Pregnancy Diet
February 7, 2009
ARE YOU INTERESTED IN FINDING OUT THE NUTRITIONAL REQUIREMENTS THAT NOURISH YOU AND YOUR GROWING BABY THROUGH THE VARIOUS STAGES OF PREGNANCY? Read more here…
When it comes to pregnancy, the right balance of nutrients at the various stages (i.e. trimesters) of pregnancy are essential. There has never been a more important time to invest your efforts in your health or the health of your growing baby, giving literal meaning to the saying; “You are what you eat.”
Below is a chart that lists the various vitamins and minerals essential for pre-natal care, what role they play in your baby’s development, the food sources that these nutrients can be found in and the recommended amount.
Note: Supplementation is NOT recommended without a Doctors advice as the quality can differ from product to product. However eating a well balanced diet from the foods listed below will ensure that you are getting the nutrition that your growing baby needs.
* Foods that should only be consumed if organic. (See EWG’s Food Safety Guide)
** CAUTION: Foods to Avoid. Check out our Seafood Safety Site, and information on Peanuts and possible allergic reactions.
*** At the bottom of this article, find FREE MEAL PLANS BY TRIMESTER.
VITAMINS
Vitamin A: (Found in 2 forms Retinol (animal based) and Carotenes (plant based).
Important for the early development of the heart, nervous and circulatory system.
Vitamin A is especially important in weeks 9 through 12 of pregnancy. During these weeks your babies entire body and organs are developing and Vitamin A is a strong contributor to the health of the skin, gastrointestinal tract and lungs.
(Retinol) Found In: butter, cheese, eggs, kidneys.
(Carotenes/Beta Carotene) Found In: broccoli, cabbage, carrots*, mangoes, peppers**, squash, spinach**, sweet potatoes*, and watercress.
**Avoid: High doses of Vitamin A have been linked to birth defects, (more than 25,000IU per day) so liver is not recommended or fish liver supplements containing more than 4,000 IU per day. Of course you would want to avoid topical products containing retinol and if you have used Accutane (Isotretinoin) in the past ask your doctor about the safety issues surrounding the use of Accutane (Isotretinoin) and your pregnancy.
Recommended amount: 800 mg.
Vitamin B1: Thiamin
Helps with the release of energy from your food.
Found in: leafy vegetables, yeast extract, brown rice, beans, pork and peas.
Recommended amount: 1.4 mg
Vitamin B2: Riboflavin
Helps with the release of energy from your food.
Found in: Lentils, whole grain bread, fortified breakfast cereals, milk*, dairy foods*, yeast extract, beans, lentils.
Recommended amount: 1.4 mg
Vitamin B3: Niacin
Needed for the production of energy.
Found in: cereals, fish, meat and nuts.
Recommended amount: 18 mg
Vitamin B6: Pyridoxine
Helps with the development of your baby’s central nervous system, and brain development. Many of us used the pill for birth control prior to trying to conceive. Studies have shown that long-term use of the pill may deplete the body’s stores of B6, so this is an important one for when you plan to start trying to conceive. Check out what the Mayo Clinic has to say.
Found in: bananas, fish, peanuts, peas, potatoes*, whole-grain bread, yeast extract.
Recommended amount: 2mg
Vitamin B12: Cobalamin
Absolutely essential for your developing baby. Helps with the production of red blood cells and basic genetic material.
Found In: dairy products, fish, kidneys, lamb, and poultry.
Recommended amount: 2.6 mg
Folate and Folic Acid
Essential for the development of your growing baby. An adequate supply of folic acid is linked to a decrease in birth defects and neural tube defects. This is another one to start getting into your diet prior to getting pregnant. Check out Prevention Tips.
Folic acid (folate) is the main purpose for a pre-natal vitamin. It is recommended that you get 800IU per day from the time you start trying to conceive all they way through lactation. Folate and Folic Acid is especially important prior to becoming pregnant and in your first trimester. Try to incorporate Folate rich foods throughout your entire pregnancy.
Found In: avocado, asparagus, beets, black-eyed peas, bread, broccoli, Brussels sprouts, fortified breakfast cereals, garbanzo beans, green leafy vegetables, oranges, pasta, spinach*, whole grain bread.
Recommended amount: 800 IU
Vitamin C
Helps with the production of new tissues. Iron stores can easily become depleted during pregnancy; Vitamin C helps with the absorption of iron. May reduce the risk or pre-eclampsia.
Found In: avocado, black currents, broccoli, Brussels sprouts, cauliflower, citrus fruits, cranberries, kale, kiwi, papaya, peppers**, potatoes*, spinach*, strawberries**, tomatoes, watercress.
Recommended amount: 80mg
Vitamin D
Necessary for tooth and bone development. Vitamin D also helps with the absorption of calcium. It is a difficult nutrient to get from food, but can be found in sunlight, which is the best source.
Found In: butter, egg yolk, fortified breakfast cereals, fortifies margarines, milk*, oily fish (salmon, sardines).
