during pregnancy. Whole grains, vegetables, legumes, nuts, and seeds are all protein–rich foods. The meal–planning guide provides plenty of protein for pregnancy.