Nutrients Needed During Pregnancy and Lactation

Important Nutrients
Why You Need It
Where It's Found
Amount Needed During Pregnancy Amount Needed During Lactation
Protein Extremely important because protein is necessary for almost all parts of growing baby including the heart, muscles, and nerves. It is also needed for cell growth, blood production, and for building a strong placenta. Lean meat, fish, poultry, egg whites, beans, tofu, and
peanut butter 		60 grams/day 60-65 grams/day
Carbohydrates Provides daily energy as well as keeps the fetus' pancreas from working too hard. Breads, cereals, rice, potatoes, pasta, fruits, and vegetables 2500 Kcal 2500-2700 Kcal
Calcium Needed for fetus' developing bones and teeth and also to strengthen your own. Calcium is also important for development of the fetus' heart, muscles, and nerves. It is necessary for muscle contraction and nerve function. Milk, cheese, yogurt, sardines or salmon with bones, and spinach Between 1000 and
1300 mg/day 		Between 1000 and
1300 mg/day
Iron Extremely important for healthy blood in both mom and fetus because iron provides oxygen to both. Iron will help prevent anemia. It is needed for the fetus' muscle, heart, and nerve development. Lean red meat, spinach, iron-fortified whole- grain breads, and cereals 27 mg/day 15 mg/day
Vitamin A Needed building a strong placenta and for healthy cell growth, healthy skin, strong bones, and good eyesight. It is also needed for the development of the fetus' heart, nerves, and muscles. Vitamin A also helps fight or prevent infection by regulating the fetus' immune system. Carrots, dark leafy greens, and sweet potatoes 750-770 micrograms/day 1300 micrograms/day
Vitamin C Needed for building the placenta and important for fetus' new tissues, strong bones and teeth, and cell repair. Fresh fruit (especially citrus) and vegetables (especially dark green ones), broccoli, tomatoes, and fortified fruit juices 85 mg/day 120 mg/day
Vitamin B6 Needed for strong bone and tissue growth and also in the development of the fetus' heart, nerves, and muscles. Vitamin B6 is extremely important in red blood cell production which increases the amount and quality of oxygen. Pork, ham, whole-grain cereals, bananas, eggs, lean meat, oatmeal, nuts, and dried beans and peas 1.9 mg/day 2.8 mg/day
Vitamin B12 Needed for strong bones and tissue growth and the development of the fetus' muscles, nerves, and heart. Vitamin B12 is vital for the production of new DNA, because it helps in cell reproduction. Meat, fish, poultry, milk, eggs, and cheese 2.6 micrograms/day 2.6 micrograms/day
Vitamin D Extremely important for strong bones and teeth for both mother and baby. It is also needed for the development of the fetus' heart, nerves, and muscles. Fortified milk, dairy products, cereals, and breads 5 micrograms/day 5 micrograms/day
Folate
(Folic Acid) 		Folic Acid or Folate is considered the most vital nutrient. It is needed for building the placenta, for DNA synthesis, blood production, enzyme function, and development of fetus' nervous system. If taken before conception and during the first 6 weeks of pregnancy, folic acid can reduce the chance of neural tube defects. Green leafy vegetables, dark yellow fruits and vegetables, beans, peas, and nuts 600 micrograms/day 500 micrograms/day
Fat Needed for energy. Meat, whole-milk, dairy products, nuts, peanut butter, margarine, and vegetable oils Keep as minimal
as possible 		Keep as minimal
as possible
Zinc Important for the fetus developing a healthy immune system, muscles, nerves, and heart and for tissue growth. Zinc is needed for DNA reproduction; therefore, it is important for wounds healing. Deficiency of zinc while pregnant could lead to improper brain development and low birth weight. Whole grains, nuts, dried beans, meat, and eggs 11 - 13 mg/day 19 mg/day
Fiber Needed to reduce constipation and also has been found to lower a person's risk of colon cancer. Fruits and vegetables, brown rice, nuts, cereals including oats, beans, peas, and pulses 28 grams/day 28 grams/day
Vitamin E Needed for building the placenta and is an antioxidant which helps in DNA repair, immune function, and various metabolic processes. Vitamin E protects cells from becoming damaged. Nuts, broccoli, spinach, kiwi, mango, soybean oil, and corn oil 15 mg/day 19 mg/day
Magnesium Needed for fetus' muscle and nerve function, heart rhythm, immune system, and strong bones. It also helps regulate blood sugar levels. Artichokes, black-eyed peas, broccoli, cashews, green beans, halibut, navy beans, pinto beans, tofu, tomato juice, spinach, and sunflower seeds Between 350 and
400 mg/day 		360 mg/day
Chromium Needed to regulate fetus' blood sugar. Whole grains, meats, and brewer’s yeast 29-30 micrograms/day 44-45 micrograms/day
Selenium Important to prevent cell damage and helps regulate the fetus' immune system and thyroid. Meats, nuts, grains, eggs, cooked fish, and cheese 65 micrograms/day 75 micrograms/day
Water Extremely important in preventing premature or early labor which occurs in many cases due to dehydration.Water also delivers nutrients from mom to fetus. It will also help with constipation, hemorrhoids, swelling, and bladder infections. At least 6 to 8
glass per day 		At least 6 to 8
glass per day

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Disclaimer:  This information is meant for educational purposes only and cannot replace medical advice.  Contact your doctor about any concerns you have.