Pregnancy & Lactation

Bryan Ketchie

Nutritional Needs

During pregnancy your body has increased nutritional needs. Although the old "eating for two" isn't entirely correct, you do require more calories, protein, and fluids, calcium, folate, and iron. Pregnant women need about 300 extra calories per day. It's important that these calories come from foods that provides nutrients for you and your baby.


Nutrient and Daily Requirement


Protein 71 mg Calcium 1000 mg Folate (folic acid) 600 mg Iron 27 mg

Foods to Aviod

Raw Meat: Uncooked seafood and rare or undercooked beef or poultry should be avoided because of the risk of contamination with coliform bacteria, toxoplasmosis, and salmonella.


Deli Meat: Deli meats have been known to be contaminated with listeria, which can cause miscarriage.

Foods to Include

Lean Meat - Protein.

Lentils - Helps to form baby's brain.

Yogurt - Calcium.

Wild Salmon - Helps to develop baby's eyes.

Avocados - Folate, Potassium, Vitamin C, B6.

Oats - Fiber, Vitamim B, Iron.

Mangos - Vitamin A, C.

Water - Helps the baby grow.