Nutritional Reference for Pregnancy

09.21.2010

Now that I know of a number of people who are pregnant, I decided to look up what’s a good base of a nutritional chart to refer to when thinking about what foods would be good to eat while pregnant. Here’s what I found.[1]

• Nutrient Protein
• Needed for cell growth and blood production
• Best sources lean meat, fish, poultry, egg whites, beans, peanut butter, tofu

1. Nutrient Carbohydrates
2. Needed for daily energy production
3. Best sources breads, cereals, rice, potatoes, pasta, fruits, vegetables

• Nutrient Calcium
• Needed for strong bones and teeth, muscle contraction, nerve function
• Best sources milk, cheese, yogurt, sardines or salmon with bones, spinach

1. Nutrient Iron
2. Needed for red blood cell production (to prevent anemia)
3. Best sources lean red meat, spinach, iron-fortified whole-grain breads and cereals

• Nutrient Vitamin A
• Needed for healthy skin, good eyesight, growing bones
• Best sources carrots, dark leafy greens, sweet potatoes

1. Nutrient Vitamin C
2. Needed for healthy gums, teeth, and bones; assistance with iron absorption
3. Best sources citrus fruit, broccoli, tomatoes, fortified fruit juices

• Nutrient Vitamin B6
• Needed for red blood cell formation; effective use of protein, fat, and carbohydrates
• Best sources pork, ham, whole-grain cereals, bananas

1. Nutrient Vitamin B12
2. Needed for formation of red blood cells, maintaining nervous system health
3. Best sources meat, fish, poultry, milk (Note: vegetarians who don't eat dairy products need supplemental B12)

• Nutrient Vitamin D
• Needed for healthy bones and teeth; aids absorption of calcium
• Best sources fortified milk, dairy products, cereals, and breads

1. Nutrient Folic acid
2. Needed for blood and protein production, effective enzyme function
3. Best sources green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts

• Nutrient Fat
• Needed for body energy stores
• Best sources meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils (Note: limit fat intake to 30% or less of your total daily calorie intake)

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[1] For full article, go to http://kidshealth.org/parent/nutrition_fit/nutrition/eating_pregnancy.html