Pregnant or breastfeeding? Nutrients you need

Reviewed by Christina Wright-Yee, pediatric registered dietitian, and Michelle Roberts, a registered nurse and lactation consultant at Rady Children’s Hospital Orange County (Rady Children’s)

Key takeaways

• Pregnancy and breastfeeding require extra nutrients and calories: Women need about 300–500 additional daily calories plus a balanced variety of foods to support their own health and their baby’s growth.
• Focus on key vitamins and minerals: Nutrients like calcium, iron, folic acid, iodine, healthy fats, protein, and vitamins A, B12, and D play crucial roles in fetal development, milk production, and maternal well‑being.
• Use food first, supplements as needed: Prioritize whole foods, including fruits, vegetables, whole grains, dairy, legumes, lean proteins, and take a prenatal vitamin with iron (and iodine) when recommended by a healthcare provider.

Fueling your body and your baby during pregnancy and breastfeeding

Healthy pregnant or breastfeeding women need to get between 300 and 500 additional calories per day to meet their energy needs and support the healthy growth of their baby. Since it’s easy to consume more calories than needed, opt for smaller portions and choose nutritious snacks.

During pregnancy or while breastfeeding your baby, be sure to eat a variety of healthy foods. Create a personalized plan using the MyPlate.gov calculator. You can select options for pregnancy, your trimester, and/or breastfeeding to support your nutrition goals. You can also find a dietitian who works with pregnant and breastfeeding women here.

What nutrients do pregnant or breastfeeding women need?

Here are some of the essential nutrients that will help you and your baby thrive. They’re found in fresh fruits and vegetables, whole grains, nuts, beans, dairy products, and lean meats. In addition to a healthy diet, it is important to take a daily prenatal multivitamin with iron to ensure you are receiving adequate nutrition to fuel the growth of your little one, even after delivery or as long as you are breastfeeding. This guide is intended for healthy women. For teen pregnancies, you may need additional supplements and adjustments to your nutrition- please consult with your doctor.

Calcium

Calcium helps build strong bones and teeth not only for the pregnant woman, but it also strengthens the baby’s developing bones and teeth, and is important in the development of the baby’s heart, muscles and nerves. Adequate intake can reduce the risk of hypertension and pre-eclempsia for the mother and decrease the risk of osterporosis for the mother long-term.

Pregnant and breastfeeding women older than 18 years old should get 1,000 mg of calcium a day. Most prenatal vitamins do not provide the full dose, as people generally consume adequate calcium from their diet from dairy products. Healthy sources of calcium include tofu, leafy greens such as kale, chia seeds, canned salmon with bones, and low-fat dairy products (cheese, yogurt, milk), If you prefer milk alternatives, ensure it is fortified with calcium and Vitamin D If you are taking heartburn medications (ie: Tums), check the label as these often calcium-based and you may not need to consume as much.

Carbohydrates

Eating carbohydrates helps provide energy to support the growth and development of a baby and, after delivery, breastfeeding. The best sources of carbs are whole grains, fruits, and vegetables, which also are good sources of fiber. Try to limit refined carbs, like bakery items, granolas, white bread, candy and added sugars. By choosing whole grain options that contain fiber, and pairing carbohydrates with proteins, this slows rises in blood sugars, a large component to preventing and managing Gestational Diabetes Mellitus (GDM).

Fiber

Fiber is a nutrient that can help ease constipation that’s common during pregnancy, as well as regulate blood sugar levels. Gradually increase fiber in the diet aiming for 25-30grams of fiber per day during pregnancy. Whole grains (like whole-wheat bread, whole-grain cereals, and brown rice) and fruits, vegetables, and legumes (beans, split peas, and lentils) are good sources of fiber. As fiber is increased, make sure you increase water intake as well!

Folic acid

Folic acid helps with the development of a baby’s brain and spinal cord. It’s also needed to make red blood cells and white blood cells. Women should supplement 400-800 micrograms of folic acid daily before conception and during pregnancy to reduce the risk that their baby will be born with a neural tube defect (a birth defect involving incomplete development of the brain and spinal cord).

