Overview

Your nutrition needs increase during pregnancy. Your body needs protein, carbohydrate, and fats for energy. Good sources of these nutrients include:

• Lean protein. Examples include fish that are low in mercury, poultry without skin, low-fat milk products, and beans and peas (legumes). Fish that are low in mercury include shrimp, salmon, and catfish.
• Carbohydrate from whole grains, fruits, vegetables, legumes (peas, beans, and lentils), low-fat milk products, and fortified plant-based beverages.
• Unsaturated fats like olive oil and canola oil, nuts, and fish.

Important vitamins and minerals during pregnancy include:

Calcium.

Calcium is found in dairy products and non-milk sources such as tofu, broccoli, fortified orange juice or fortified soy beverage, and greens.

Folic acid.

Folic acid (or folate) is found in foods such as liver, vegetables (especially spinach, asparagus, and Brussels sprouts), fruits (such as bananas and oranges), and beans and peas. Fortified products such as cereal, bread, pasta, and rice are also good sources.

Iron.

Iron is found in foods such as red meat, shellfish, poultry, eggs, nuts, beans, raisins, whole grain bread, and leafy green vegetables.

Even if you have good eating habits, you will need a multivitamin to make sure you get enough iron and folic acid.

Your daily calories needs

In the first trimester, you'll probably need the same amount of calories as you did before you were pregnant. In the second trimester, you'll likely need to eat about 340 extra calories a day. In the third trimester, you'll need about 450 extra calories a day.^{footnote 1}

Talk to your doctor or midwife or a dietitian about your daily calorie needs. Your needs depend on your height, weight, and activity level.

Your calorie needs also depend on whether you are carrying one baby or more. If you're pregnant with one baby, you'll likely need 2,200 to 2,900 calories a day in the second and third trimesters. If you are pregnant with twins, triplets, or more, your calorie needs will increase.^{footnote 1}