Four Pillars for Prenatal Nutrition

Eating a balanced diet is important before pregnancy because nutrient-dense foods will help meet the woman’s needs as well as  lay down stores essential for the development of the growing baby. 

Nutrition influences the development of all body systems including  the nervous system (brain, spinal cord), immune system, and  physiological processes like metabolism. 

Key Nutrients  Before pregnancy during the prenatal period, a high-quality diet with adequate macronutrients (carbohydrates, protein, fat) and micronutrients (vitamins, minerals) is critical. 

Protein: 10-25% [calories from protein] 

Protein is a building block in our bodies for muscles, skin, blood, and other cells. Proteins also make up other body chemicals like enzymes and hormones that are important for normal body functioning. 

• Eggs

• Fish & Seafood

• Beans & Legumes

• Chicken

Omega-3 Fatty Acids  Omega-3s are building blocks in cell membranes and are particularly important for the health of the brain, eyes, and heart. Omega-3 fatty acids are unsaturated fats, specifically polyunsaturated fats that are required for maintaining health. 

• Salmon

• Sardines

• Flax

• Walnuts

Micronutrients

Folic Acid/Folate

Folate is a B Vitamin and is required for making DNA, the genetic material of cells, so it plays an important role in cell division.  Folic Acid is a more absorbable form of folate found in supplements. 

Iron 

Iron is also a component of  hemoglobin and of proteins and enzymes required for body functioning. For women of childbearing age the RDA is 18mg and for pregnant women the RDA is 27mg 

Calcium

For women of childbearing age, the RDA for calcium is between 1,000 and 1,300 mg per day depending on age 

Vitamin D 

For women of childbearing age and pregnant women, the RDA is 15 micrograms per day. 

Calcium intake is related to birth weight, risk of preterm labor and blood pressure. The body needs vitamin D to absorb calcium. 

Food to Avoid/Limit

Avoid	Limit
Unpasteurized dairy-products Meat Spreads Smoked Seafood Unwashed fruits/veggies Bigeye tuna Tilefish Swordfish Orange roughy King mackerel	Consume <200 milligrams of caffeine per day Added sugars (candy/soda) Saturated-fats (red meat/butter) Refined grains Albacore Tuna Yellowfin Tuna Halibut Striped bass Chilean sea bass