During pregnancy, the basic principles of healthy eating remain the same — get plenty of fruits, vegetables, whole grains, lean protein and healthy fatsFolate is a B vitamin that helps prevent serious problems with the developing brain and spinal cord (neural tube defects). 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 and having a low birth weight baby.400 micrograms (mcg) a day of folate or folic acid before conception and 600 to 1,000 micrograms of folate or folic acid a day throughout pregnancyFortified cereals are great sources of folic acid. Dark green, leafy vegetables, citrus fruits, and dried beans, peas and lentils are good sources of naturally occurring folate.In addition to making healthy food choices, taking a daily prenatal vitamin — ideally starting at least three months before conception — can help ensure you’re getting enough of this essential nutrient. Anyone who might become pregnant should take a daily vitamin supplement containing folic acid.1,000 milligrams (mg) a day; pregnant teenagers need 1,300 milligrams a dayDairy products are the best absorbed sources of calcium. Nondairy sources include broccoli and kale. Many fruit juices and breakfast cereals are fortified with calcium, too.Vitamin D works with calcium to help build your baby’s bones and teeth.Fatty fish, such as salmon, is a great source of vitamin D. Other options include fortified milk and orange juice.The body uses iron to make hemoglobin. Hemoglobin is a protein in the red blood cells that carries oxygen to the body’s 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.
If you don’t have enough iron stores or get enough iron during pregnancy, you could develop iron deficiency anemia. You might develop headaches or become fatigued. Severe iron deficiency anemia during pregnancy also increases the risk of premature birth, having a low birth weight baby and postpartum depression.
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082
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