- Include at least seven different types of fruits and vegetables on a daily basis. (4-5 servings of vegetables and 3-4 servings of fruits). The more variety you include, the more vitamins and minerals you get.<br><br>
- Calcium is a very important mineral to have during pregnancy as it helps build the baby’s skeleton. If you do not get enough calcium, the baby will still take what it needs from you. Therefore, you could be at higher risk for osteopenia or osteoporosis in the future if you do not get enough. Eat 3-4 servings of organic, grass-fed dairy products daily in order to get enough calcium and magnesium. If you do not eat dairy products, you can get calcium from foods like blackstrap molasses, kale, and tahini.
- Recent research suggests that pregnant women should get 4,000 IU of vitamin D per day. Vitamin D increases immune function and supports healthy cell division and bone health. Vitamin D3 is the most absorbable form. The best way to get this is to spend 20 minutes out in the sun daily. Speak with a health care provider or a dietician to recommend a supplement if you need more.
- Omega-3 fatty acids are well documented for their role in fetal brain development. They also help decrease mood swings and depression associated with hormonal changes during and after pregnancy. It is recommended that pregnant and lactating women get 300 mg of high quality fish or krill oil per day. A good manufacturer will be able to provide you with third-party lab tests that prove there is no mercury found in their products. Eating fatty fish may not be recommended because of unknown levels of mercury in the fish.
- Pregnany women need anywhere from 75-100 grams of protein per day. Of course this number varies according to each individual. Eat grass-fed meats and poultry and include lentils, beans, and legumes into your daily meal plan.
July 8, 2015
Pregnancy is both a wonderful and challenging time in a woman’s life. There is life growing within her and her body changes to accommodate a new baby. There is research that suggests that how a woman eats during her pregnancy shapes the baby’s foundation for a healthy life. Here are some tips that can help you to support the growth of your baby and to help keep you as healthy as possible: