Nutrition During Pregnancy
You’re growing a new human being inside your body. Everything feels more intense now, more important now, including your nutrition. Whether you’re someone who has always been into healthy eating or this is a totally new concept for you, there are a few key points that will help you know how to “pick” options that are healthy for both you and your baby.
Remember the letters P - I - C.
P – Protein
Protein is the building block of your body. It enables oxygenation, repair, and growth of all your body parts. It also helps produce hormones and keeps you feeling full (which can be helpful in managing morning sickness!). This makes protein essential during pregnancy, as well as for your baby since they are in a time of very rapid growth inside the womb.
During pregnancy, you should be aiming at around 70-100 milligrams of protein per day. The average American diet typically gets that amount of protein, but here are a few examples of where it can be found in case you are looking for new ideas.
Chicken breast
Eggs
Yogurt
Salmon
Beans
Nuts and seeds
Beef
Tofu
I – Iron
Iron is one of the most important nutrients during pregnancy, not only for the parent, but also because babies are storing up their own iron in the womb which they will use during the first 6 months of life.
Pregnant people should aim for 27 milligrams of iron each day, whether from meat sources or plants, and here are some examples of some common iron rich foods you might enjoy.
Beef, ham, chicken, pork
Tuna, mackerel, shrimp
Beans, peas, tofu
Strawberries, watermelon, raisins, dried apricots
Enriched breads and pastas, cream of wheat, bran cereals
Spinach, sweet potatoes, broccoli, collards
You can also check the Red Cross’ list of iron rich foods for more ideas.
C – Calcium
Healthy bones, teeth, blood circulation, muscle movements, and blood clotting are just some of the many benefits calcium offers the pregnant body. During pregnancy, you should aim to get about 1000 milligrams of calcium per day.
People often think of good ole’ fashioned cow’s milk when they think about calcium, but there are many more foods that are great choices for getting calcium besides a tall glass of milk. For example:
Yogurt
Orange juice
Collard greens
Sardines
Cheese
Tofu
Salmon
For more exact serving sizes and lots more ideas on getting your calcium in, check out this handy list from the Bone Health and Osteoporosis Foundation.
References
A guide to calcium-rich foods. Bone Health & Osteoporosis Foundation. (2020, May 20). Retrieved January 24, 2022, from https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/a-guide-to-calcium-rich-foods/
Iron-Rich Foods. Iron-Rich Food | List of Meats And Vegetables | Red Cross Blood. (n.d.). Retrieved January 24, 2022, from https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html
Klemm, C. S. (n.d.). Eating right during pregnancy. EatRight. Retrieved January 24, 2022, from https://www.eatright.org/health/pregnancy/what-to-eat-when-expecting/eating-right-during-pregnancy
Pregnancy nutrition. American Pregnancy Association. (2021, December 9). Retrieved January 24, 2022, from https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/pregnancy-nutrition/