Recommended amount: N/A (See information by trimester)
Vitamin E: Tocopherol
Essential for healthy cell development. Like vitamin C, may be linked to a decreased risk in pre-eclampsia.
Found in: avocados, nuts, seeds, sweet potatoes*, vegetable oils, wheat germ, and whole grain bread.
** Avoid: Peanuts because they may be linked to food allergies later on.
Recommended amount: N/A
Vitamin K:
Essential for blood clotting and healthy tooth development. Usually a vitamin K shot will be administered at the hospital immediately after birth to prevent hemorrhagic diseases.
Vitamin K is especially important in the 37 through 40 weeks of pregnancy.
Found in: broccoli, cabbage, green vegetables, and spinach*.
Recommended amount: N/A
MINERALS
Calcium
Calcium is a KEY mineral for the development of your baby. It is critical for bone and tooth development, but it also plays a role in the development of nerves and muscles. It is absolutely essential that you nourish your baby with foods high in calcium so that they can start off strong. In fact you must almost double the recommended dose for calcium when you are pregnant. If you are a teen or someone who does not eat dairy products even more calcium is required.
Calcium and vitamin D go hand in hand and work together to deliver nourishment to your growing fetus.
Calcium is especially important in the 17 through 20 weeks of pregnancy to protect your teeth and skeletal system.
Found In: almonds, beans, cheese, corn tortillas, sardines (bones included) dairy products (Vitamin A, D fortified milk is an excellent source*), dried figs, fortified breakfast cereals, leafy vegetables, legumes, lentils, fortified orange juice, Pacific Mackerel, peas, salmon, tahini and tofu*(no GMO) yogurt.
Recommended amount: 1,200 mg
Copper
Essential for strong bone formation.
Found in: breakfast cereals, dried apricots, meat, nuts, rice, and whole grain pasta.
**Avoid: Peanuts
Recommended amount: 2mg
Iodine
Effects the functioning of the thyroid gland to regulate both your metabolism and you baby’s. A sufficient supply is essential for the baby’s brain development, however too much iodine can be toxic.
Iodine is especially important in the 13 through 16 weeks when your babies thyroid gland begins to function.
Found In: eggs, fish (especially salmon and sardines), iodized salt, milk, seaweed, and shellfish.
**Avoid: some Shellfish because of allergies and environmental effects.
Recommended amount: 150 mcg
Iron
Here’s another big one. Iron is a must for the manufacturing of red blood cells. Many women have iron deficiencies when entering pregnancy. A simple blood test (routine at most medical visits) can determine your iron levels. Ask your doctor about an Iron supplement. Gentle Iron 25mg may be a good option for you and your growing baby.
Found In: baked beans, bread, broccoli, canned sardines, cauliflower, chicken, duck, eggs, fortified breakfast cereals, green vegetables, heart, kidneys, kidney beans, mushrooms, red meat, spinach*, turkey (especially the dark meat).
Recommended amount: 30mg
Magnesium
Stored in the bones, magnesium is diverse in that it helps with bone development and the development of genetic material, basic cellular reactions and nerve transmission.
Magnesium is especially important during weeks 9 through 12 when your baby’s entire body and organs are developing.
Found In: bread, leafy green vegetables, milk, potatoes*, and seeds (i.e. pumpkin, sunflower etc.)
Recommended amount: 280 mg
Selenium
Vital for protecting cells against damage. Studies indicate that an adequate supply of selenium may reduce the risk for miscarriage.
Found In: Brazil nuts, cereals, fish and red meats.
Recommended amount: 55 mcg
Zinc
Necessary for your baby’s immune system and bone development.
Found In: red meats (lamb), legumes, nuts, seeds, shellfish, wheat germ and whole-grain cereals.
** Note: Because Iron interferes with the absorption of zinc, if you are taking an iron supplement be sure to get plenty of zinc from food sources.
**Avoid; Some Shellfish
Recommended amount: 15 mg
Other Supplements:
DHA and EPA
Many pre-natal Vitamins now offer DHA as part of the ingredient list. DHA helps with healthy brain and eye development. It can also be found in foods such as:
almonds, canola oil, green leafy vegetables, herring, mackerel, salmon, sunflower seeds.
DHA and EPA are is especially important in the 29 through 32 weeks of pregnancy.
Fiber
Eating a diet rich in fruits, vegetables, whole grains and legumes ensures that you are getting plenty of fiber. This will help to avoid common issues such as constipation.
Summary
As you can see eating a healthy well balance diet will ensure you that your child is getting the essential nutrition she needs for her entry into the world.
Check out the Top 10 Foods for Pregnant and Nursing Moms courtesy of my favorite natural and organic grocer Whole Foods Market for recipes, and more nutrition information. If you are interested in more in depth information as to which nutrients are most important at each stage of pregnancy, click here to link to (article).
If you are a vegetarian you can see we have many food sources listed above, but for a more complete guide check out the following Vegetarian Cookbook, which includes nutritional information for pregnant and nursing mothers.
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