Eating well during pregnancy: Nutrients in each food group

 

In each food group, there are foods which provide important nutrients for you and your developing baby. Learn more about nutrient-rich foods in each food group below. Roll over or tap on the nutrient names (example: iron) to learn what each nutrient provides.

Vegetables

raw carrots

Below are some vegetables that are good sources of vitamin A and potassium.

  • Carrots

  • Sweet potatoes

  • Pumpkin

  • Spinach

  • Cooked greens (such as kale, collards, turnip greens, and beet greens)

  • Winter squash

  • Tomatoes and tomato sauces

  • Red sweet peppers

Fruits

cantaloup

Below are some fruits that are good sources of vitamin A and potassium. Many of these fruits are also good sources of vitamin C and other nutrients.

  • Cantaloupe

  • Honeydew melon

  • Mangoes

  • Prunes

  • Bananas

  • Apricots

  • Oranges

  • Red or pink grapefruit

  • 100% prune juice or orange juice

Dairy

assorted types of dairy

The dairy foods and drinks below provide potassium and calcium. Choose dairy products fortified with vitamin A and vitamin D!

  • Non-fat or low-fat yogurt

  • Non-fat milk (skim milk)

  • Low-fat milk (1% milk)

  • Low-fat cheese

  • Calcium-fortified soymilk (soy beverage)

Grains

whole grain bread and grains

During pregnancy, you should choose mostly whole grains. Whole grain foods provide healthy carbohydrates, fiber, and more. Whole grains contain all 3 parts of the grain: the bran, the germ, and the endosperm. If a grain is not whole, it is called a refined grain. The whole grain foods below are good sources of folic acid and iron.

  • Whole grains such as wheat, oats, and barley

  • Ready-to-eat cereals fortified with folic acid and iron

  • Cooked cereals fortified with folic acid and iron

Protein

There are many different types of protein! Explore below to learn more about nutrients found in protein foods.

Beans and peas

assorted legumes

These beans and peas are good sources of protein, iron, potassium, and fiber:

  • Pinto beans

  • Tofu

  • White beans

  • Lentils

  • Kidney beans

  • Chickpeas

  • Black beans

Nuts and seeds

assorted nuts and seeds

These nuts and seeds are good sources of protein and vitamin E:

  • Sunflower seeds

  • Almonds

  • Hazelnuts

  • Pine nuts

  • Peanuts

  • Peanut butter

Lean beef, poultry, lamb, and pork

Lean beef, poultry, lamb, and pork give you and your baby protein and heme-iron.

Fish and seafood

cooked salmon

These fish and seafood examples are good sources of protein and omega-3 fatty acids:

  • Oysters

  • Mussels

  • Crab

  • Salmon

  • Trout

  • Herring

  • Sardines

  • Tuna

  • Pollock

Caution

During pregnancy, do NOT eat:

  • Shark
  • Swordfish
  • King Mackerel
  • Tilefish





These fish have too much mercury. Mercury can harm growing babies during pregnancy. For the same reason, LIMIT white albacore tuna to 6 ounces per week. Canned light tuna (which includes skipjack) can be eaten more often. Talk to your health care provider if you have questions about eating fish while you are pregnant.




Calcium helps build your baby’s strong bones and teeth.


Iron helps red blood cells deliver oxygen to your baby. This is important because blood volume increases during pregnancy.


Pregnant women need more protein to support a healthy pregnancy and for their baby's growth.

Iron helps red blood cells deliver oxygen to your baby. This is important because blood volume increases during pregnancy.




Pregnant women need more protein to support a healthy pregnancy and for their baby's growth.

Vitamin E is an antioxidant. It also helps your body fight infection.

Pregnant women need more protein to support a healthy pregnancy and for their baby's growth.

Heme-iron is the type of iron which is easiest for the body to absorb. Iron helps red blood cells deliver oxygen to your baby.

Pregnant women need more protein to support a healthy pregnancy and for their baby's growth.

Omega-3 fatty acids are important for your baby’s brain development.

Iron helps red blood cells deliver oxygen to your baby. This is important because blood volume increases during pregnancy.

Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke.

Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke.

Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke.

Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke.



Vitamin D works with calcium to build healthy bones and teeth for your baby.

Fiber helps with digestion and helps prevent constipation. It also helps maintain bowel health.

Fiber helps with digestion and helps prevent constipation. It also helps maintain bowel health.

Vitamin A supports healthy skin and eyesight for you and your baby.

Vitamin A supports healthy skin and eyesight for you and your baby.

Vitamin A supports healthy skin and eyesight for you and your baby.

Folic acid (also known as folate) helps prevent major birth defects of baby’s brain and spine.