Pregnancy & Nutrition

Facts and Tips

Essential Vitamins & Minerals

Although a healthy diet should provide most nutrients for a pregnant women, the following are also necessary :

  • folic acid - 600 μg
  • iron - 27 mg
  • calcium -1,000 mg
  • vitamin D - 600 IU
  • DHA - 200 mg
  • iodine - 220 μg

Why is a balanced diet so important?

Your body needs vitamins and minerals to grow and develop. When pregnant, you need to intake more vitamins and minerals so that both you and your baby can stay strong and healthy. Pregnant women should expect to gain 25-35 lbs during pregnancy. It is important to take prenatal vitamins to insure that you and your baby receive sufficient nutrients during pregnancy.


Healthy Snack Ideas

Foods to Avoid...

  • seafood high in mercury
  • raw or undercooked meat, poultry, and eggs
  • unpasteurized dairy products
  • unwashed fruits & vegetables
  • herbal tea
  • alcohol
  • caffeine
  • refined sugars
  • hydrogenated oils
  • processed foods

It is important to avoid food that contains empty calories. Empty calories are fats and sugars that provide no vitamins or minerals. The food that you consume should have a high nutrient density. Nutrient density is the amount of nutrients per gram of food. It is important to have a healthy diet during pregnancy.