The extra requirement for protein is about 10 grams per day. An extra 1.5 ounce of lean red meat, poultry or fish, the third cup of milk you drink, or a little larger portion of a balanced vegetable protein such as beans and rice or macaroni and cheese can fit the bill. The increased need for calcium is about 400 mg per day. In order to build up reserves to protect your bone mass and to help with the normal development of your baby's bones and teeth, a daily intake of 1200 mg is needed throughout pregnancy. Milk products contain about 300 - 400 mg of calcium in each serving.
Vegetables contain calcium also.
Iron Iron needs during this stage of life are high - 30 to 60 mg per day. Iron rich foods and your prenatal supplement can provide this amount. Lean red meat, poultry, dried fruits, enriched breads and cereals and dried beans are the best sources of iron. Pregnancy can be a great motivator for maintaining good health habits. Eating a healthy diet is important during breastfeeding and also for establishing a healthy dietary pattern for feeding your family.