A nutrition guide to pregnancy!
Pregnancy is an exciting adventure, but it can also feel a little overwhelming—especially regarding what to eat. You’ve probably heard phrases like “eating for two” but pregnancy nutrition isn’t just about eating more; it’s about eating smart.
The proper nutrients can help your baby grow strong and healthy while keeping you energized and feeling your best.
To help guide you, we’ve tapped into the expertise of our Women’s Health Dietitian, Emily Harland, RDN, LDN.
Emily shares her practical tips and insights on the most important nutrients, the best supplements to consider and how to handle common pregnancy side effects like nausea. Let’s dive in!
Nutrients That Matter Most (And How to Get Them)
During pregnancy, your body is working overtime to grow a tiny human. That means your nutrient needs go up—big time! Some nutrients are especially important, and here’s why:
Choline: The Unsung Hero
Choline might not get as much attention as other nutrients, but it’s a big deal for your baby’s brain and spinal cord development. Think of it as brain food for your baby! Foods like eggs (especially the yolks), salmon, and chicken are packed with choline. Don’t like eggs? Try adding soy milk or Brussels sprouts to your meals for a boost. Aim for about 450 mg daily, roughly two eggs plus some choline-rich veggies. Emily also recommends FullWell prenatal vitamins frequently to help you get close to the daily recommended choline amount!
Folate: The Pregnancy Powerhouse
Folate (or folic acid in supplements) helps prevent neural tube defects and supports healthy cell growth. Think of it as the foundation for your baby’s brain and spine. You’ll find folate in leafy greens like spinach, citrus fruits, beans, and fortified cereals. For example, a spinach and orange salad or a lentil soup can pack a serious folate punch. Doctors usually recommend at least 600 mcg a day during pregnancy.
Other key nutrients include:
Iron: For energy and to prevent anemia. Add a handful of raisins to your cereal or pair spinach with vitamin C (like squeezing lemon on a salad) to help your body absorb more iron.
Calcium and Vitamin D: For strong bones and teeth. A yogurt parfait with fresh berries is an easy way to get calcium. Vitamin D supplements are sometimes recommended, but you should discuss this with your doctor first!
Omega-3 Fatty Acids: For brain and eye development. Think walnuts, chia seeds, and fatty fish!
Supplements: Filling in the Gaps
Even with the best intentions, it’s tough to get everything you need from food alone. That’s where supplements come in to help.
Prenatal Vitamins: These are a must! Look for one with at least 400 mcg of folic acid, plus iron, calcium, and DHA (an omega-3 fatty acid). FullWell & Needed are two of our favorites!
Vitamin B6: This vitamin can work wonders if you’re battling morning sickness. You’ll find it in bananas, potatoes, and fortified cereals—or as a standalone supplement. Talk to your doctor first before adding in a B6 supplement for managing nausea.
Iron Supplements: Some people need extra iron, especially in the second and third trimesters. This is not necessary for everyone so as always, check with your doctor first!
Conquering Pregnancy Nausea (and Other Side Effects)
Nausea and food aversions can make eating well feel impossible some days. Here are some tried-and-true tips to help you navigate these tricky moments:
Go Small and Steady: Aim for five or six smaller meals instead of three big meals. Crackers, plain toast, or a handful of almonds can keep your stomach from feeling empty (which often makes nausea worse).
Ginger to the Rescue: Ginger is a natural anti-nausea superhero. Keep ginger tea, ginger candies, or even ginger snaps on hand for queasy moments.
Hydration is Key: If plain water doesn’t sit well, try sipping on herbal teas, coconut water, or electrolyte drinks. Popsicles made from fruit juice are another refreshing option.
Listen to Your Body: Some foods might suddenly seem repulsive (looking at you, broccoli), and that’s okay. Focus on foods that feel manageable and gradually reintroduce others.
Take Your Vitamins Strategically: Prenatals can upset your stomach, especially on an empty stomach. Take them with your biggest meal of the day or just before bed or when you typically feel less sick.
Ask for Help: If nausea gets severe, talk to your doctor. Medications or supplements like vitamin B6 can provide relief.
Pregnancy nutrition doesn’t have to be perfect; it’s about doing your best to keep your body supported and nourished through the journey of growing a human. There is no “perfect” way to eat during pregnancy, and every pregnancy is different! If you would like support nourishing your body during this time, our Women’s Health Dietitian, Emily Harland, is here to help guide you the whole way!