Skip to content

    Health & Pregnancy

    Font Size
    A
    A
    A

    Your Healthy Pregnancy Diet: Top Nutrients

    Folic Acid

    Baby Benefits: Helps protect against spinal cord birth defects during the first 30 days of pregnancy, helps prevent early miscarriage and premature delivery.

    Your Benefits: Prevents anemia.

    Pregnancy RDA: 600 micrograms (mcg)

    Best Food Sources

    • Lentils, 1 cup cooked -- 358 mcg
    • Spinach, 1 cup cooked -- 263 mcg
    • White enriched rice, 1 cup cooked -- 195 mcg
    • Enriched spaghetti, 1 cup cooked -- 172 mcg
    • Broccoli, 1 cup cooked -- 168 mcg
    • Orange juice, 1 cup -- 110 mcg
    • Enriched bread, 2 slices -- 34 mcg

    Iodine

    Baby Benefits: Needed for brain and nervous system development; important for preventing stunted growth, severe mental disability, and deafness; important in preventing miscarriage and stillbirth.

    Your Benefits: Important for a healthy thyroid.

    Pregnancy RDA: 250 mcg, do not exceed 1,100 mcg

    Best Food Sources

    • Cod, 3 oz -- 99 mcg
    • Yogurt, plain, ¾ cup -- 58 mcg
    • Cottage cheese, 1 cup -- 65 mcg
    • Baked potato with peel 60 mcg
    • Cow's milk, 1 cup -- 56 mcg
    • Fish Sticks, 2 -- 35 mcg
    • Baked turkey breast, 3 oz -- 34 mcg
    • Navy beans, ½ cup cooked -- 32 mcg

    Iron

    Baby Benefits: Helps prevent premature delivery.

    Your Benefits: Wards off anemia in pregnant women.

    Pregnancy RDA: 27 mg; don't exceed 45 mg

    Best Food Sources

    • Whole Grain Total Cereal, 3/4 cup -- 22 mg
    • Cheerios, 1 cup -- 10 mg
    • Enriched rice, 1 cup cooked -- 8 mg
    • Canned white beans, 1 cup -- 8 mg
    • Beef, 3 oz cooked -- 3 mg
    • Lamb, 3 oz cooked -- 2 mg
    • White meat chicken, 3 oz. cooked -- 1 mg

    Potassium

    Your Benefits: Helps keep blood pressure in check and maintain proper fluid balance; necessary for normal heart beat and energy.

    Pregnancy RDA: 4,700 mg

    Best Food Sources:

    • White beans, 1 cup canned -- 1,189 mg
    • Winter squash, 1 cup -- 896 mg
    • Spinach, 1 cup cooked -- 839 mg
    • Lentils, 1 cup cooked -- 731 mg
    • Sweet potato, 1 medium cooked -- 694 mg
    • Yogurt, fat-free, 1 cup -- 579 mg
    • Orange juice, 1 cup -- 496 mg
    • Broccoli, 1 cup cooked -- 457 mg
    • Cantaloupe, 1 cup -- 431 mg
    • Raisins, 1 cup -- 250 mg

    Pregnancy Week-By-Week Newsletter

    Delivered right to your inbox, get pictures and facts on
    what to expect each week of your pregnancy.

    Today on WebMD

    hand circling date on calendar
    Track your most fertile days.
    woman looking at ultrasound
    Week-by-week pregnancy guide.
     
    Pretty pregnant woman timing contaction pains
    The signs to watch out for.
    pregnant woman in hospital
    Are there ways to do it naturally?
     
    slideshow fetal development
    Slideshow
    pregnancy first trimester warning signs
    Article
     
    What Causes Bipolar
    Video
    Woman trying on dress in store
    Slideshow
     
    pregnant woman
    Article
    Woman looking at pregnancy test
    Quiz
     
    calendar and baby buggy
    Tool
    dark chocolate squares
    Slideshow