Nutrition During Pregnancy: Macronutrients, Micronutrients, & More

Pregnancy is amazing, but let's be honest, it can also be totally overwhelming, especially when it comes to food. Everywhere you turn, someone is telling you what to eat (or not to eat!). But this isn't just about fighting cravings or getting through morning sickness, right?

You're building a whole person! Getting the right nutrients isn't just good for you; it's absolutely key for your baby's healthy start. Feeling lost in all the nutrition noise? We get it.

That's why we're breaking down the real essentials—the macronutrients, the micronutrients, and even hydration—in a way that's clear, simple, and actually helpful.

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3 Essential Macronutrients During Pregnancy

1. Carbohydrates

Carbs are the main fuel for you and your baby, especially for the brain and placenta. Eat at least 165 grams of quality carbs daily, ideally 45-64% of calories. Avoid very low-carb diets in pregnancy, as they can be harmful.

They provide fiber, folate, iron, and stable blood sugar. Increase carb intake as calorie needs rise in the second and third trimesters. Low carb intake can also cause low energy and nutrient deficiencies, raising birth defect risks.

Choose complex carbs:

• Whole grains (quinoa, oats, brown rice)
• Non-starchy veggies (broccoli, spinach, peppers)
• Fruits
• Dairy

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2. Proteins

Protein is vital throughout pregnancy for the baby's growth and the mom's health. Aim for 75-100 grams of protein daily, especially in the second and third trimesters.

Protein deficiency signs include brittle hair and nails, muscle weakness, frequent illness, and brain fog. Low protein can harm a baby's growth.

Choose protein-rich foods at each meal/snack. Good plant sources:

• Beans (lentils, black beans)
• Legumes (chickpeas, edamame)
• Nuts (almonds, walnuts)
• Seeds (chia, pumpkin).

Good animal sources:

• Fatty fish (salmon, tuna)
• Poultry (chicken, turkey)
• Dairy (yogurt, cottage cheese)
• Eggs

» Learn how to tackle nutrient deficiencies

3. Fats

Fat is key for a baby's brain and nervous system development. Omega-3s are vital building blocks for fetal brain, vision, and cognitive function. Healthy fats also support your immunity.

Low fat intake can hinder vitamin/mineral absorption and may cause dry skin, rashes, and weakened immunity.

Aim for 25-35% of daily calories from healthy fats.

Good sources:

• Fatty fish (salmon, tuna, sardines)
• Plant oils (flaxseed, olive, avocado)
• Nuts & seeds (almonds, walnuts, chia, flax, peanut butter)
• Eggs
• Full-fat dairy (yogurt, cottage cheese).

» Find out if you're getting the right balance of vitamins and minerals

7 Crucial Micronutrients During Pregnancy

1. Iron

Iron needs double in pregnancy to carry oxygen to both of you. It prevents anemia (fatigue, weakness, headaches) and may lower the risks of postpartum depression, preterm birth, and low birth weight.

Iron deficiency signs:

• Fatigue
• Pale skin
• Chest pain
• Fast heart rate
• Headache
• Dizziness
• Brittle nails
• Cold hands/feet

Pregnant women need 27 mg of iron daily. Anemia or multiples may require up to 60 mg, doctor-prescribed.

To prevent deficiencies, eat iron-rich foods:

• Red meat
• Poultry
• Seafood (oysters, sardines)
• Legumes (lentils, kidney beans)
• Nuts (cashews, almonds)
• Seeds (chia, flax)
• Fortified tofu
• Whole grains (quinoa, oats)
• Vitamin C (citrus, peppers, berries) boosts plant-iron absorption.

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2. Folate

Folate is vital in pregnancy, mainly for the baby's neural tube development (brain & spinal cord foundation).

Adequate folate prevents neural tube defects like spina bifida and anencephaly and may lower preterm birth risk. Folate deficiency can cause anemia (fatigue, weakness, mouth sores, brain fog).

When planning pregnancy, aim for 400 mcg of folic acid daily, increasing to 600 mcg daily once pregnant. Prenatal vitamins are a reliable source.

Boost folate with food:

• Legumes (lentils, black beans)
• Nuts (peanuts, almonds)
• Dark leafy greens (spinach, kale)
• Citrus fruits (oranges, lemons)
• Fortified cereals
• Breads
• Pasta
• Rice—check labels for "folic acid fortified."

» Learn to check for dehydration at home

3. Vitamin D

Vitamin D is vital for you and your baby. It builds the baby's bones and teeth and maintains the mom's bone strength by helping the body absorb calcium.

Its deficiency symptoms can include muscle pain or weakness, bone pain, fatigue, and mood changes. Those at higher risk include individuals with limited sun exposure, darker skin, fat malabsorption conditions, obesity, or a history of bariatric surgery.

Daily Vitamin D needs are constant throughout pregnancy: at least 600 IU for all adults, including pregnant women. Individual needs may be higher for those with limited sun exposure or malabsorption; consult your doctor for your ideal dose. They may recommend supplements for Vitamin D deficiency.

