What you eat is always important. Now that you’re pregnant it’s even more important. It takes about 75,000 calories to make a baby. That may seem like a lot but if you do the math that comes out to about 2500 to 2600 calories a day, which may not be much more than you are already eating. The important thing is that these 75,000 calories need to be very high quality calories.
Nutrients go first to your baby and then to you.
Important Nutrients to Consume During Pregnancy:
Here are some specific nutrients that you will need and how to get them.
This is necessary for the development of the nervous system. Your doctor has most likely recommended that you take a prenatal vitamin because it contains folic acid. Many cereals are also enriched with folic acid and it’s found naturally in leafy greens.
The development of your baby’s skeleton needs calcium. You will need to take increasingly more calcium as your pregnancy progresses, which means you will need more in your third trimester than you did in your first trimester. This is one of those nutrients that goes first to your baby so it is very important that you have adequate calcium. Dairy is of course a good source of calcium but it isn’t the only source. Dark leafy greens, sardines, and organic tofu are other good sources of calcium.
This is really important for growth, cell proliferation and
Fats (essential fatty acids):
You need fats and no, fats do not make you fat. Fats are important for a baby’s brain development. If your developing baby does not get enough fat, it can cause learning disabilities and visual impairment. Fats are most important in the third trimester. Not all fats are healthy. Stay away from trans-fats. Good sources of fats include olive oil, butter, flax oil and avocados.
This is a mineral that makes up an important part of the
It is important to remember that all nutrients work together. Some are needed in order for others to be absorbed. For example vitamin C helps your body absorb iron. Calcium and magnesium work together.
If the food on your plate is colorful instead of just brown and white there’s an excellent chance that you are getting all of the nutrients, vitamins and minerals that you need. Be sure to eat fruits and veggies not only for their