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Nutrition Needed During Pregnancy

What you do to your body has an effect on your baby. Here is the list contains the most common nutrients you need and which foods contain them. 

Nutrient Needed for Best sources
Protein cell growth and blood production lean meat, fish, poultry, egg whites, beans, peanut butter, tofu
Carbohydrate daily energy production breads, cereals, rice, potatoes, pasta, fruits, vegetables
Calcium strong bones and teeth, muscle contraction, nerve function milk, cheese, yogurt, sardines or salmon with bones, spinach
Iron red blood cell production (to prevent anemia) lean red meat, spinach, iron-fortified whole-grain breads and cereals
Vitamin A healthy skin, good eyesight, growing bones carrots, dark leafy greens, sweet potatoes
Vitamin C healthy gums, teeth, and bones; assistance with iron absorption citrus fruit, broccoli, tomatoes, fortified fruit juices
Vitamin B6 red blood cell formation; effective use of protein, fat, and carbohydrates pork, ham, whole-grain cereals, bananas
Vitamin B12 formation of red blood cells, maintaining nervous system health meat, fish, poultry, milk
(Note: vegetarians who don’t eat dairy products need supplemental B12.)
Vitamin D healthy bones and teeth; aids absorption of calcium fortified milk, dairy products, cereals, and breads
Folic acid blood and protein production, effective enzyme function green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts
Fat body energy stores meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils
(Note: limit fat intake to 30% or less of your total daily calorie intake.)
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