Now that you know how much weight you will need to gain, let’s talk about the kinds of foods you should eat. Healthy foods will help your baby grow to be healthy and strong!
Here is a table of nutrients that you will need to have during your pregnancy.
|What You Need||Why You Need It||Where to Get It|
|Folic Acid||Helps prevent birth defects||Spinach, kale, collard and turnip greens|
|Iron||Helps your baby grow||Meat, spinach, kale, whole grains, beans|
|Calcium||Helps your baby have strong bones and teeth||Broccoli, kale, milk, cheese|
|Vitamin C||Helps your body use iron||Oranges, peaches, kiwi fruit|
|Vitamin B-6||Helps your baby grow||Chickpeas, potato, fish, meat, tomatoes|
|Vitamin D||Helps your body use calcium||Be in the sun for 10-15 minutes each day|
|Vitamin B-12||Helps your baby form blood and nerves||Eggs, crab, fish, meat|
|Fatty Acids||Helps your baby have healthy eyes and nerves||Soybeans, seeds, walnuts|
|Zinc||Helps your baby develop||Nuts, beans, meat, tofu|
|Iodine||Helps your baby develop||Meat, seaweed, iodized salt|
|Protein||Helps your baby grow strong||Tofu, eggs, cottage cheese|
Click Here to Print a Copy of this Table
You can go to your local grocery store to buy some of the foods listed. Every time you buy and eat a food on this list, reward yourself! (But do not make it a big piece of chocolate cake…we need to keep eating healthy for you and your baby!)
American College of Obstetricians and Gynecologists (2011). Nutrition during pregnancy. Available at http://www.acog.org/publications/patient_education/bp001.cfm
Craig, W. J., & Mangels, A. R. (2009). Position of the American Dietetic Association: Vegetarian Diets. Journal of the American Dietetic Association, 109(7), 1266-1282. doi: 10.1016/j.jada.2009.05.027
Kaiser, L. L., & Allen, L. (2008). Position of the American Dietetic Association: Nutrition and lifestyle for healthy pregnancy outcomes. Journal of the American Dietetic Association, 108, 553-561. doi: 10.1016/j.jada.2008.01.030
Penney, D. S., & Miller, K. G. (2008). Nutritional counseling for vegetarians during pregnancy and lactation. Journal of Midwifery and Women’s Health, 53(1), 37-44. doi: 10.1016/j.jmwh.2007.07.003
U.S. Department of Agriculture (2010). USDA national nutrient database for standard reference, release 22. Nutrient lists. Retrieved from http://www.ars.usda.gov/Services/docs.htm?docid=18877
U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2010). Dietary Guidelines for Americans. 7th Edition, Washington, DC.