Conquering Pregnancy Nutrition - Vitamins

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Conquering Pregnancy Nutrition - Vitamins

The first step to conquering pregnancy nutrition is to understand what you’re eating, how much you should eat, why you’re eating it and how it’s going to help your baby.

Be sure when you go in for your prenatal appointments that your physician knows exactly what vitamins, medications and supplements (including herbal) you take, regardless of how insignificant you may believe them to be.

Here is a recap for conquering pregnancy nutrition - Vitamins and their sources:

Vitamin	Food Source
Vitamin A	Liver, carrots, sweet potatoes, kale, spinach, collard greens, cantaloupe (listeria scare?), eggs, mangoes and peas
Vitamin B6	Fortified cereals, bananas, baked potatoes, watermelon, chick peas and chicken breast
Vitamin B12	Red meat, poultry, fish, shellfish, eggs and dairy foods
Vitamin C	Citrus fruits, raspberries, bell peppers, green beans, strawberries, papaya, potatoes, broccoli and tomatoes
Calcium	Dairy products, fortified juices, fortified butters and fortified cereals, spinach, broccoli, okra, sweet potatoes, lentils, tofu, Chinese cabbage, kale and broccoli.
Vitamin D	Milk, fortified cereals, eggs and fatty fish (salmon, catfish and mackerel)
Vitamin E	Vegetable oil, wheat germ, nuts, spinach and fortified cereal
Folic Acid	Oranges, orange juice, strawberries, leafy vegetables (lettuce & listeria?), spinach, beets, broccoli, cauliflower, peas, pasta, beans, nuts and sunflower seeds
Iron	Red  meat and poultry, legumes, vegetables, some grains and fortified cereals
Niacin (Vitamin B3)	Eggs, meats, fish, peanuts, whole grains, bread products, fortified cereals and milk
Protein	Beans, poultry, red meat, fish, shellfish, eggs, milk, cheese, tofu, yogurt, fortified cereal and protein bars
Riboflavin (Vitamin B2)	Whole grains, dairy products, red meat, pork, poultry, fish, fortified cereals and eggs
Thiamin (Vitamin B1)	Whole grains, pork, fortified cereals, wheat germ and eggs
Zinc	Red meats, poultry, beans, nuts, grains, oysters, dairy products and fortified cereals

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Pregnancy Nutrition

Pregnancy Nutrition

Conception and early pregnancy are critical times for fetal development because the baby's organs and other vital systems are beginning to develop.  This development can be affected by the mother's nutritional intake at the time.  A pregnant woman needs to take care of herself and her unborn child by eating properly and avoiding certain things.

Let's Talk Pregnancy, a valuable, informational and educational blog, can help guide you in the right direction for your pregnancy nutrition.  It's also very important to work closely with your doctor to ensure that you're making the right decisions for your health and that of your unborn baby.

If you are a smoker, please try to quit.  Smoking isn't good for your health and can contribute to low birth weight babies and premature birth.  Do NOT consume alcohol in any form.  The adverse affects that alcohol can have on your fetus aren't worth the risk of that glass of wine.  Fetal Alcohol Syndrome can be devastating.  Soft cheeses should also not be eaten because of high bacteria counts and all fruits and vegetables should be thoroughly washed.  Pregnant women should also avoid any foods containing raw eggs and ensure that poultry is well-cooked.

Related articles:

Vitamins and Minerals

Caloric Intake in Pregnancy

What Should Pregnant Women Eat