What to eat during pregnancy? 

Are you interested in finding out how to have a healthy pregnancy using healthy meals?

In this nutrition and pregnancy article, we will be discussing some of the best foods for pregnant women.

Pregnant women, on average, need 300 to 400 extra calories per day. In multiple pregnancies, each baby requires an additional 500 calories. For the average woman, that is about 2500 total calories per day. A healthy weight gain is around 25 to 35 pounds. However, variation exists depending on activity level and previous body weight.

Vitamins and Nutrients for pregnancy (pregnancy diet menu):

Zinc

is found in:

• Liver,
• seafood,
• soybeans,
• pumpkin/sunflower seeds,
• mushrooms

Zinc is helpful for wound healing, growth, and immunity.

Magnesium

Found in:

• Pumpkin seeds,
• nuts,
• beans,
• soy,
• dried apricots,
• seafood,
• molasses,
• green leafy vegetables

Magnesium is good for muscular, cardiovascular, and nervous system’s health. Magnesium is also useful for healthy baby weight and to prevent constipation. It also helps with muscle spasm/ cramp, fatigue, and insomnia.

Vitamin K

Found in:

•  Alfalfa tea,
• lettuce

Vitamin K is needed to prevent miscarriage and hemorrhage.

Vitamin E

Found in:

• Brown rice,
• parsley,
• wheat germ,
• almonds,
• pecans,
• sunflower seeds,
• sweet potato,
• tempeh,
• cooked spinach.

Vitamin E is needed to prevent miscarriage.

Vitamin D

Found in:

• Sunshine,
• egg yolk,
• sprouts,
• fortified milk.

Vitamin D is useful for the development of bones and teeth, immunity and

Vitamin A

Found in:

• Yellow/orange vegetables and fruits.

Needed for: Thyroid, adrenals, eyes, skin, and heart function. Too little or too much intake of vitamin A from supplementation can cause congenital disabilities.

******Take Vitamin K, D, E, and A sources with a source of fat for better absorption.

Other Vitamins and Nutrients for pregnancy:

Folic Acid

Found in:

• Green leafy vegetables,
• salmon,
• dates,
• spinach,
• broccoli,
• Brussels sprouts,
• oatmeal,
• organ meats

Folic acid is useful for body growth, reproduction, and red blood cell formation. Additionally, it prevents neural tube defects, premature birth, and premature rupture of the placenta.

Iron

Found in:

• Blackstrap molasses,
• eggs, fish,
• organ meats,
• poultry,
• wheat germ

Iron prevents anemia and postpartum hemorrhage.

Vitamin C

Found in:

• Citrus fruits,
• green peppers,
• broccoli,
• papaya,
• kiwi,
• potatoes,
• parsley,
• strawberries,
• rose hips,
• melon,
• tomatoes

Vitamin C helps with tissue and bone formation. It is a potent antioxidant. Besides, it also helps with infection resistance and collagen production.

Calcium

Found in:

• Dark leafy greens,
• dried beans & legumes,
• almonds,
• sunflower seeds,
• pumpkin seeds,
• dairy

Calcium helps with bones, teeth, and heart development. Besides, it is crucial for the prevention of muscle spasms and backaches.

B vitamins (B1, B2, B3, B6, B12)

Found in:

• Animal Protein (organ meats, fish, eggs, poultry, yogurt, milk),
• fermented soy

Vitamin B is essential for the prevention of nervousness, anxiety, and depression. B vitamins are also necessary for the synthesis of myelin (for the nervous system), maturation of red blood cells, and prevention of anemia. Moreover, vitamin B prevents miscarriage and neural tube defects.

Macronutrients and other nutritions during pregnancy 

• 75-100 g of daily Protein is needed: Protein is in meat, fish, poultry, whole grains, legumes, nuts, seeds, and dairy products. Unless you are a vegan or a vegetarian, this is not a significant concern.
• Fat: Women who have increased consumption of essential fatty acids (i.e., fish oils) during pregnancy and breastfeeding have a lower chance of developing postpartum depression. Essential fatty acids also increase kids’ learning and memory. Healthy fats are also critical for fetal brain and nervous system development. Essential fatty acids are anti-inflammatory. Essential fatty acids also prepare the cervix (uterus entrance) for delivery.

For cooking use: organic butter, chicken fat, palm kernel, and coconut oil

Olive oil. You should use olive oil at low temperatures. Use olive oil, flax oil, sesame, and peanut oils for salads and steamed vegetables. Avoid soy, corn, safflower, cottonseed, and canola oils.

• The rest of your calories should come from carbohydrates, with an emphasis on complex carbohydrates from vegetables, fruits, whole grains, and legumes.
• Fluid Intake: Aim for 2 to 3 L of water per day (8 to 12 glasses) of water intake as blood volume, and embryonic fluid expands.
• Sugar and Salt: Table salt lacks essential minerals and contains additives (i.e., sugar). Use Celtic sea salt and Himalayan crystal salt. For baking use, rapadura (raw cane sugar), pure maple syrup, raw honey, or molasses.

To identify specific naturopathic treatments that can help you with tips during and after pregnancy, please call (416) 684-55-14 or click on the following link to book an appointment.