The Nourishing Nine Nutrients You Need During Pregnancy

To best nourish your growing baby and your changing body, the following are recommended for expecting moms each day...

• 500 mg of omega-3 DHA

• 25 grams of protein

• 800 mg of calcium

• 400 mg of folic acid (folate)

• 12 mg of iron

• 1,000 IU of vitamin D

• 2 micrograms of vitamin B12

• 220 micrograms of iodine

• 300-500 extra healthy calories (during second and third trimester)

These 12 superfoods are our top choices for supplying the extra nutrition you and your baby need each day:

1. seafood

2. nuts, raw

3. greens

4. avocados

5. eggs

6. yogurt

7. blueberries

8. beans and lentils

9. flaxseeds, ground

10. olive oil

11. tofu

12. oatmeal

Don't want to think about preparing and cooking your own meals? Reach out to our partners at Health Chefs and learn about our New Mom Program for Meal Delivery Service.