– The Pregnancy Nutrition: Eating for Two, WakeMed Health PDFs
71 grams a day Lean meat, poultry, fish and eggs are excellent sources of protein. Other alternatives include beans and peas, nuts, seeds and soy products. Food Portion size Protein content Source: USDA National Nutrient Database for Standard Referral, Release 28 Home cheese 1 cup (226 g) low-fat, 1% milk cottage cheese 28 g Poultry 3 oz.
( 85 g) canned pink salmon with bones 17 g Lentils 1/2 cup (99 g) boiled lentils 9 g Milk 1 cup (237 mL) skim milk 8 g Peanut butter 2 T (32 g) peanut butter 7 g Eggs 1 large hard-boiled egg (50 g) 6 g Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues.
Your body requires this iron to make more blood to supply oxygen to your child. If you do not have adequate iron stores or get sufficient iron during pregnancy, you might develop iron deficiency anemia. You may become fatigued. Severe iron shortage anemia throughout pregnancy also increases your danger of premature birth, having a low birth weight infant and postpartum depression.
Other choices include iron-fortified breakfast cereals, beans and vegetables. Food Serving size Iron material Source: USDA National Nutrient Database for Standard Referral, Release 28 Cereal 1/2 cup (40 g) fast oats fortified with iron 20 mg Meat 3 oz. (85 g) roasted lean beef tenderloin 3 mg Spinach 1/2 cup (90 g) boiled spinach 3 mg Beans 1/2 cup (88.
( 85 g) roasted dark turkey 1 mg Prenatal vitamins normally include iron. Sometimes, your healthcare supplier might recommend a separate iron supplement. The iron from animal items, such as meat, is most easily taken in. To improve the absorption of iron from plant sources and supplements, pair them with a food or drink high in vitamin C such as orange juice, tomato juice or strawberries.
Although calcium is an important nutrient during pregnancy, calcium can reduce iron absorption. Even if you consume a healthy diet plan, you can miss out on out on key nutrients. Taking a day-to-day prenatal vitamin preferably beginning at least three months prior to conception can help fill any spaces. Your health care provider may advise unique supplements if you follow a stringent vegetarian diet plan or have a chronic health condition.
The Pregnancy Nutrition: Eating for Two, WakeMed Health PDFs
