Essential Nutrients In Pregnancy |
Calcium
- Helps to insure the development of your baby's bones and teeth
- You need about 2 times the amount you would normally drink
Where you find it...
cheese, milk, yogurt, green leafy vegetables and green vegetables. (eg. sardines, cream cheese, skim milk, low-fat cheeses, brazil nuts)
Folic Acid
- needed for the development of your baby's nervous system (especially the early weeks)
- essential to have a daily supply
Where you find it...
dark green vegetables (eg.broccoli, spinach; hazelnuts, peanuts, wholegrain breads)
Protein
- Protein needs increase as your pregnancy continues.
Where you find it...
Fish, nuts, beans, meat and dairy foods (eg. poultry, lentils, eggs, yogurt, peanuts, peanut butter, hard cheese, fish)
Vitamin C
- Helps to build a strong placenta
- Helps your body resist infection
- Aids in the absorption of iron
- Daily servings are required
Where you find it...
Fresh fruit and vegetables (eg. Savoy Cabbage, Brussel Sprouts, Reg Peppers, Potato, Berries, Oranges, Grapefruit)
Fiber
- Should be a large part of your diet (constipation is usually a pregnancy related problem)
- Don't rely too heavily on bran (it can affect the absorption of some nutrients)
Where you find it...
Fruits and vegetables (eg. Leeks, dried apricots, raisins, green peas, berries, wholegrain breads, nuts, brown rice)
Iron
- Needed in increased amounts
- Baby needs to build up stores
- Iron from animal sources is absorbed more efficiently.
- If you are a vegetarian combine iron rich foods with vitamin c food for max. obsorption.
Where you find it...
Lean red meat, fruit and veggies, fish (eg. Meat, Liver, Tuna, Spinach, Dried Apricots)
Source: The Canadian Medical Association "Complete Book Of Mother & Baby Care".
ISBN: 0-88850-194-3