Folate is the natural form of this vitamin. Good sources include legumes, asparagus, eggs, leafy greens, avocado, Brussels sprouts, citrus fruits, and papaya (also good for constipation), along with nuts, seeds and fortified breads.

Healthy Fats

Fat is an important part of any healthy diet. During pregnancy, fat is needed to support your baby’s growth and development. Choose (unsaturated fats) and limit unhealthy saturated and trans fats. Healthy fats are found in olive oil, canola and other vegetable oils, nuts and seeds, avocados, and fatty fishlike salmon.

Iron

Eating a diet rich in iron and taking your prenatal vitamin while pregnant or breastfeeding helps prevent iron-deficiency anemia and ensures adequate blood production for you and your baby. When you are not pregnant, you need about 18mg of iron per day, but when you are pregnant, you need 27mg per day. Your prenatal vitamin usually bridges this gap.

Women who don’t get enough iron may feel tired, have more restless legs, pale skin, shortness of breath, heart palpitations, cold hands and feet amongst other symptoms. Before starting yourself on an extra iron supplement, be sure to tell your OB if you have any of these symptoms.  Good dietary sources of iron include lean meats, poultry, and fish, fortified cereals, legumes (beans, split peas, and lentils), and leafy green vegetables.

Protein

Protein helps build a baby’s muscles, bones, and other tissues, and supports growth, especially in the second and third trimesters of pregnancy. Pregnant women need more protein than non-pregnant women—about 71 grams per day in the second and third trimesters. Some protein supplements, such as shakes and powders, aren’t recommended during pregnancy. Always check with your OB before using them. Healthy sources of protein include lean meat, poultry, fish, beans, nuts and nut butters, eggs, and tofu.

Vitamin A

Vitamin A helps with the development of a baby’s heart, eyes, and immune system. Pregnant women should not take vitamin A supplements as the prenatal vitamin contains adequate amounts. Good sources of vitamin A include milk, orange fruits and vegetables (such as cantaloupe, carrots, and sweet potatoes), and dark leafy greens.

Vitamin B12

Vitamin B12 helps form a baby’s red blood cells and supports brain development and function. You can find it in animal products such as meat (limit organ meats to once a week), tuna, salmon, sardines, dairy, eggs, nutritional yeast, and fortified foods like yogurt, cheese and cereals. If you’re vegetarian or vegan, try adding fortified nutritional yeast to your food or dairy alternatives and talk to your doctor to find out if you need to take B12 supplements during pregnancy and while breastfeeding.

Vitamin D

Vitamin D helps the body absorb calcium for healthy bones and teeth. It is made when the skin is exposed to sunlight. Good food sources of vitamin D include fortified low-fat or fat-free milk, fortified orange juice, egg yolks, and salmon. Experts recommend that pregnant and breastfeeding women need 600 international units of Vitamin D daily, usually covered by a prenatal vitamin and these foods.

Choline

Choline is an important nutrient for fetal growth and central nervous system development, and low levels may increase the risk of neural tube defects. Most prenatal vitamins do not contain choline, or do not contain enough. Consider taking a choline supplement in addition to your prenatal vitamin, but do not exceed 3,500 mg per day for ages 19–50. Dietary sources of choline include meat, poultry, fish, dairy products, eggs, and cruciferous vegetables such as broccoli, Brussels sprouts, soybeans, nuts, seeds, and whole grains.

Water

Water is essential to helping your body absorb nutrients into the cells and transports the vitamins and minerals you eat, as well as helps reduce constipation, hemorrhoids and UTIs, which you are at a higher risk of during pregnancy. During pregnancy and nursing, your body requires additional fluid intake, ideally from water, but other sources as well. Aim for 64-96oz per day. If plain water gets boring, try sparkling water or flavor it with chopped fruit or decaffeinated tea. Try to limit fruit and vegetable juices and sodas.