The diet before, during and after pregnancy is important for the health of the mother and her baby, according to the American Dietetic Association. A healthy diet for women trying to get pregnant should include a variety of foods from all the food groups. However, women also need to focus on receiving certain nutrients including calcium, folic acid, iron and zinc.
Calcium
A woman needs 1,000 mg of calcium a day when trying to get pregnant to support the strength of her bones, as well as her overall health. If a woman becomes pregnant and has an inadequate intake of calcium, the fetus takes the calcium it needs from the mother's bones. Food sources of calcium include milk, yogurt, cheese, fortified orange juice, fortified cereal, soy milk, tofu, canned fish with the bones and spinach.
Folate
Folate is a form of the B vitamin folic acid and is needed for the production and maintenance of new cells. Folate is especially important during periods of rapid growth, including pregnancy, according to the National Institutes of Health's Office of Dietary Supplements. All women of childbearing age need 400 mcg of folate a day to prevent birth defects like spina bifida; folate needs to be increased to 600 mcg a day during pregnancy. Food sources of folate include fortified breakfast cereals, legumes, spinach, asparagus, enriched long grain rice, peas, peanuts, broccoli, avocado, orange juice, turnip greens and beef liver.
Iron
Iron is a mineral responsible for carrying oxygen to cells. It is also important for cell growth and differentiation. Women of childbearing age need 18 mg of iron a day, and while pregnant, need 27 mg, according to the Office of Dietary Supplements. Poor iron status in women prior to becoming pregnant places the pregnancy at risk, according to the American Dietetic Association. Foods high in iron include red meat, chicken, fish, fortified cereals, green leafy vegetables, legumes and dried fruit. Animal sources of iron are better absorbed than plant-based sources. Eating foods high in vitamin C with plant-based iron foods increases a woman's absorption of iron.
Zinc
Zinc is a trace mineral found in only a few foods. It plays an important role in immune function, protein synthesis, DNA synthesis and cell division. It is also an essential nutrient for normal growth and development especially during pregnancy, according to the Office of Dietary Supplements. Women with marginal intakes of zinc prior to becoming pregnant are at risk for becoming zinc deficient during pregnancy. Women need 8 mg of zinc before pregnancy and 13 mg during pregnancy. Food sources of zinc include oysters, beef shanks, pork, crab legs, cashews, chickpeas, fortified breakfast cereals and Swiss cheese.
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