When you are pregnant, it is crucial that you take care of yourself, which means getting enough exercise, rest and eating well

Eating a well-balanced diet can mean all the difference in

both your health and that of your baby!!

We are here to help you get all the support you need so that you can access the proper nutrition needed for a successful pregnancy.

NUTRITION BASICS

According to the American College of Ob-Gyns and Gynecologists (ACOG), it is ESSENTIAL to consume proper nutrition during pregnancy.

Nutrition During Pregnancy | ACOG

Essential nutrients when you are pregnant:

  • Folic Acid - at least 600 mg daily

    Before pregnancy, 400 mg daily is recommended.

    While breastfeeding, 500 mg daily is recommended.

    Natural Sources of folate: Leafy greens, citrus fruits, beans and whole grains

    Supplemental forms found in prenatal vitamins and fortified foods like cereals and bread.

  • Why is Folic Acid Important?

  • Folic acid is essential for healthy development, especially in the prevention of birth defects like cleft lip and palate as well as neural tube defects like spina bifida.

  • Calcium - at least 1000 mg daily

  • Natural sources of calcium: dairy products like milk, yogurt, cheese, leafy greens like kale,

    broccoli & Bok choy, almonds, tofu

    Why is Calcium important?

  • Calcium is essential for the development of healthy bones in the baby.

  • Magnesium - at least 350-360 mg daily

  • Natural sources of magnesium: Leafy greens like spinach, Swiss chard; nuts and seeds

    like almonds, cashews, pumpkin seeds; Whole grains like brown rice, quinoa; legumes like

    black beans and edamame

    Why is Magnesium important?

  • Magnesium promotes bone growth, nerve function, and immune health

  • Vitamin A - at least 770 mcg daily

  • Natural sources of Vitamin A: Carrots, sweet potatoes, kale, pumpkin, mangoes

    Why is Vitamin A important?

  • Vitamin A supports vision, immunity, and fetal development

  • Vitamin C - at least 85 mg daily

  • Natural sources of Vitamin C: Oranges, grapefruits, strawberries, blueberries,

    bell peppers, broccoli, Brussels sprouts, tomatoes, kiwi, papaya, cantaloupe

    Why is Vitamin C important?

  • Vitamin C is essential for collagen production, iron absorption, immune function,

    & tissue repair and wound healing.

IRON - at least 27 mg daily

  • Natural sources of Iron: Lean red meat, poultry, fish, dried beans and peas,

    iron-fortified cereals, prune juice

    Why is Iron important?

  • Iron is essential for helping red blood cells deliver oxygen to your fetus

In general, it is important to consume a diet rich in lean protein, dairy, fruits, vegetables and whole grains.


ROLE OF SUPPLEMENTS

  • Supplements like prenatal vitamins can help you get the vitamins and nutrients you need during pregnancy.

  • Speak to your health care provider for more information & guidance.