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8 Healthiest Foods for You and Your Baby

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 (that's about equal to a bowl of Cheerios with milk and a sliced banana). 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 on January 16, 2012. Updated on August 9, 2015. Nicole F. Holovach is a freelance writer and registered dietitian in Frederick, MD. Find out more about her integrative nutrition counseling practice at her website,
Reviewed by Shira R. Goldenholz, MD, MPH on August 4, 2015.