Infographic: Nutrition and Supplementation for Pregnancy

“I grow tiny humans. What’s your superpower?”

There’s no magic formula for a healthy pregnancy diet. In fact, during pregnancy the basic principles of healthy eating remain the same — get plenty of fruits, vegetables, whole grains, lean protein and healthy fats. However, a few nutrients in a pregnancy diet deserve special attention.

pregnant nutrition supplement pregnancy

Nutrition and Supplementation for Pregnancy

Start with adding 300 calories a day to your maintenance caloric intake. This will help ensure that as the baby is taking calories from mom to grow, mom is still metabolically supported. 30% of dietary intake should come from healthy fats, rest of calories get made up in protein and carbs (amounts depending on your usual nutritional regime). Try to remain as organic as possible when it comes to food choices.

Supplements are not only for the baby’s health and development but also maintain the mother’s levels, which she is now sharing with the baby. For example, a large portion of  essential fats are being taken by baby from mom during development, if more aren’t supplemented to support both bodies it can lower mom’s brain function, aka. baby brain 🙂

Remember, even if you eat a healthy diet, you can miss out on key nutrients. Taking a daily prenatal vitamin — ideally starting three months before conception — can help fill any gaps. Your health care provider might recommend special supplements if you follow a strict vegetarian diet or have a chronic health condition. Amounts will vary from person to person and this is a basic list of supplements, you may need different ones or more so it’s important to check with your doctor first.

Folate and folic acid — Prevent birth defects: Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. The synthetic form of folate found in supplements and fortified foods is known as folic acid. Folic acid supplementation has been shown to decrease the risk of preterm delivery.

Good sources: Leafy green vegetables, citrus fruits, and dried beans and peas are good sources of naturally occurring folate. I.e. Spinach, beans, asparagus, oranges and peanuts.

Calcium — Strengthen bones: You and your baby need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular and nervous systems run normally.

Good sources: Milk, yogurt, cheese, spinach, salmon, broccoli and kale.

Vitamin D — Promote bone strength: Vitamin D also helps build your baby’s bones and teeth.

Good sources: Fatty fish, such as salmon, is a great source of vitamin D. Other options include citrus juice, milk and eggs.

Protein — Promote growth (brain and tissue development): Protein is crucial for your baby’s growth, especially during the second and third trimesters.

Good sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include cottage cheese, greek yogurt, and as a vegetarian option,  beans and lentils.

Essentials Fats:  Focus on essential fats, specifically omega-3’s, high in DHA which aids in brain development

Good sources: flax, hemp seed, salmon, avocado, coconut oil, and walnuts

Anti-oxidants: anti-oxidants found rich in greens or dark berries will aid in immune system development for the baby and also support the mother’s immune protection.

Iron — Prevent anemia: Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy, your blood volume expands to accommodate changes in your body and to help your baby make his or her entire blood supply — doubling your need for iron. If you don’t get enough iron, you might become fatigued and more susceptible to infections. The risk of preterm delivery and low birth weight may also increase..

Good sources: Lean red meat, kidney beans and spinach are good sources of iron, or iron-fortified breakfast cereals.

Chat soon 🙂


Meet The Author

Whitney has been working with One to 1 Fitness and Wellness for the past 4 years. Previous to working with One to 1 she was actually utilizing their services to reach her own goals (and still does!). In 2014 she was the winner of the One to 1 Fitness Trainer of the Year and just competed in her third ABBA fitness competition finishing top 10 in her class.

After training as a client at One to 1 for a year and a half (and falling in love with every aspect of her journey) she gained a constant thirst for more knowledge and developed a powerful desire to impact lives the way that hers has been.

The first step in getting anywhere is deciding you are no longer willing to stay where you are!

If you have any topics your would like Whitney to discuss next don’t hesitate to email her at – or visit her at One to 1 Fitness – 403.341.4041