According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should increase their usual servings of a variety of foods from four basic food groups to include the following:
Four or more servings of fruits and vegetables
Six to eleven servings of whole-grain or enriched bread and cereal for energy
Four or more servings of milk and milk products for calcium
Three or more servings of meat, poultry, fish, eggs, nuts, dried beans, and peas for protein
A balanced diet is the best way to receive nutrients, but vitamin supplements can also be beneficial. Pregnant women should only take vitamin supplements on a doctor's recommendation. Supplements do not replace a healthy diet but rather ensure that a woman is receiving enough daily nutrients. Vitamin supplements work best when taken as part of a healthy diet and not as a substitute for a healthy diet.
Essential Vitamin/Mineral: Why You Need It: Where You Find It:
Vitamin A & Beta Carotene (800 mcg)
Helps mom and baby's cells grow and stay healthy.
Liver, milk, eggs, carrots, spinach, green and yellow vegetables, broccoli, potatoes, pumpkin, yellow fruits, and cantaloupe.
Vitamin D (10 mcg)
Helps develop baby's skeletal system. Prevents "rickets."
Milk, fatty fish, egg yolks,and a little sunshine.
Vitamin E (800 mcg)
Helps baby grow and develop at a normal rate.
Vegetable oil, margarine, wheat germ, nuts, spinach, and fortified cereals.
Vitamin C (60 - 85 mg)
An antioxidant that protects tissues from damage and helps mom's body absorb iron. Builds healthy immune system for baby.
Citrus fruits and juices, bell peppers, green beans, strawberries, papaya, potatoes, broccoli, and tomatoes.
Thiamin/B1 (1.5 mg)
Raises mom's energy level, and regulates mom and baby's nervous system.
Whole grain, fortified cereals, wheat germ, organ meats, eggs, rice, pasta, berries, nuts, legumes, and pork.
Riboflavin/B2 (1.6 mg)
Maintains energy, good eyesight, and healthy skin for mom and baby.
Meats, poultry, fish, dairy products, fortified cereals, and eggs.
Niacin/B3 (2 mg)
Maintains energy levels and nervous system, and helps mom and baby have beautiful skin.
High-protein foods, fortified cereals and breads, meats, fish, milk, eggs, and peanuts.
Pyridoxine/B6 (450 mg)
Helps calm mom's tummy.
Chicken, fish, liver, pork, eggs, soybeans, carrots, cabbage, cantaloupe, peas, spinach, wheat germ, sunflower seeds, bananas, beans, broccoli, brown rice, oats, bran, peanuts, and walnuts.
Folic Acid/Folate (600 mcg)
Helps support placenta, and prevents spina bifida and other neural tube defects.
Oranges, orange juice, strawberries, green leafy vegetables, spinach, beets, broccoli, cauliflower, fortified cereals, peas, pasta, beans, and nuts.
Calcium (1,200 - 1,600 mg)
Creates strong bones for mom and baby. When there is not enough calcium for the baby, calcium is taken from the mother's long bones.
Yogurt, milk, cheddar cheese, calcium-fortified foods like soy milk, juices, breads, and cereals. Dark green leafy vegetables, and canned fish with bones.
Iron (27 - 30 mg)
Helps in the production of hemoglobin for baby. Prevents anemia, low birth weight, and premature delivery.
Beef, pork, dried beans, spinach, dried fruits, wheat germ, oatmeal or grains fortified with iron.
Protein (60 mg)
Helps in the production of amino acids, the building blocks for baby's cells. Repairs mom's cells as her body changes.
Most animal foods, meat, poultry, eggs, dairy products, veggies burgers, beans, legumes, and nuts.
Zinc (15 mg)
Low levels could mean longer labor, low birth weight, and health problems.
Red meats, poultry, beans, nuts, whole grains, fortified cereals, oysters, and dairy products.
I hope this helped =)