The Ultimate Guide to Prenatal Nutrition: Nourishing You and Your Baby

Pregnancy is one of the most transformative times in a woman’s life not only physically, but emotionally and nutritionally as well. What you eat during these nine months plays a vital role not only in your own health, but in your baby’s growth and development. Getting the right nutrients can reduce the risk of complications, promote healthy fetal development, and help you feel your best.

Here’s a breakdown of what you need to know about prenatal nutrition and how to build a healthy, balanced diet during pregnancy.

1. Why Prenatal Nutrition Matters

Every cell in your baby’s body is built from the nutrients you consume. A well-balanced prenatal diet supports:

• Healthy brain and organ development

• Proper birth weight

• Reduced risk of birth defects

• Improved maternal health and energy

• Improved mental health and wellness

Poor nutrition, on the other hand, can increase the risk of complications such as gestational diabetes, preterm birth, or low birth weight.

2. Key Nutrients for a Healthy Pregnancy

Folic Acid (Folate)

• Why it matters: Prevents neural tube defects (brain and spinal cord problems).

• How much you need: 600 mcg daily.

• Best sources: Leafy greens, lentils, legumes, eggs, asparagus, beets, cruciferous veggies (e.g., brussels, broccoli), nuts and seeds, beef liver, avocado, fortified cereals, citrus fruits, and prenatal vitamins.

• Caution: Up to 60% of the population has a mutation in the MTHFR enzyme = reduced ability to use folic acid.  Make sure to get your sources via food, or make sure the form in your multi is L-Methylfolate.

Iron

• Why it matters: Supports the increase in blood volume and prevents anemia.

• How much you need: 27 mg daily.

• Best sources: Red meat (especially off the bone) and other animal meat, eggs, poultry, beans, spinach, and iron-fortified cereals. Pair with vitamin C for better absorption. Dairy inhibits the absorption of iron. Heme-iron (through animal sources) is far-better absorbed than from plant sources.  For example, you would need to eat 11 cups of spinach to get the same amount of iron as eating 4 oz of steak.

Calcium

• Why it matters: Builds your baby’s bones and teeth.  Despite popular belief, calcium needs are not higher during pregnancy.  As mentioned above, too much calcium inhibits the absorption of iron and zinc, two minerals most women lack.

• How much you need: 1,000 mg daily.

• Best sources: Dairy products, fortified plant milks, tofu, broccoli, and almonds.

Vitamin D3 + K2

• Why it matters: Helps your body absorb calcium and supports immune function.

• How much you need: 4000 IU daily.

• Best sources: Full body sunlight exposure, fatty fish (like sockeye salmon, sardines, mackerel), eggs, tuna, cod liver oil, button and shiitake mushrooms, fortified milk.

Omega-3 Fatty Acids (DHA & EPA)

• Why it matters: Supports brain and eye development.

• How much you need: Aim for 4000mg daily.

• Best sources: Salmon, sardines, fatty fish, flaxseed, chia seeds, and DHA supplements derived from algae.

Protein

• Why it matters: Essential for tissue growth and repair.

• How much you need: About 80-100 grams daily (depends on your stage of pregnancy as late pregnancy protein needs are higher), more if you’re a larger person or very active.

• Best sources: Meat (especially off the bone), organ meat, fish and seafood, bone broth, eggs, beans, nuts, dairy, and tofu.

Salt

• Why it matters: Salt needs INCREASE during pregnancy due to fluid/plasma volume, neural signaling, stomach acid, fetal growth and development, iodine needs, blood sugar/insulin regulation. Low salt intake does not prevent nor treat preeclampsia and can actually WORSEN it.

• How much do you need: Consume salt to taste (optimal intake has not been defined).  Honor salt cravings (pickles, olives, etc.).

• Best sources: Sea salt or Himalayan salt over table salt.

3. What to Limit or Avoid

Certain foods can pose risks during pregnancy. Avoid or limit:

• Sugary and highly processed foods.  These are more likely to contribute to preeclampsia, high birth weight, blood glucose management and other metabolic issues.  These are foods that come out of a box.  Think the obvious like cakes, cookies, candy, etc, but also foods that convert to sugar quickly like pasta, crackers, bread, etc.  

• Avoid eating your carbs naked.  Always pair your fruits and veggies with a fat and/or protein to avoid a glucose spike.  For example, berries and cream as a snack before bed, or cheese with your apple, handful of nuts with a pear, banana and almond butter, or grass-fed butter (and salt) on broccoli.

• Raw or undercooked seafood, meat, and eggs (to prevent infections like listeria or salmonella).

• High-mercury fish (such as swordfish, king mackerel, and tilefish).

• Unpasteurized dairy and soft cheeses.

• Caffeine (limit to about 200 mg per day).

• Alcohol (no amount has been proven safe during pregnancy).

4. Smart Eating Tips for Expecting Moms

• Eat small, frequent meals to ease nausea if you’re dealing with that.  Otherwise stick to eating until full.  You should eat enough that you don’t need to eat again for another 3-4 hours.  Increase protein if that’s not the case.

• Stay hydrated — aim for 8–10+ glasses of water per day.

• Choose whole foods over processed snacks when possible.

• Take your prenatal vitamin daily, as recommended by your healthcare provider.

• Listen to your body — cravings can sometimes signal a nutrient need (just keep them balanced).

5. The Role of Prenatal Vitamins

Even with a balanced diet, it can be difficult to get everything you need from food alone. Prenatal vitamins fill in nutritional gaps—especially for folic acid, iron, and vitamin D. Always consult your healthcare provider before starting any new supplement.

6. Sample One-Day Prenatal Meal Plan

Breakfast:

• Scrambled eggs with spinach and mushrooms and whole-grain toast, ½ an avocado

• Cup of herbal tea with steamed milk

Snack:

• Full-fat Greek yogurt with berries and a sprinkle of chia seeds, walnuts, and cacao nibs

Lunch:

• Grilled chicken salad with avocado, quinoa, and mixed greens

Snack:

• A handful of almonds and an apple

Dinner:

• Baked salmon, roasted sweet potatoes, and steamed broccoli

Dessert:

• A small bowl of fruit with full-fat cream and a sprinkle of cacao nibs

Final Thoughts

Prenatal nutrition isn’t about perfection—it’s about progress and balance. Focus on nutrient-rich foods, getting enough protein, stay consistent with your prenatal vitamins, and work closely with your healthcare provider to tailor your diet to your needs. Every meal is an opportunity to nourish both you and your growing baby.

Would you like to talk to a certified nutritional expert on our team?  Schedule a Welcome Call and we can get you connected: https://calendly.com/the-birth-squad-denver