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A HEALTHY PREGNANCY DIET
BY DIERDRE CARLSON
Congratulations! You are now eating for you and your baby. Good nutrition plays a key role in the health of both mother and baby. As a mom-to-be, you have higher nutrient needs than you did before conception. Yet the general principles of good nutrition—variety, balance, and moderation—still apply during pregnancy.
Calorie needs increase during pregnancy, but “eating for two” only requires an additional 200 to 300 extra calories from nutrient-dense foods such as lean meats, low fat dairy, fruits, vegetables, and whole grain products. It will be important to carefully consider the foods you consume during your pregnancy.
KEY NUTRIENT GUIDELINES DURING PREGNANCY:
Calcium: 1,000 milligrams per day Calcium is needed in the body to build strong bones and teeth. Calcium also allows the blood to clot normally, nerves to function properly, and the heart to beat normally. Dairy is the best source of calcium. Other sources of calcium are dark, leafy greens, fortified cereal, breads, fish, fortified orange juices, almonds, and sesame seeds.
FOLIC ACID: 400 MICROGRAMS PER DAY
Folic acid is used to make the extra blood your body needs during pregnancy. Foods rich in folic acid include lentils, kidney beans, green leafy vegetables (spinach, romaine lettuce, kale, and broccoli), citrus fruits, nuts, and beans. Folic acid is also added as a supplement to certain foods such as fortified breads, cereal, pasta, rice, and flours.
IRON: 27 TOTAL MILLIGRAMS OF IRON PER DAY
Iron is an important part of red blood cells, which carry oxygen through the body. Good sources include whole grain products, lean beef and pork, dried fruit and beans, sardines, and green leafy vegetables.
VITAMIN D: 600 INTERNATIONAL UNITS OF VITAMIN D PER DAY
Vitamin D works with calcium to help the baby’s bones and teeth develop. Good sources are milk fortified with vitamin D and fatty fish such as salmon.
Protein: A woman weighing 150 pounds needs 75 grams of protein per day (each person is different. To estimate, use your pre-pregnancy weight and divide by 2). Protein is needed for energy and to build and repair different parts of your body, especially brain, muscle, and blood. Choose a variety of protein-rich foods, which include seafood, lean meat and poultry, eggs, beans, and peas. Use labels on packaged food to determine how many grams of protein each food provides.
FOR MORE INFORMATION:
BHAGYA NAKKA, MD
1805 N. California St., Ste. 202, Stockton (209) 242-2690 DrNakkaOBGYN.com
P. GILL OBSTETRICS & GYNECOLOGY MEDICAL GROUP
Locations in Stockton, Lodi, Manteca & Tracy (209) 466-8546 GillObgyn.com
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