Pregnancy Information Center

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What to Eat in Pregnancy

Essential Nutrients for Mom and Baby

Essential Nutrients for Mom and Baby

During the second and third trimester, most expectant mothers will need 300 to 500 extra calories per day. Get them by eating foods that contain the nutrients you really need. You should consume significantly more folic acid, iron, zinc, iodine and omega-3 fatty acids — they're all crucial to support your baby's healthy growth and development. The following eight foods add these much-needed nutrients to your diet.

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By Nicole Ferring Holovach, MS, RD. Published January 16, 2012. Updated August 9, 2015. Nicole is a Washington, DC–based nutrition communications professional, writer, and yoga teacher. She blogs about holistic health at
Reviewed by Shira R. Goldenholz, MD, MPH on August 4, 2015.