Nutrition for A Healthy Pregnancy

By: Roxana Ehsani, MS, RD, CSSD, LDN

If you’ve just found out you’re pregnant, you’re probably feeling both excited and overwhelmed. Between baby prep, endless advice, and the long list of food dos and don’ts, it can be a lot to process.

That's where we come in. This guide breaks down 4 must-have nutrients to support your baby’s growth and your own well-being. Plus, we share simple ways to include these foods into your diet - because when pregnancy fatigue or morning sickness strikes, the last thing you want to do is spend time cooking. 

Here’s the good news: smoothies made with whole-food ingredients are quick, convenient, and nourishing, perfect for fueling your pregnancy journey.

4 Must-Have Nutrients for a Healthy Pregnancy

1. Focus on Folate

Folate (also known as folic acid when in supplement form) is an essential vitamin for women who are pregnant. It plays various important roles in the body, including the formation of red blood cells, DNA synthesis and protecting against birth defects like neural tube defects. Research shows many women are not consuming enough folate, yet pregnant women need about 600 micrograms (mcg) daily, a higher amount than the general adult population. 

You can find folate naturally in dark green leafy greens and veggies like spinach, romaine lettuce, asparagus, Brussels sprouts, and also in avocados, beans, and peas. You’ll often see “folic acid” listed on prenatal supplements and fortified foods like cereals, enriched breads, pasta, and white rice. 

Easy ways to increase your intake of folate:

• Dark leafy greens like spinach add a dose of folate. Even veggie haters won’t notice or taste them in a smoothie. 

• Add fresh or frozen avocados chunks to your smoothie for a folate boost. Avocados add a creamy, thick and rich texture.

• Whip up a bean or pea-based dip, like hummus, in your blender. Dip your favorite veggies: like baby carrots, celery or bell peppers into the folate-rich dip. 

2. Load up on Iron-Rich Foods

Did you know that iron is responsible for carrying oxygen throughout your body? Without enough of it, you might feel fatigued, lightheaded, or even weak. Iron is also essential for growth, brain development, and production of certain hormones. 

During pregnancy, your body needs significantly more iron to support the increased production of red blood cells and the rapid growth of your baby. In fact, iron needs jump from 18 mg per day to 27 mg during pregnancy. Not eating enough iron can increase the risk of pre-term birth, low birth weight, and lead to maternal or infant complications. 

Some whole food sources of iron include: red meat like beef, shellfish especially oysters, beans, lentils, tofu, spinach and even chocolate. 

Pro tip: Vitamin C helps your body absorb iron. Pair steak with tomatoes, spinach with strawberries, or blend iron and Vitamin C together in a smoothie to maximize absorption.

Easy ways to boost your iron intake:

• Pair your morning eggs (a source of iron and choline) with a vitamin C-rich smoothie, like our Orange Julius Smoothie or Mango Hydration Smoothie. 

• For max iron absorption: toss vitamin C-rich strawberries, kiwis or oranges with spinach leaves (a source of iron and folate) in your next smoothie.

• Blend cocoa powder, a source of iron, into your next dessert-inspired smoothie, like our Strawberry Banana Delight recipe.  

3. Dive into Omega-3 Foods

Want to help boost your baby’s brain development? Research shows that pregnant women who consume at least 8 oz of seafood per week tend to have healthier and smarter babies. That’s because omega-3 fatty acids, specifically DHA, are critical for your baby’s brain and eyes. And our brains are made up of nearly 60% fat, so it's essential to consume healthy sources of fat each day. 

Below are some of the best whole food sources of omega-3 fats: 

• Fatty fish like salmon, herring, and sardines are rich in omega-3 fatty acids. You can whip up a herby marinate in your blender and spoon it over a filet of fish. 

• Plant-based sources of omega-3s are: walnuts, chia seeds, flaxseeds, hemp seeds or their respective oil sources. Any of these seeds, nuts or oils can be easily blended into your smoothie. 

4. Don’t Forgot about Choline

Choline is an essential nutrient for pregnancy, yet surprisingly, it's not included in many prenatal supplements, so be sure to check your label if you are pregnant or trying to conceive. Choline plays an important role in producing neurotransmitters that support mood, muscle control, and brain function. It also supports your baby’s brain and spinal cord development and regulates metabolism and gene expression. 

One the richest sources of choline is found in eggs, specifically the egg yolk. Other other great sources of choline include:

• Soy milk: a plant-based non-dairy option and blends beautifully into a smoothie.

• Milk and yogurt:two smoothie staples that not only add creaminess, and a solid dose of choline, but calcium and protein too. 

• Wheat germ: easy to sprinkle into your BEAST blender when whipping up your next smoothie - just a spoonful adds a boost of choline and fiber!
  

Other Nutrients to Keep in Mind for Pregnancy Support

Beyond the big four, these nutrients also play an important role in a healthy pregnancy:

• Calcium: Helps build  baby’s bones and teeth, and supports muscle and nerve function, while keeping you strong too. Easy wins: dairy milk, yogurt, cottage cheese, leafy greens, tofu.

• Vitamin D: Works with calcium to help strengthen bones and support immunity. Easy wins: salmon, fortified dairy products, sun exposure. 

• Fiber: Prevents constipation (common in pregnancy) and stabilizes blood sugar. Easy wins: fruits, veggies, oats, nuts, seeds. 
  
  

Recipe: The Ultimate Healthy Pregnancy Smoothie

Serves 1 (Serving Size: 2 cups)

Ingredients

• 1 cup dairy milk or unsweetened soy milk (for choline, calcium, vitamin D)
• 1 medium frozen banana, sliced (for potassium, fiber, vitamin B6)
• 1 cup frozen strawberries (vitamin C, antioxidants)
• 1 1/2 cup spinach leaves, packed (for iron, folate, vitamin C)
• 2 tbsp walnuts (omega-3s, fiber, protein)

• 1 tbsp unsweetened cocoa powder (for iron, fiber)

Instructions

1. Add all ingredients into a BEAST blender and blend until smooth, about 1-2 minutes. 

Nutritional analysis

Calories: 384 | Carbohydrates: 57.5g | Protein: 15.3g | Fat: 14.5g | Saturated Fat: 3g | Polyunsaturated Fat: 7.6g | Monounsaturated Fat: 2.9g | Trans Fat: 0.1g | Cholesterol: 12mg | Sodium: 135mg | Potassium: 1,488mg | Fiber: 10.6g | Sugar: 33.7g | Added Sugars: 0g | Vitamin A: 4,691IU | Vitamin C: 113.9mg | Calcium: 415mg | Iron: 3.8mg

About the Author: Roxana Ehsani, MS, RD, CSSD, LDN, is a Registered Dietitian Nutritionist and Board-Certified Specialist in Sports Dietetics. She works as a media spokesperson, nutrition consultant, recipe developer and content creator for food and nutrition brands. Roxana is a contributing writer for EatingWell and appears as a food and nutrition expert on television stations across the country. Her expert commentary is frequently featured in national outlets including Runner’s World, Women’s Health, Glamour, and more. With a robust background in sports nutrition, Roxana has worked with professional, Olympic, collegiate, and high school athletes, and currently teaches a sports nutrition course at Virginia Tech. She also serves on the Medical Review Boards for Everyday Health, Health, and Verywell.  

Disclaimer: The content in this article is not intended to diagnose, treat, or prevent any medical condition. Please consult your doctor before making any changes to your health regimen.