Macronutrients During Pregnancy

Written by Archi Dasgupta

Reviewed by Shannon Grant-Hailey, RD, CDN

Content:

1) The Importance of Macronutrients

2) Three Key Nutrients for Pregnancy

3) The Takeaway

Introduction

Pregnancy is an exciting journey, but it can also come with a lot of questions, especially when it comes to what you should be eating. With so much advice out there, it's easy to feel overwhelmed or unsure about what's truly best for you and your baby.

The truth is that good nutrition plays a crucial role in a healthy pregnancy. And while vitamins and minerals often get the spotlight, your macronutrients — protein, carbohydrates, and fats — are just as essential. These are the key nutrients your body needs in larger amounts to support your energy, growth, and your baby’s development.

Three Key Nutrients for Pregnancy

Protein:  

Protein is often called the building block of life, and during pregnancy, it truly lives up to that name. It plays a vital role in building your baby’s muscles, bones, skin, and organs. Beyond that, it supports your tissue growth and helps expand your blood supply, both of which are essential as your body works hard to support two lives.

Your protein needs increase as your pregnancy progresses, and while the exact amount depends on your body weight and individual health factors, general research-based guidelines suggest consuming approximately 46 grams of protein per day during the first trimester and about 71 grams per day during the second and third trimesters. 

Getting enough protein doesn’t have to be complicated. Here are some go-to options that can help you meet your daily needs:

Animal-Based Sources(per 3 oz cooked): These are complete proteins, meaning they contain all nine essential amino acids:

• Chicken Breast – 26 g of protein

• Salmon – 22 g of protein

• Lean Beef – 22 g of protein

Plant-Based Sources (1 cup, cooked): Great for vegetarians, vegans, or anyone looking to add variety:

• Chickpeas – 15 g of protein

• Quinoa – 8 g of protein

Carbohydrate: 

Carbohydrates play a crucial role in pregnancy—they’re broken down into glucose, the primary energy source for both mom and baby. Glucose supports fetal brain development and tissue growth while keeping the mother energized throughout the day. During pregnancy, it is recommended to consume at least 175 grams of carbohydrates daily. However, needs can vary greatly from person to person, depending on factors such as gestational diabetes. Starchy carbs, such as whole grains and potatoes, not only provide energy but also offer essential nutrients like fiber, calcium, iron, and B vitamins.

Paying attention to the glycemic index (GI) is important. Low-GI carbohydrates release energy more slowly, which helps maintain steady blood sugar levels and may reduce the risk of gestational diabetes—benefiting both mom and baby.

Healthy carbohydrate sources include:

• 1 medium sweet potato – 37.3 g carbs

• 1 medium banana – 26.9 g carbs

• 1 cup cooked brown rice – 45.8 g carbs

Fats: 

Healthy fats play an important role in supporting fetal growth and development while also helping reduce complications for both mother and baby. Fish and shellfish are excellent sources of these beneficial fats, particularly when chosen carefully to avoid high mercury levels. During pregnancy, about 30% of your total daily calories should come from fat, which amounts to roughly 65 to 85 grams per day. It’s best to focus on healthy fats like omega-3 fatty acids—especially DHA—and monounsaturated fats. 

Healthy Fat Sources: 

• Tofu (100 g) – 4 g of fat

• Oils (Olive, Coconut, Grapeseed, or Sunflower) – 1 tbsp – 14 g of fat

• Flax Seeds – 1 tbsp – 5 g of fat

• Avocado – 1/4 cup – 7 g of fat

The Takeaway 

Meeting your daily nutritional needs is essential as an expectant mother. While these guidelines can support a healthy pregnancy journey, everyone has unique needs—which is why, at Nutrished, we tailor our support to you. Reach out to us today to get started HERE.