Monday, February 17, 2014

Nutrition Is The Key!

While pregnant it is so important to get in all the nutrition and vitamins you can. You will see RDA with each, this stands for recommended daily allowance.  Here is a list of all the nutrients and vitamins to keep you and your baby happy and healthy during your pregnancy.

1.) Potassium:
This will help keep your blood pressure on track and help with fluid balance.  The RDA for pregnancy is 4,700 mg.  The best foods that contain potassium are: 

  • spinach
  • lentils
  • sweet potatoes
  • yogurt
  • banana
  • cantaloupe
  • broccoli

2.) Riboflavin:
This will help with your energy levels! Most women get that fatigue which happens within the first and last trimester of pregnancy.  This will help your body use the protein gathered from food and produce energy.  The RDA for pregnant women is 1.4mg.  The best food that contain riboflavin are:

  • Raisin Bran Cereal
  • Yogurt
  • Mushrooms
  • Cottage Cheese
  • Milk(1%)

3.) Vitamin B6:
This is an immune system booster.  It will help produce protein for new cells and help for red blood cells.  The RDA is 1.9 mg.  The bests foods that contain Vitamin B6 are:

  • Beef
  • Chicken Breast
  • Pork Tenderloin
  • Halibut

4.) Vitamin B12:
Another energy booster! This will help your body use fats and carbohydrates productively for energy.  It also helps produce red blood cells. The RDA for pregnancy is 2.6 mcg.  The best foods that contain vitamin B12 are:

  • Salmon
  • Rainbow Trout
  • Tuna (Be careful about mercury)
5.) Vitamin C:
This is a dynamite vitamin. It helps your body ease the absorption of iron, helps in the growth of bones and teeth, and is an immunity kicker.  It also keeps your red blood cells healthy.  The RDA for pregnancy is 85 mg, be careful not to exceed 2,000 mg.  The best foods that contain vitamin C are:
  • Strawberries
  • Grapefruit
  • Broccoli
  • Oranges
  • Tomato

6.) Vitamin D:
This will help you and your baby immensely.  It helps your baby use the calcium to have healthy strong bones and teeth.  It also helps your body absorb calcium to strengthen your bones and teeth.  The RDA for pregnancy is 600 IU (international units), be careful not to exceed 4,000 IU.  Some people are vitamin D deficient, if this is the case it is determined by a blood test and your doctor or mid wife will deal accordingly by putting you on a temporary added dose of vitamin D.  The best ways to get vitamin D are:

  • Sun exposure
  • The yolk of eggs
  • Milk
  • Fortified Orange juice

7.) Calcium:
This will help build your baby’s bones and teeth.  Due to the fact that your baby is taking everything necessary from you, you will need to replenish your body with added calcium to keep your bones and teeth healthy.  It could also help with the prevention of high blood pressure when pregnant.  There is something called gestational hypertension which you need to look out for in pregnancy. The RDA for calcium is 1,000 mg, be careful not to exceed 2,500 mg.  The best ways to get calcium are:
  • Yogurt
  • Milk
  • Cheddar cheese
  • Tofu
  • Cottage cheese
  • Kale
  • Spinach
  • Okra
  • Soy beans

8.) Choline:
This will benefit both you and your baby.  It helps your baby’s brain development and spinal cord development.  It can help in the prevention of problems with the brain and spinal cord like neural tube defect.  Choline will also help you have strong bones and is another way to help keep the blood pressure down.  The RDA for pregnancy is 450 mg, be careful not to exceed 3,500 mg.  Some foods that include choline are:
  • Eggs
  • Pork tenderloin
  • Ground beef
  • Salmon
  • Chicken
  • Broccoli or cauliflower
9.) Docosahexaenoic Acid
Docosahexaenoic acid you find in most prenatal vitamins, it is known as DHA.  DHA is important to the brain and vision development.  Also, DHA will help you in the future.  It could reduce your risk of heart disease.  The RDA for pregnancy is 300 mg.  Some great foods that contain DHA are:
  • Coho salmon
  • Blue crab
  • Canned tuna
  • Fortified eggs -- 85 mg to 200 mg
**Just a note about eating fish, you want to be careful about the mercury in fish.  Be sure if you are going to eat it, it is fresh.**

10.) Folic Acid
This is what helps prevent miscarriage and premature delivery.  It also helps protect your baby against any spinal cord birth defects during the first 12 weeks of pregnancy. Some of the most common are, encephalocele, when there is an abnormal in the skull pushing the brain tissue to the skin, anencephaly, underdevelopment of the brain, and spina bifida, an incomplete closure of the spine. It is also great in the prevention of anemia. The RDA for folic acid is 600 mcg.  Some yummy ways to get folic acid into your diet are:
  • Lentils
  • Spinach
  • Broccoli
  • Asparagus
  • Cantaloupe
**If you are planning to get pregnant it would benefit you greatly to consume 400 mcg daily prior to becoming pregnant.**
10.) Iron:
This will help prevent premature delivery and anemia while pregnant.  The RDA for pregnancy is 27 mg.  Be very careful not to exceed 45 mg, you can overdose on iron.  Make sure you are getting iron levels checked with your doctor or midwife.  The best foods that contain iron are:
  • Cheerios
  • Beef
  • Lamb
  • White meat chicken

11.) Zinc
This helps with brain development in your baby.  It will also help you with that awful fatigue you have while pregnant! It is crucial to grow and repair cells and produce energy.  The RDA for pregnancy is 11 mg, be careful not to exceed 40 mg.  The best ways to get zinc into your diet are:

  • Beef
  • Crab
  • Pork
  • White beans
  • Yogurt

These are just some nutrition tips to get in all your vitamins necessary to have a happy and healthy pregnancy.  It is important to keep up on taking your prenatal vitamins because they do contain all of these at a proper amount to guide your baby in his or her growth.
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  1. Thanks for the info!! That green juice looks yummy!!!

    1. Thank you! It is so good! I am big on jucing! I have recipes in my online magazine which you can see here: