Crucial Pregnancy Nutrition Tips From a Registered Dietitian (Plus Bonus Nutritious Salad Recipe) Eating for Two Healthy Pregnancy

“Using your food as nutrition is a great way of getting in everything you need during pregnancy," says Karen Raden, M.S. R.D. CCN, a registered dietitian and certified clinical nutritionist.

What a clear and helpful way to think about it! So what key ingredients should we be getting during pregnancy? According to Karen, we need:

• folic acid
• iron
• fiber

Folic acid helps prevent neural tube defects. During pregnancy we should take folic supplements as well as eat foods high in folic acid, such as:

• brussels sprouts
• asparagus
• broccoli
• “green leafies” (as Karen calls them)
• fortified cereals

Many of us become anemic during pregnancy, which leads to (more) fatigue. Iron helps to prevent anemia. Foods rich in iron include:

• Animal products, such as chicken and beef.
• Vegetarian sources, such as black beans and tofu.

You can also increase iron absorption by cooking in a cast iron skillet. (If you use a small amount of citrus, such as orange juice, you’ll get some folic acid, too!)

Fiber helps to prevent constipation. Karen tells us that, “During pregnancy the digestive tract slows down. All you need to do is get more fiber; a good goal is 25 grams of fiber a day. And make sure to increase your water as you’re increasing your fiber.” 

Sources of fiber include:

• dates
• prunes
• soy
• vegetables

Here’s a recipe for a delicious salad full of the above key nutrients and more!

Cranberry Tofu Salad

Cuisine: American
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes

Ingredients

• spinach
• walnuts (also has protein and omega 3 fatty acids)
• dried cranberries
• tofu
• raspberries
• feta cheese
• olive oil
• vinegar or balsamic vinaigrette

Here’s how to make it:

1. Add all ingredients to a large bowl. Toss.
2. Drizzle with olive oil, vinegar or balsamic vinaigrette.

Watch this video to see Karen Raden and I talk about pregnancy nutrition and make this delicious salad.

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