Pregnancy Nutrition
A diet packed with nutrition while pregnant has been linked to healthy brain development for a fetus. Not to mention a healthy birth weight, and it even reduces the risk birth defects. Not to mention, make you a very low-risk pregnancy.
A balanced nutritional diet can also thwart uncomfortable pregnancy issues like morning sickness and fatigue. Good nutrition is thought to help balance mood swings and it may improve labor and delivery as well.
Making healthy decisions when choosing what to eat during pregnancy will help prepare your baby for not only health prenatally and postpartum, but also lifelong health!
Calories During Pregnancy
“Eating for two,” is just an excuse to gorge ones self with food. Your average caloric intake is somewhere between 2,220 and 2,500 calories. Below is some easy reference to remember:
- First Trimester – No need for extra caloric intake
- Second Trimester – 300 to 350 extra calories per day is normal
- Third Trimester – At this point up it a bit more to around 450 calories extra per day
Essential Pregnancy Nutritional Calories
Protein - Some sample foods with protein
- Poultry
- Eggs
- Meat
- Fish
- Dairy
- Legumes
- Nuts and Seeds
- Grains
Vitamin C - Some foods High in Vitamin C
- Kakadu Plums
- Acerola Cherries
- Rose Hips
- Chili Peppers
- Sweet Yellow Peppers
- Black Currants
- Thyme
- Guava
Calcium - Foods high in Calcium
- White beans
- Chick peas
- Sardines
- Salmon
- Cottage cheese
- Frozen yogurt
- Broccoli
- Oranges
Fruits and Vegetables
- Pomegranates
- Avocados
- Guava
- Bananas
- Apricots
- Oranges
- Mangoes
- Pears
Iron - Some Iron rich foods
- Dark, leafy greens
- Raspberries and strawberries
- Beets
- Brussel sprouts
- Potatoes
- Beans, peas, and lentils
- Meat, particularly red meat and liver
- Fish, clams, and oysters
Good Fats - Some good fats
- Almonds
- Avocado
- Vegetable, olive or sunflower oil
- Trout
- Herring
- Flaxseed
- Cheddar cheese
- Prime Rib
Folic Acid - Foods with Folic Acid
- Leafy green vegetables, such as spinach
- Citrus fruits, such as orange juice
- Beans
- Breads
- Cereals
- Rice
- Pastas
Call us anytime. We will respond promptly.
Ask about:
Childbirth Classes
Nutritional Counseling
Homeoprophylaxis
Call (704) 900-9849
What Not to Eat While Pregnant
- Unpasteurized Milk Cheese and Juice
- Meat from the Deli Counter and hotdogs unless thoroughly heated
- Refrigerated smoked seafood
- Any meats undercooked
- Any foods you may have an allergy to
Prenatal Vitamins and/or Nutritional Supplements
Most nutrition consumed during pregnancy should come from food. If you find yourself too busy to eat correctly then prenatal vitamins may be the answer. Ask us about vitamins we recommend.
Supplementing with shakes is also another good alternative. However, not all nutritional shakes are created equal. Many come with fillers and ingredients that are not checked by any scientific testing. Ask us about some shakes we highly recommend.