As a prenatal dietitian, one of the questions I get asked most is, "What nutrients do I need during my pregnancy?"

For a lot of women, they haven't thought too much about choline, calcium, or folic acid before becoming pregnant. But now they are expected to be experts and are often overwhelmed by thinking-How do I make sure I'm getting enough of everything I need for a healthy pregnancy?

I'm going to take you through THREE KEY nutrients that are often overlooked and some simple ways to get them to put your mind at ease.

1. Iron
Iron is an essential mineral that, during pregnancy, the body's demand increases to support the growth of the fetus and the expansion of maternal blood volume. The recommended daily intake of iron during pregnancy is 27 milligrams per day, but, if you eat more of a plant based diet (like so many women I work with) it is recommended you get almost double that!

Iron-rich plant-based foods that can help meet this requirement include:

Legumes (such as lentils, chickpeas, and beans)
Tofu
Nuts and seeds
Fortified cereals
Dark leafy greens (such as cooked spinach)

Enhancing Iron Absorption
Consuming these foods with vitamin C-rich foods, such as citrus fruits or tomatoes help enhance iron absorption.

2. Choline
Choline is another essential nutrient during pregnancy, as it plays an important role in cognitive development and is beginning to be more understood as a key factor for gene expression. The recommended daily intake of choline during pregnancy is 450 milligrams per day. I recommend supplementing with some choline, either in your prenatal vitamin or separately.

One of the best sources of choline from food is eggs! Just two per day could help you meet needs or, if you are strictly vegetarian, soy beans are an excellent source to have in your daily diet.

3. Omega-3 Fatty Acids
Omega-3 fatty acids are important for fetal brain and eye development. There are different types of omega-3 fatty acids which can make it confusing for many women! The ALA form can be found in many plant based foods like walnuts and seeds. And the DHA form, particularly important during pregnancy is found in fish and marine plants.

Good plant-based sources of Omega-3s to include in your pregnancy diet are

Marine or algae based DHA supplements
Flaxseeds
Chia seeds

It is important to pay attention to nutrient intake during pregnancy. This list is by no means comprehensive but it's a good start!

A healthy and well-balanced diet along with appropriate supplementation (especially for plant based eaters) should be planned with a dietitian and ensures that both the mama and baby get the nutrients they need.

Crysta is a US Registered Dietitian Nutritionist who helps women and families have thriving pregnancies and healthy babies. She focuses on prevention and wellness while also treating specific conditions with a plant-forward approach. At First Taste, the focus is on formulating specifically tailored plans for clients and providing step by step advice through her various programs. Apply to work with her HERE.

Crysta received her graduate degree in Nutritional Sciences from Boston University in 2010. As a mother of two, she empowers women through sharing the tools necessary to make the best choices around food and diet. Crysta specialises in nutrition for Early Life, also known as the first 1000 days. This is the life stage from pre-conception, through pregnancy, up to around age two. Nutrition and healthy eating are most important during this time- for women trying to conceive, pregnant women, babies, and mothers- setting the stage for optimal health throughout life.
www.firsttastenutrition.com
IG @firsttastenutrition

3 Commonly Overlooked Nutrients for a Healthy Pregnancy by Crysta Pollitt