When it comes to growing a tiny human, what you eat matters more than ever. A well-balanced diet not only supports fetal development but also helps you feel your best throughout pregnancy.
Whether you’re just starting your journey or have already had your first trimester ultrasound, this pregnancy nutrition guide is here to help you make informed choices every step of the way.
Must-Have Nutrients During Pregnancy
Here are some of the must-have nutrients that are essential in pregnancy.
1. Folic Acid
Folic acid is critical for preventing neural tube defects. It’s especially important in the early stages of pregnancy. Leafy greens, citrus fruits, lentils, and fortified cereals are all great sources.
2. Iron
Pregnancy increases your blood volume, so your body needs more iron to produce red blood cells. Low iron can lead to fatigue and increase the risk of preterm delivery. Load up on lean meats, spinach, and legumes.
3. Calcium
Calcium helps build your baby’s bones and teeth while protecting your own. Dairy products, tofu, almonds, and leafy greens are top picks.
4. Omega-3 Fatty Acids
These healthy fats, especially DHA, support your baby’s brain and eye development. You’ll find them in fatty fish like salmon, walnuts, and chia seeds.
5. Protein
Protein is essential for the growth of fetal tissue, including the brain. Eggs, poultry, beans, and Greek yogurt are protein-packed and easy to include in your diet.
6. Fiber
To keep digestion smooth and prevent constipation, fiber is your best friend. Whole grains, fruits, and veggies will do the trick.
7. Vitamin D
This vitamin supports bone health for both mom and baby. Try eggs, fortified milk, and a little sunshine!
Food Tips for a Healthy Pregnancy Glow
- Stay hydrated. Water aids digestion and helps your body absorb nutrients.
- Eat small, frequent meals to keep nausea at bay.
- Avoid raw seafood, unpasteurized dairy, and undercooked meats.
- Balance cravings with nutritious options—yes, you can have that chocolate, just don’t forget the spinach!
At Jelly on my Belly, we know nutrition and wellness go hand in hand with prenatal care. In addition to offering this pregnancy nutrition guide, we support moms-to-be with a full range of services to celebrate every stage of pregnancy.
Whether you’re excited to find out your baby’s gender early or want a special bonding moment, we’ve got you covered. From the early gender DNA test to stunning 3D and 4D ultrasound experiences, we make it all possible in a calm, welcoming environment.
Our prenatal imaging center also offers the popular SneakPeek DNA test—perfect for those seeking a trusted SneakPeek DNA test center near Boston, MA.
Let us help you create lasting memories during your pregnancy journey. We’re here for families in Arlington and beyond—book an appointment now.
