Folic acid (a type of folate added to foods and supplements) is key for preventing serious problems with your baby’s brain and spine. Doctors recommend that you start taking folic acid before you get pregnant. Before and during pregnancy, take a daily supplement with 400 to 800 micrograms of folic acid — check the label on your prenatal supplement to make sure it has enough. It’s also important to get enough folate from foods like

• Dark green veggies — like spinach and broccoli
• Beans, peas, and lentils — like black-eyed peas and kidney beans

Iron helps your baby grow and develop normally. Eat these foods to get enough iron

• Lean meats, poultry, and some seafood — like sirloin steak
• Dark green veggies — like spinach and swiss chard
• Beans, peas, and lentils — like soybeans and lima beans

Iodine is important for your baby’s brain development — and prenatal supplements may not have enough. If you add salt to your food, make sure it’s iodized salt (salt with added iodine). Eat these foods to get enough iodine:

• Seafood — like cod, tuna, and shrimp
• Low-fat or fat-free dairy — like milk, yogurt, and cheese
• Eggs

Choline is a nutrient that helps your baby’s brain and spine develop — and prenatal supplements may not have enough. Eat these foods to get enough choline:

• Eggs
• Lean meats, poultry, and seafood — like beef, chicken breast, and cod
• Beans, peas, and lentils — like white beans and kidney beans

You can also get some key nutrients from fortified and enriched foods. For example, if you eat refined grains like white bread or pasta, choose enriched options with added iron and folic acid.