Having a pregnancy food chart and knowing

which key nutrients to eat for a healthy pregnancy

is good to know for those tired days that can

follow during pregnancy. 

 

Did you know that a healthy pregnancy starts before conception?

You are never too early to prepare for a healthy pregnancy. 

One thing you should know is that you should not be eating for two during your pregnancy, you should consume about 300 more calories per day than you did before you became pregnant. Choose Good nutrition and enough of it.

 

Although nausea and vomiting during the first few months of pregnancy can make this difficult, try to eat a well-balanced dieTt.

Make sure you are getting enough vitamins and minerals in your daily diet while pregnant.

You should maybe add a prenatal vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day.

Your peditritian can recommend an over-the-counter brand or prescribe a prenatal vitamin for you.

 

6 Key Nutrients For a Healthy Pregnancy.

Eat a variety of foods to get all the nutrients you need. And this goes for all year around! not only when you are pregnant;)

Protein.

Not only vital during your pregnancy but all year around. They are essential for the healthy growth of the fetus. Plus protein builds up your muscles.

Your protein intake varies on your weight, it can be from as little as 40 gr. to 70 gr. per day.

But in the first trimester try adding 0,5 gr. of protein to your diet.

The second trimester 6.9 gr. and 22.7gr. in the third trimester.

To find out how much your body needs, try the calculator on this page 

Omega 3.

Good quality of omega 3 oil contains EPA & DHA. Research has confirmed that adding EPA and DHA to your diet during pregnancy, has a positive effect on visual and cognitive development of the baby.

Studies have also revealed that a higher intake of omega-3s may reduce the risk of allergies in infants.

Omega-3 fatty acids have positive effects on the pregnancy itself and on so many things in our bodies! I could make a whole list o the benefits of the omega-3s. But I will include that in another post.

I started taking omega-3s again post-pregnancy after a long break from taking them & after a few weeks my sleep improved. They also helped me with my attention to disorder disease.

Foods that contain omega 3: wild salmon, walnuts, seeds,

Iron.

I used to take additional Iron in the form of hemoglobin. I got it from my pediatrician.

Eat iron-rich foods, such as lean meats, spinach, beans to ensure you are getting 27 mg of iron daily.
While you’re pregnant, you will need 250 micrograms of iodine a day to help ensure your baby’s brain and nervous system development.

Folic Acid

I discovered after my first pregnancy that Peditritans recommend you start taking this as a supplement months before your pregnancy. So before my second pregnancy. I started adding folic acid into my diet 3 months before.

Choose at least one good source of folic acid every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans, black-eyed peas, and chickpeas). Every pregnant woman needs at least 0.4 mg of folic acid per day to help prevent neural tube defects such as spina bifida.

Vitamin C

Good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, green peppers, tomatoes, and mustard greens, papaya, broccoli, cauliflower, Brussels sprouts. Pregnant women need 70 mg of vitamin C a day.

Vitamin D

A study confirmed vitamin D during pregnancy that it is good for you and your baby. The average prenatal vitamin only contains 400 IU of vitamin D, so additional supplementation can be taken daily.

Besides the list, vitamin A every other day or so,( again ask your doc).

Sources of vitamin A include: carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe.

 you can add these nutrients to your healthy pregnancy diet:

Eat and drink some dairy products and calcium-rich foods a day to help ensure that you are getting 1000-1300 mg of calcium in your daily diet during pregnancy.
Choose from a variety of dairy products — milk, cheese (especially cottage cheese), yogurt — as well as baked potatoes

Grains, fruits, vegetables, dairy products, healthy fats, sweet potatoes, and most importantly protein sources (meat, , fish, eggs or nuts).

Use fats and sweets( sugar, simple carbohydrates) sparingly.
Choose foods high in fiber that are enriched, such as whole-grain bread, oats, broccoli, as well as fruits and vegetables.

I hope this list of key nutrients during pregnancy helps you and you can sort of use it as a pregnancy diet menu.

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