Be sure that your diet contains enough sources of the nutrients needed for healthy skin (especially vitamins C and E) – it’s going to be doing a lot of stretching over the next nine months! Last week we discussed the body’s need for calcium. Now, let’s focus on all the nutrients you and your baby need during this time.
Getting essential nutrients is very important for the health of you and your baby. According to the American College of Obstetrics & Gynecology (ACOG) http://www.acog.org/, pregnant women should increase their usual servings of a variety of foods from five basic food groups to include the following:
- Three to four servings of fruits and vegetables
- Nine servings of whole-grain or enriched bread, cereal, rice, or pasta for energy
- Three servings of milk, yogurt, and cheese for calcium
- Three servings of meat, poultry, fish, eggs, nuts, dried beans, and peas for protein
A balanced diet is the best way to receive nutrients, but vitamin supplements can also be beneficial so make sure you take your prenatal vitamin.
The table below is a great guide to ensure you know where to get the nutrition you and your baby need!
| Essential Vitamin/Mineral: | Why You Need It: | Where You Find It: |
| Vitamin A & Beta Carotene (700 mcg) | Helps bones and teeth grow | Liver, milk, eggs, carrots, spinach, green and yellow vegetables, broccoli, potatoes, pumpkin, yellow fruits, cantaloupe |
| Vitamin D (5 mcg) | Helps body use calcium and phosphorus; promotes strong teeth and bones | Milk, fatty fish, sunshine |
| Vitamin E (15 mg) | Helps body form and use red blood cells and muscles | Vegetable oil, wheat germ, nuts, spinach, fortified cereals |
| Vitamin C (80 – 85 mg) | An antioxidant that protects tissues from damage and helps body absorb iron; builds healthy immune system | Citrus fruits, bell peppers, green beans, strawberries, papaya, potatoes, broccoli, tomatoes |
| Thiamin/B1 (1.4 mg) | Raises energy level and regulates nervous system | Whole grain, fortified cereals, wheat germ, organ meats, eggs, rice, pasta, berries, nuts, legumes, pork |
| Riboflavin/B2 (1.4 mg) | Maintains energy, good eyesight, healthy skin | Meats, poultry, fish, dairy products, fortified cereals, eggs |
| Niacin/B3 (18 mg) | Promotes healthy skin, nerves and digestion | High-protein foods, fortified cereals and breads, meats, fish, milk, eggs, peanuts |
| Pyridoxine/B6 (1.9 mg) | Helps form red blood cells; helps with morning sickness | Chicken, fish, liver, pork, eggs, soybeans, carrots, cabbage, cantaloupe, peas, spinach, wheat germ, sunflower seeds, bananas, beans, broccoli, brown rice, oats, bran, peanuts, walnuts |
| Folic Acid/Folate (600 mcg) | Helps support the placenta, and prevents spina bifida and other neural tube defects | Oranges, orange juice, strawberries, green leafy vegetables, spinach, beets, broccoli, cauliflower, fortified cereals, peas, pasta, beans, nuts |
| Calcium (1,000 – 1,300 mg) | Creates strong bones and teeth, helps prevent blood clots, helps muscles and nerves function | Yogurt, milk, cheddar cheese, calcium-fortified foods like soy milk, juices, breads, cereals, dark green leafy vegetables, canned fish with bones |
| Iron (27 mg) | Helps in the production of hemoglobin; prevents anemia, low birth weight, and premature delivery | Beef, pork, dried beans, spinach, dried fruits, wheat germ, oatmeal or grains fortified with iron |
| Protein (60 mg) | Helps in the production of amino acids; repairs cells | Most animal foods, meat, poultry, eggs, dairy products, veggie burgers, beans, legumes, nuts |
| Zinc (11-12 mg) | Helps produce insulin and enzymes | Red meats, poultry, beans, nuts, whole grains, fortified cereals, oysters, dairy products |
Last Updated: 11/2007
Table information taken from the following sources:
Planning Your Pregnancy and Birth Third Ed. The American College of Obstetricians and Gynecologists, Ch. 6.
Check out www.americanpregnancy.org. It provides great research for helping women have a healthy pregnancy.
You post awsome posts. Bookmarked !
So glad you are enjoying these!!!
i just love aloe vera. it makes my skin so much soft. it is a beautifull plant. cheers