Nutritional Needs During Pregnancy
CALORIES
A 300-500 calorie increase is needed in addition to your non-pregnant needs. This simply comes in the form of eating foods that provide more calories or eating more food. Calorie chart here: http://www.healthaliciousness.com/articles/highest-calorie-foods.php
PROTEIN
It is ideal to obtain 80-100 grams of protein each day in pregnancy or 25 grams more than your non-pregnant needs. Protein chart here: http://www.healthaliciousness.com/articles/foods-highest-in-protein.php
IRON
Iron needs in pregnancy go up to 27mg per day. It is important that vitamin C is plentiful as well to help the absorption of the iron. Vegetarians and vegans be especially mindful of the need for vitamin C as non-animal sources are not easily absorbed without it. Iron chart here: http://www.healthaliciousness.com/articles/food-sources-of-iron.php
FOLATE (FOLIC ACID)
In pregnancy, 400-800mg of folate should be consumed daily. Having adequate amounts of folate before and in early pregnancy has been shown to help prevent neural tube defects in babies. Folate and B-12 work closely together, as there is limited amount of B-12 in non-animal products, vegetarians and vegans may need additional B-12. Folate chart here: http://www.healthaliciousness.com/articles/foods-high-in-folate-vitamin-B9.php
VITAMIN C
An intake of 500-1000mg of vitamin C each daily is essential and taking vitamin C with iron helps iron to be better absorbed. Vitamin C chart here: http://www.healthaliciousness.com/articles/vitamin-C.php
CALCIUM
As a supplement, calcium citrate may be optimal for absorption and it is best to take it at a different time than when taking iron as it may inhibit iron absorption. Calcium promotes muscle relaxation and should always be taken with magnesium. You should take 1000-1500mg of calcium a day. Calcium chart here: http://www.healthaliciousness.com/articles/foods-high-in-calcium.php
MAGNESIUM
Pregnant women should ingesting 350mg of magnesium daily. It is taken with calcium and helps muscle relaxation as well. Magnesium chart here: http://www.healthaliciousness.com/articles/foods-high-in-magnesium.php
VITAMIN D
An increase to 200-400 IU daily is needed in pregnancy as well as daily exposure to the sun. Vitamin D also helps the absorption of calcium. Vitamin D chart here: http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php
A 300-500 calorie increase is needed in addition to your non-pregnant needs. This simply comes in the form of eating foods that provide more calories or eating more food. Calorie chart here: http://www.healthaliciousness.com/articles/highest-calorie-foods.php
PROTEIN
It is ideal to obtain 80-100 grams of protein each day in pregnancy or 25 grams more than your non-pregnant needs. Protein chart here: http://www.healthaliciousness.com/articles/foods-highest-in-protein.php
IRON
Iron needs in pregnancy go up to 27mg per day. It is important that vitamin C is plentiful as well to help the absorption of the iron. Vegetarians and vegans be especially mindful of the need for vitamin C as non-animal sources are not easily absorbed without it. Iron chart here: http://www.healthaliciousness.com/articles/food-sources-of-iron.php
FOLATE (FOLIC ACID)
In pregnancy, 400-800mg of folate should be consumed daily. Having adequate amounts of folate before and in early pregnancy has been shown to help prevent neural tube defects in babies. Folate and B-12 work closely together, as there is limited amount of B-12 in non-animal products, vegetarians and vegans may need additional B-12. Folate chart here: http://www.healthaliciousness.com/articles/foods-high-in-folate-vitamin-B9.php
VITAMIN C
An intake of 500-1000mg of vitamin C each daily is essential and taking vitamin C with iron helps iron to be better absorbed. Vitamin C chart here: http://www.healthaliciousness.com/articles/vitamin-C.php
CALCIUM
As a supplement, calcium citrate may be optimal for absorption and it is best to take it at a different time than when taking iron as it may inhibit iron absorption. Calcium promotes muscle relaxation and should always be taken with magnesium. You should take 1000-1500mg of calcium a day. Calcium chart here: http://www.healthaliciousness.com/articles/foods-high-in-calcium.php
MAGNESIUM
Pregnant women should ingesting 350mg of magnesium daily. It is taken with calcium and helps muscle relaxation as well. Magnesium chart here: http://www.healthaliciousness.com/articles/foods-high-in-magnesium.php
VITAMIN D
An increase to 200-400 IU daily is needed in pregnancy as well as daily exposure to the sun. Vitamin D also helps the absorption of calcium. Vitamin D chart here: http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php
