Folic Acid
Eat beans, legumes, citrus fruits, juices
(more in the first trimester to reduce risk of defects such as spina bifida)

Calcium
Consume low-fat dairy products, dark green vegetables, fortified orange juice, soy products
(key in second the third trimester for bone and teeth development)

Iron
Take a pre-natal vitamin with iron or iron supplement to get enough, especially in combination with vitamin C to boost absorption

Zinc
Eat meat, seafood, nuts, whole grains, legumes
(to cut birth defects, restricted fetal growth and premature delivery)

Fiber
Consume fruits, vegetables, whole grains
(reduce constipation and possibly hemorrhoids)

Vegetables
Carrots, sweet potatoes, pumpkin, spinach, cooked greens, winter squash, tomatoes, red sweet peppers
(for vitamin A and potassium; in canned form, look for “low sodium” or “no salt” on the label)

Fruits
Melons, mangoes, prunes, bananas, apricots, oranges, grapefruit, 100% juice
(for potassium and vitamins)

Dairy
Fat-free or low-fat yogurt, skim milk or 1% milk, calcium-fortified soymilk (soy beverage)
(for calcium and potassium; choose “fortified with vitamins A and D”)

Grains
Fortified ready-to-eat cereals, fortified cooked cereals
(look for cereals made from whole grains and fortified with iron and folic acid)

Proteins 
Beans and peas
(for iron, potassium and fiber choose pinto beans, soybeans, white beans, lentils, kidney beans, chickpeas)

Nuts and seeds
(for vitamin E choose sunflower seeds, almonds, hazelnuts, pine nuts, peanuts and peanut butter)

Lean beef, lamb, pork
(for heme-iron)

Oysters, mussels, crab, salmon, trout, herring, sardines, Pollock
(for omega-3 fatty acids)

Pregnant women can keep their energy up by eating more than three times per day.

• For snacks consider:
• dark-hued fruits and colorful vegetables
• smoothies made with yogurt, fruit and fruit juices
• apples and cheese
• egg on a whole wheat muffin
• trail mix that includes nuts and seeds
• yogurt parfait
• granola
• cottage cheese
• avocado on crackers
• hummus and tomatoes

Alcoholic beverages – These increase your chances of stillbirth, miscarriage and giving birth to a child with a birth defect

Seafood and fish with high amounts of mercury – Avoid shark, swordfish, king mackerel and tilefish

Undercooked seafood and other animal foods – Avoid just because there’s a chance of foodborne illness

Unpasteurized foods – Again, you’re opening the door to the potential of foodborne illness. So avoid unwashed fruits and vegetables, unpasteurized eggs, raw cookie dough or cake batter, homemade eggnog and soft cheeses

Products made from unpasteurized milk – No queso blanco, queso fresco and queso panela, brie, feta, camembert, Roquefort, or blue-veined cheeses

Caffeine – Limit soda and coffee to less than 12 oz. a day

Herbal teas – These could negatively impact your baby’s development and research is ongoing. Consult with your physician

Hot dogs and luncheon meats – Deli meats and frankfurters may contain listeria. Avoid during pregnancy.