Main focus in week 21
- Iron. Food examples from our Read on iron: beans, lentils, iron-fortified cereals, meat, poultry, seafood, tofu, spinach, and pumpkin seeds. Read more: Iron during pregnancy
- DHA (omega-3). Food examples from ACOG: two or three servings of fish or shellfish a week (a serving is 4 ounces); plant omega-3 sources include flaxseed and walnuts. ACOG also names higher-mercury fish to skip. The list is in our nutrients by week guide. Read more: Pregnancy nutrients by week and trimester
- Choline. Food examples from ACOG: chicken, beef, eggs, milk, soy products, and peanuts. Read more: Choline during pregnancy
Also in view
- Calcium. Food examples from ACOG: milk, cheese and yogurt; for people who have trouble digesting milk, broccoli and fortified cereals and breads. Read more: Calcium during pregnancy
- Magnesium. Read more: Pregnancy nutrients by week and trimester
- Protein. Read more: Week 21 Food Focus: Protein
Why these nutrients
Iron and choline have pregnancy reference values; DHA is separately labeled expert guidance. Niva uses the same focus for weeks 19 to 23.
Sources: NIH Office of Dietary Supplements: Dietary Supplements and Life Stages: Pregnancy: Health Professional Fact Sheet; NIH Office of Dietary Supplements: Omega-3 Fatty Acids: Health Professional Fact Sheet.
Educational wellness support, not medical advice. Your care team can tell you what fits your diet, your history and any supplements you take.
