Fish, Calcium, and Fiber


Fish provides a plethora of nutritional benefits for you and baby including protein, omega 3 fatty acids, iodine, selenium, vitamin B12.

You want to avoid high mercury-containing fish during pregnancy. These include shark, tilefish, swordfish, king mackerel, orange roughy, and marlin. 

Limit tuna to <6oz per week. For an extensive list of options, visit:


Calcium is an essential mineral responsible for proper bone/tooth development and the baby’s heart, muscular, and nervous system. When mom doesn’t get enough calcium during pregnancy, it is taken from her bones and given to the baby. Thus, it is important to obtain from your diet. The recommendation for pregnant women age 19-50 is 1000 mg daily. The best sources of calcium include dairy products (milk, yogurt, cheese) as well as sardines and canned salmon with bones, almonds, leafy greens, broccoli, and tofu.


Fiber is your friend in pregnancy. Consuming adequate amounts of fiber can help lower preeclampsia risk, ease constipation, and promote healthy digestion. The goal amount during pregnancy is 30 grams daily. Fiber is plentiful in vegetables, fruit, whole grains, beans, and legumes. It is important to remember to drink plenty of fluids with increased fiber intake.