A healthy pregnancy diet will promote your child’s growth and development. During pregnancy, the basic principles of healthy eating remain the same — get plenty of fruits, vegetables, whole grains, lean proteins and healthy fats. Sound familiar? I thought so. However, there are a few MVP’s when it comes to nutrients that deserve a shout-out. Let’s dive in to look at which nutrients you need most and where to find them!

FOLATE & FOLIC ACID: Prevent Birth Defects

Folate is a B vitamin that helps prevent neural tube defects and 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 premature birth.

How much you need: 400 to 1,000 micrograms a day of folate or folic acid before conception and throughout pregnancy.

Good Sources: 

• Cereal. ¾ cup (15g to 60g) ready-to-eat cereal contains 100 to 700 mcg – choose an option that’s 50 to 100% fortified
• Spinach. ½ C (95g) boiled spinach contains 131 mcg
• Beans. ½ C (89g) contains 90mcg
• Asparagus. 4 spears contains 89mcg
• Oranges. 1 small orange contains 29mcg
• Peanuts. 1oz dry-roasted contains 27mcg
• Prenatal vitamins. These can ensure you’re getting enough of these essential nutrients. Just make sure it’s a vitamin supplement containing folic acid!

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.

How much you need: 1,000 milligrams a day; pregnant teenagers need 1,300 milligrams a day

Good Sources:

• Cereal. 1C (20g to 60g) calcium-fortified ready-to-eat cereal contains 100 to 1,000mg of calcium
• Juice. 1C Orange Juice contains 349mg
• Milk. 1C skim milk contains 299mg
• Yogurt. 6oz. Low-fat fruit yogurt contains 258mg
• Cheese. 1oz part-skim mozzarella cheese contains 222mg
• Salmon. 3oz contains 181mg
• Spinach. ½ C contains 123mg

VITAMIN D: Promote Bone Strength

Vitamin D also helps build your baby’s bones and teeth.

How much you need: 600 international units (IU) a day

Good Sources:

• Milk. 1C skim milk with added vitamin D contains 115 IU
• Fish. 3oz cooked sockeye salmon contains 570 IU
• Juice. 8oz calcium and vitamin D-fortified Orange Juice contains 100 IU
• Eggs. 1 large hard-boiled egg contains 44IU

PROTEIN: Promote Growth

Protein is one of the crucial macro-nutrients for your baby’s growth throughout pregnancy.

How much you need: 71 grams a day

Good Sources:

• Cottage Cheese. 1C low-fat contains 28g
• Fish. 3oz canned pink salmon contains 17g
• Poultry. 3oz boneless, skinless, grilled chicken breast contains 26g
• Lentils. ½ C contains 9g
• Milk. 1C Skim contains 8g
• Peanut Butter. 2T contains 7g
• Eggs. 1 large hard-boiled egg contains 6g

IRON: Prevent Iron Deficiency Anemia

Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy, you need double the amount of iron that nonpregnant women need. Your body needs this iron to make more blood to supply oxygen to your baby. It will also help with fatigue.

How much you need: 27 milligrams a day

Good Sources:

• Cereal. ½ C quick oats fortified with iron contains 20mg
• Meat. 3oz roasted lean beef tenderloin contains 3mg
• Spinach. ½ C contains 3mg
• Beans. ½ C contains 2mg
• Poultry. 3oz roasted dark turkey contains 1mg
• Prenatal vitamins typically contain iron. In some cases, your health care provider might recommend a separate iron supplement.

The more you know:

The iron from animal products (like lean meat!) is most easily absorbed. To enhance the absorption of iron from plant-based sources and supplements, pair them with a food or drink high in vitamin C — such as OJ, tomato juice or strawberries. 

Supplements: Talk To Your Doctor

Even if you eat a healthy diet, you can miss out on key nutrients. Taking a daily prenatal vitamin — ideally starting at least 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.

Additional Resources – Pregnant & Fit:

Pregnant & Fit: Listen to Your Body

Pregnant & Fit: Best Exercises for Every Trimester

Here’s the lowdown on being pregnant and fit — from getting started to staying motivated.

First things first, always consult with your medical doctor when deciding if it’s okay to workout during your pregnancy. Every pregnancy is different, every mom is different, and there may be reasons why your doctor will not allow you to exercise. Generally speaking, if you are not a high-risk pregnancy or have a concerning medical issue most MDs will clear you to workout, but check with them first!

Exercise is not only safe during most pregnancies, it can actually help stabilize common discomforts and often make the labor process shorter. Working out can also boost your energy, improve your mood, help you sleep, and prepare you for childbirth by strengthening the necessary muscle groups used in labor. Research suggests that exercise can also lower your risk for gestational diabetes and preeclampsia.

The American College of Obstetricians and Gynecologists recommends that pregnant women without complications workout 30 minutes per day at moderate intensity 3-5 days per week. The ideal workout will get your blood pumping, keep you limber, and control weight gain without putting you and your baby’s body in harm’s way.

Listen to your Body

It’s just as important to your health to listen to your internal compass as it is to exercise. Chances are if it doesn’t feel right, it probably isn’t. Being pregnant and fit does not mean you should sacrifice safety.

Here are some facts that will be your reinforcements while working out with a bump:

• Avoid working out to the point of exhaustion. A good test for this: you should always be able to carry a conversation while training.
• Don’t continue to work out if you feel faint, dizzy, lightheaded, nauseous, or notice spotting. Immediately stop your exercise.
• Movements to avoid: jumping, twisting, sprinting, or lying flat on your stomach or back after 20 weeks. No excess pressure on your spine and do not compress the abdomen after this point in time.
• Exercise in a temperature-controlled environment! Avoid an outdoor workout if you know you’ll overheat.
• Don’t perform heavy compound movements (especially in the third trimester) because your body is malleable. Your ligaments, joints, and muscles are at risk.
• Avoid all-new movements. Now is not the time to take up skiing or snowboarding. Your center of gravity is off.
• Don’t invert your body (go upside down) for any reason.
• Cross contact sports off the list for the foreseeable future.

Warning signs to watch for*:

• Vaginal bleeding
• Dizziness
• Headache
• Increased shortness of breath before you start exercising
• Chest pain
• Painful uterine contractions that continue after rest
• Fluid leaking or gushing from your vagina
• Calf pain or swelling
• Muscle weakness affecting balance

*If you experience any of the above symptoms, contact your healthcare provider.

Baby, let’s move! Here are some tips to keep in mind as you get moving:

• Become familiar with Piston Breathing. There is a good tutorial here.
• Inhale during loading, exhale during burst movement
• Stick with low impact exercises and modify all intense movements. Take breaks as needed.
• Moderate exercise for 30 minutes per day is recommended.
• Stay cool and drink plenty of water. Overheating can be dangerous for the baby so be sure to drink plenty of H20 before, during, and after exercise.
• Focus on strength training rather than intense cardio.
• Stretch before and after exercise, shortened “tight” muscles will get uncomfortable as your belly starts to grow + this will help alleviate lower back pain.
• Wear what makes you most comfortable.

Again, always consult with your medical doctor when deciding if it’s okay to workout during your pregnancy. Every pregnancy is different, every mom is different, and there may be reasons why your doctor will not allow you to exercise. Generally speaking, if you are not a high-risk pregnancy or have a concerning medical issue most MDs will clear you to workout, but check with them first!

Additional Resources to help on your journey to being pregnant and fit
At-home zero equipment workouts
Coffee & Kettlebells Episode: How I prioritize my Prenatal Health
Coffee & Kettlebells Episode: Reframing what Fit Motherhood looks like with Emily Breeze