Nutrition Guildlines for Mothers During Pregnancy

Here are some useful nutrition guidelines  that expecting mothers needs to see !

Iron 27mg/day

• Necessary to transfer oxygen for organs and tissues. The amount you need doubles to help your body make more blood to supply oxygen to your fetus.
• Be sure to pair plant-based sources with vitamin C to enhance its absorption.
• Food sources of Iron: Lean beef, poultry, seafood, legumes, nuts, dry fruit [e.g, prunes], fortified foods, fruits [e.g, watermelon, custard apple].

Choline 450mg/day

• Assists in the development of the baby’s nervous system, brain, and neural tube.
• Food sources of Choline: Eggs, soybeans, beef, salmon, cod, broccoli, brussels sprouts.

Iodine 220mcg/day

• A major component of thyroid hormones. Necessary to help your baby’s brain and nervous system to develop.
• Necessary for the production of fetal thyroid hormones (fetal thyroid begins to function around the 12th week of gestation).
• Deficiency – increased risk of spontaneous abortion, birth defects, neurological disorders. considered by WHO as the most important preventable cause of brain damage.
• Food sources of Iodine: Fish, shellfish, dairy, eggs, meat, iodized salt.

Calcium 1000 mg and Vitamin D 600 IU /day

• Necessary for the healthy development of a baby’s teeth, bones, heart, nerves, and muscles.
• If mom doesn’t get enough calcium during pregnancy, it is taken from her bones and goes to the baby —> osteoporosis.
• Helps maintain healthy blood pressure.
• Vitamin D helps the body absorb calcium and plays a role in the proper functioning of your nerves, muscles, immune system.
• Food sources of Calcium: Dairy, green leafy veggies, tofu, soybeans, broccoli, salmon, sardines, beans, nuts, fortified foods.
• Food sources of Vitamin-D: Salmon, mushrooms, tuna, halibut, eggs, fortified foods.

DHA 200mg/day

• Essential for the growth and development of your baby’s brain and eyes.
• May reduce the risk of premature delivery and protect against postpartum depression.
• Food sources of DHA: Seafood low in mercury [herring, salmon, trout, anchovies, sardines, halibut], fortified foods.

Folate/Folic acid 400mcg/day

• Folate naturally found in foods, folic acid in synthetic form.
• Reduces the risk of neural tube and heart defects; supports the proper development of the placenta.
• Food sources of Folate: Legumes, green leafy veggies, asparagus, brussels sprouts, broccoli, avocado, citrus fruits, fortified.

Even with a healthy diet, you can miss out on these key nutrients. Taking a daily prenatal vitamin at least 3 months before conception can help you fill any gaps if any with fortified foods (like cereal, bread, milk) be sure to check the label!