Good Vitamin D sources include:

• Fatty fish (salmon, trout, canned tuna)
• Vitamin D-fortified milk
• Plant milk (soy, almond, oat - check labels for "Vitamin D fortified")
• Fortified cereals.

» Find out how much water you need to drink each day

4. Calcium

Calcium is key for strong bones in both mother and baby. It also supports healthy nerves, muscles, and blood vessels. Calcium deficiency can cause fatigue, tooth issues, muscle aches, and brain fog. Untreated, it weakens bones and can cause numbness or heart rhythm problems.

Daily needs vary by age: 1300 mg for pregnant teens (≤18), 1000 mg for those 19-50.

Best sources:

• Dairy (milk, yogurt, cheese)
• Calcium-fortified plant milk (soy, almond, oat - check labels)
• Milk (~300mg/cup)
• Yogurt (~448mg/cup)
• Cheese (~200mg/oz)
• Fortified soy milk (~246mg/cup)

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5. Choline

Choline is crucial for the development of the baby's neural tube and brain and for the well-being of the mother. It reduces the risk of congenital disability and boosts cognition.

Most prenatal vitamins lack choline, leading to inadequate intake for many pregnant women.

Daily choline needs are constant in pregnancy: 450 mg for all.

Get choline from:

• Beef liver
• Chicken liver
• Chicken thighs
• Eggs (yolks!)
• Cod
• Red potatoes (with skin)
• Milk
• Soy products (tofu, edamame)
• Peanuts

Since prenatal vitamins often lack choline, consider a separate choline supplement if dietary intake is insufficient. Choline deficiency is rare, as the body makes some. But, it can lead to muscle or liver damage or fatty liver disease.

» Discover if minerals are good for liver health

6. Vitamin C

Vitamin C is key in pregnancy to boost iron absorption, which prevents anemia. It also supports a healthy immune system and strong bones and muscles for both mom and baby.

Daily Vitamin C needs are constant: at least 85 mg for all pregnant women.

Excellent Vitamin C sources are:

• Colorful vegetables (bell peppers, Brussels sprouts, spinach, kale, broccoli, tomatoes, sweet potatoes, white potatoes with skin)
• Fruits (oranges, grapefruit, lemons, limes, strawberries, blueberries, raspberries, kiwi, cantaloupe).

Prenatal vitamins often provide Vitamin C. Consider a supplement if you don't eat many fruits and vegetables.

Though rare, vitamin C deficiency can cause bleeding gums, easy bruising, skin issues, slow healing, and joint aches. Deficiency risk is higher with poor diets, malabsorption, cancer, or smoking.

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7. Zinc

Zinc is vital for pregnant women, supporting healthy fetal growth and development. It's essential for cell division, protein building, and overall growth. It also boosts immune function.

Zinc deficiency symptoms can include loss of taste/smell, diarrhea, and weakened immunity. Untreated deficiency raises the risks of preterm birth, low birth weight, and health issues for both you and your baby.

Research suggests adequate zinc may help reduce preterm births. Daily zinc needs during pregnancy are constant: 11 mg for most and 13 mg for those 18 and under.

Good zinc sources are:

• Meat (beef, lamb)
• Poultry (chicken, turkey)
• Fish (salmon, sardines)
• Oysters
• Fortified cereals (check labels).
• Beans
• Nuts
• Whole grains
• Eggs
• Dairy

You also may need supplements if you have GI issues, after bariatric surgery, or on vegan/vegetarian diets; consult your doctor.

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Hydration and Its Role in Pregnancy Health

Hydration is vital for both mom and baby, as fluid needs rise in pregnancy. It supports amniotic fluid, regulates blood pressure, and ensures both are well-hydrated. Aim for 8-12 cups (64-96 oz) of fluids daily—mostly water, but milk, juice, and herbal tea count too.

Staying hydrated also helps manage common pregnancy discomforts: eases constipation by softening stools, reduces nausea, and can prevent dehydration-related headaches.

Dehydration risks serious complications: preterm labor, birth defects, and issues at birth like low birth weight. Don't wait until thirsty – drink fluids consistently. Carry a water bottle and refill it often for easy hydration all day. Prioritize hydration for a healthier pregnancy and baby.

» Find out how to keep your baby hydrated

Nourishing Two: A Lifelong Gift Starts Now

Navigating the nutritional demands of pregnancy can feel like a marathon, but remember, it's a journey fueled by informed choices, not rigid perfection.

By understanding the vital roles of macronutrients like carbohydrates, protein, and fats and embracing the power of micronutrients—iron, folate, calcium, and beyond—you are actively laying the groundwork for a healthier pregnancy and a brighter future for your child.

This isn't about restrictive diets or chasing impossible ideals; it's about empowering yourself with knowledge and making consistent, positive choices each day.

Prioritizing your nutrition during this transformative time is not just self-care; it's an enduring investment in the well-being of both you and the precious life you are nurturing. Embrace this journey, nourish yourself fully, and know that every nutrient-rich choice is a loving step toward a healthier tomorrow.

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