RD, LDN, CBS
Certified in Maternal and Infant Nutrition from Cornell, Angela’s mission is to help people reach their wellness goals. She also helps run a program that teaches pregnant women about how a healthy lifestyle optimizes prenatal and postnatal care.
Healthy eating before, during and after pregnancy is now understood to be more important than ever to your baby’s health and yours. Eating a balanced and varied diet based primarily on whole foods will help keep you well-nourished and provide your baby the nutrients he needs to grow and develop.
A number of nutrients are particularly important during these exciting stages of life, with each nutrient playing a unique role in the body. Focusing on getting the right amount of nutrients during each stage will help support the health of you and your baby for a lifetime.
While you can meet most nutrient requirements through food alone, for some supplements are recommended, discuss your needs with your healthcare provider. It’s not feasible or necessary to track each and every nutrient intake to the milligram and microgram, but following the Dietary Guidelines can help you determine food portions and possible nutrient shortfalls allowing you to fulfill your needs with confidence.
Here is a guide for recommended amounts of nutrients by life stage:
Preconception:
Prenatal:
Breastfeeding Postpartum:
Postpartum (not breastfeeding):
*Note that there is not yet enough data to establish a recommendation for daily omega 3 fatty acid intake. The amounts listed above are adequate for the average American in each stage.
Read more in the Happy Family library of articles
If you are interested in learning more about particular nutrients, check out Happy Family’s nutrient-specific library. Read up on food sources and the role of these nutrients at each stage.
Try How can I optimize my diet while trying to get pregnant?, Key nutrients for a healthy pregnancy, Enriching your diet well while you’re breastfeeding and Strategies for effective postpartum weight loss to get you started.
Follow the Dietary Guidelines to build nutrient-rich meals and snacks
Fill half of your plate with vegetables and fruit (and more of the former than the latter), a quarter of your plate with whole grains and a quarter of your plate with lean protein.
Choose healthy fats (like those found in nuts, seeds, olive oil and avocado) and emphasize water.
Take a prenatal or postnatal vitamin
“Nutrition During Pregnancy” American College of Obstetricians and Gynecologists. Date accessed 20 July 2018 .
Nutrition
Learn the recommended limits for...
When to increase your food intake...
Getting enough sodium is critical to...
Healthy eating improves your health...
Our consumption of added sugar far...
Understand the dangers of foodborne...
Home cooking does not need to be...
Grains are an important part of a...
Getting adequate iron is important to...
Learn the difference between...
Learn the important distinction...
Cow’s milk and milk alternatives as...