Your body has increased nutritional needs during pregnancy. You will need about 300 calories in the second trimester and 500 calories in the third trimester. Most importantly, your vitamin and nutrient needs increase throughout your entire pregnancy.

Vitamin Nutrients

Crucial nutrients for you and your baby include Folate, Choline, Vitamins A and D, Vitamin B12, Iron, Zinc, Iodine, and Magnesium. Many can be met by eating a balanced diet each day. That being said, it’s important to pay closer attention to calcium, folate, and iron. 

Recommended Daily Value

• Calcium- 1200 mg
• Folate- 600 mg
• Iron- 27 mg

Calcium is found in dairy, dark leafy greens, tofu, almonds, and salmon.

Folate is found in lentils, kidney beans, eggs, beets, broccoli, asparagus, nuts and seeds, peanut butter, avocado and papaya.

Iron is found in both animal and plant-foods. Animal-based sources  include lean beef, poultry, eggs and liver. Plant-based sources  include dark green, leafy vegetables, citrus fruits, fortified breads or cereals, fortified tofu, and fortified plant-based milks. Increase plant-based iron absorption , by pairing with Vitamin C rich foods. For example, try spinach salad with bell peppers or an iron-fortified cereal with strawberries.