Crucial Pregnancy Nutrition Tips From a Registered Dietitian (Plus Bonus Nutritious Salad Recipe) by Elisa Schmitz

Crucial Pregnancy Nutrition Tips From a Registered Dietitian (Plus Bonus Nutritious Salad Recipe)

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

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

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:

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


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.

The content on is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

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Walnuts $3 & Up
Olive Oil $4 & Up
Vinegar $2 & Up

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Donna John
Great tips! So important.
Elisa Schmitz
Yes, I think expectant moms aren't sure how to get in those extra nutrients they need, and Karen does a great job explaining how the right food can be the answer!
Super helpful info. 🙏🏼
Ervin Ahbabovic
Very Helpfull post 🥰

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