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!

Comments 2post a comment

  1. Umar says...

    What a great information

  2. Farha says...

    Excellent info

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