Baby-Building Nutrients

Protein (10-30% of total daily calories; 60 grams): Provides the raw materials for cells, hormones, and enzymes, and keeps mom's fluid balance in check.

Carbohydrates (40-60% of total daily calories): Diverts body from using protein for calories; energy source.

Fat (10-30% of total daily calories): Contributes calories that fuel pregnancy.  Omega-3 fats boost baby's brain development and may reduce the likelihood of future heart disease in mom.

Fiber (25-35 grams): In conjunction with fluid, fights constipation and helps prevent hemorrhoids.

Vitamin D (200-400 international units): Promotes calcium absorption and deposition into bones.

Choline (450 milligrams): Critical for baby's brain development; may enhance mom's memory.

Vitamin B6  (1.9 milligrams): Assists in production of protein for new cells.

Vitamin B12 (2.6 milligrams): Along with folate, makes red blood cells; helps body use fat and carbohyrdates for energy. 

Riboflavin (1.4 milligrams): Necessary for energy production and protein use.

Folate (600 micrograms; 400 micrograms for women trying to conceive): Helps protect against neural-tube defects and possibly cleft palate; fights off anemia in mom and helps prevent premature delivery.  Folic acid is the man-made form added to enriched grains and dietary supplements. 

Vitamin C (75 milligrams): Builds strong bones and teeth; boosts immunity; increases iron absorption from food; keeps blood vessels strong and red blood cells healthy.

Carotenoids: Protects cells and bolster immunity.  Lutein and zeanxanthin promote peak eyesight.

Zinc (15 milligrams): Critical for cell growth and repair, as well as energy production.

Iron (30 milligrams): As part of new blood cells, iron ferries oxygen to a growing bby, prevents anemia in mom and helps ward off premature delivery.

Calcium (1,500 milligrams): Builds strong, dense bones in mother and child; may help prevent high blood pressure in pregnant women.