A GUIDE TO PREGNANCY NUTRI TION
It is recommended to consume 4-10 servings of fruits
and vegetables daily. Some of the bestsources
during pregnancy are asparagus, avocado, banana,
broccoli, brusselssprouts, cauliflower, citrusfruits,
leafy greens,strawberries, and tomatoes.
VEGETABLES & FRUITS
Iron and vitamin B12 are very important nutrients
during pregnancy. Eating protein is a great way to
consume both! Some of the bestsourcesinclude
cooked beef, chicken, dairy, eggs, fish, nutritional
yeast, shellfish, spirulina, tofu, and turkey. Aim for 5-
9 ounces / at least 71 grams of protein per day.
CARBOHYDRATES
Along with fruits and vegetables, other awesome
sources of carbohydrates are whole grains, legumes,
and starchy vegetables. These include black beans,
kidney beans, pinto beans, oats, potatoes, quinoa,
rice, squash, sweet potatoes, and white beans. Try to
consume 21-30 grams of fiber per day!
FAT SOURCES
Consuming adequate amounts of omega-3 fatty
acids, particularly DHA, is important for fetal
development. Foodsthat are high in omega-3s
include anchovies, chia seeds, egg yolks, flaxseeds,
hemp seeds, mackerel, salmon, and walnuts.
OTHER NOURISHING FOODS
Gingerin moderation can be helpful during 1st
trimester. Dates and red raspberry leaf tea are great
during the 3rd trimester.
LIQUIDS
Staying hydrated is critical! Drink adequate
amounts of water(at least 9 cups per day), and if
your provider thinks you need more minerals,
consider Needed’s electrolytes.
Kathlyn Carney Wellness
Nutritionist & Health Coach
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