Nutrition in the Real World
You have to eat and work and have a life. Here's how to get the nutrients you and your baby need.
Nutritional information per serving (1/4 of recipe): 226 calories, 28 percent fat (7 grams), 64 percent carbohydrate, 8 percent protein, 234 milligrams calcium, 2.5 milligrams iron, 185 micrograms folate, 7.5 grams fiber.
Pizza With Sautéed Peppers, Onions, Spinach, Lemon and Pecorino Romano
This quick meal is made easy with the help of a high-quality pre-made crust.
1 tablespoon olive oil
1 small yellow onion, sliced
1 small red bell pepper, sliced
Zest of 1 lemon
Salt and freshly ground black pepper (or red pepper flakes) to taste
Handful of torn fresh spinach
1 large pre-made pizza crust
2 tablespoons Pecorino Romano cheese, grated
1/4 cup part-skim mozzarella, grated
Preheat oven to 450° F. Heat olive oil and sauté onion and bell pepper until both are softened and the onion has begun to brown. Add lemon zest and season with salt and pepper. Remove from heat, add torn spinach, toss until wilted and spread over pizza crust. Sprinkle with Pecorino Romano cheese, then mozzarella. Bake on a sheet pan on the top rack of the oven for 8 to 10 minutes.
Nutritional information per serving (1/4 of recipe): 432 calories, 31 percent fat (15 grams), 50 percent carbohydrate, 19 percent protein, 400 milligrams calcium, 1.5 milligrams iron, 210 micrograms folate, 4 grams fiber.— E.W.
To make your pregnancy eating even easier, here’s a complete list of the nutrients you need every day and where to get them.
Nutrient/Daily Requirement During Pregnancy
| Calcium, 1,000–1,500 milligrams
Folate, 600 micrograms
Iron, 30 milligrams
Protein, 60 grams
Riboflavin, 1.4 milligrams
Vitamin B6, 1.9 milligrams
Vitamin B12, 2.6 milligrams
Vitamin C, 70 milligrams
Zinc, 15 milligrams
| Promotes fetal bone development and strong bones in mom; supplements may prevent high blood pressure in at-risk moms
Helps prevent neural-tube defects and anemia
(best if 400 mcg taken before conception)
Helps prevent anemia and premature delivery; helps baby gain weight
Helps make cells, hormones and enzymes; regulates fluid balance
Helps prevent anemia; builds baby’s tissues; helps body produce energy
Assists in body’s production of proteins used to make new cells
Helps prevent anemia; promotes cell growth; helps body use carbohydrates and fat
Builds strong bones, teeth, tissues and blood cells; increases iron absorption
Necessary for cell growth and energy production
| Dairy, dark green leafy vegetables, legumes, fortified soy milk, tofu processed with calcium sulfate
Enriched grains, dark green leafy vegetables, orange juice, legumes
Meat, poultry, seafood, legumes, fortified grains, spinach
Meat, poultry, seafood, dairy, eggs, legumes, tofu, nuts
Dairy, enriched grains, broccoli, asparagus, spinach
Poultry, fish, pork, bananas, avocados, peanuts, walnuts
Meat, dairy, eggs, some fortified nondairy milks, fortified cereals
Citrus fruits, red bell peppers, tomatoes, strawberries, kiwi
Meat, oysters, poultry, legumes, wheat germ, whole grains — E.W.