– The Main Principles Of PRENATAL NUTRITION
You and your baby need calcium for strong bones and teeth. Calcium likewise assists your circulatory, muscular and worried systems run normally. 1,000 milligrams a day; pregnant teenagers require 1,300 milligrams a day Dairy items are the finest taken in sources of calcium. Nondairy sources include broccoli and kale. Numerous fruit juices and breakfast cereals are strengthened with calcium, too.
( 170 g) low-fat fruit yogurt with low-calorie sweetener 258 mg Cheese 1 oz. (28 g) part-skim mozzarella cheese 222 mg Salmon 3 oz. (85 g) canned pink salmon with bones 181 mg Spinach 1/2 cup (95 g) boiled spinach 123 mg Vitamin D also assists build your baby’s bones and teeth.
Other choices include strengthened milk and orange juice. Food Serving size Vitamin D content Source: USDA National Nutrient Database for Requirement Reference, Release 28 Fish 3 oz. (85 g) prepared sockeye salmon 570 IU Milk 1 cup (237 mL) skim milk with included vitamin D 115 IU Juice 8 oz.
71 grams a day Lean meat, poultry, fish and eggs are terrific sources of protein. Other choices include beans and peas, nuts, seeds and soy products. Food Portion size Protein content Source: USDA National Nutrient Database for Requirement Recommendation, Release 28 Home cheese 1 cup (226 g) low-fat, 1% milk home 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 big hard-boiled egg (50 g) 6 g Your body utilizes iron to make hemoglobin, a protein in the red blood cells that brings oxygen to your tissues.
Your body requires this iron to make more blood to provide oxygen to your infant. If you do not have adequate iron stores or get enough iron throughout pregnancy, you could develop iron deficiency anemia. You may become tired. Severe iron shortage anemia throughout pregnancy also increases your risk of premature birth, having a low birth weight baby and postpartum anxiety.
The Main Principles Of PRENATAL NUTRITION
