At-a-glance Eating | Fit Pregnancy

At-a-glance Eating

Everything you need to know about eating while pregnant with the help of our prenatal food pyramid

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Vitamin B12  This vitamin aids in the normal formation of proteins.
Best sources: extra-lean meat, chicken, fish, eggs, milk, tempeh and miso.
Daily requirement: 2.3 milligrams.

Vitamin C  This water-soluble antioxidant protects the tissues from free-radical damage.
Best sources: citrus fruit, Brussels sprouts, strawberries, green and red peppers, and dark green leafy vegetables.
Daily requirement: 70 milligrams.

Calcium  This mineral helps build and maintain bones. Studies show that it also may help prevent preeclampsia, or pregnancy-induced high blood pressure.
Best sources: nonfat and low-fat milk products, sardines, tofu, dark green leafy vegetables, canned salmon with bones, and cooked dried beans and peas.
Daily requirement: 1,000 milligrams.

Chromium  Both you and your baby need chromium to regulate blood sugar. It also builds proteins in baby’s developing tissues.
Best sources: whole grains, wheat germ and orange juice.
Daily requirement: 50–200 micrograms.

Copper  This trace mineral is essential for energy metabolism and the formation of connective tissue and red blood cells.
Best sources: chicken, fish, extra-lean meat, organ meats, whole grains, nuts and seeds, soybeans and dark green leafy vegetables.
Daily requirement: 1.5–3 milligrams.

Iron  Besides preventing anemia, iron helps your baby develop and gain weight and might help prevent premature delivery.
Best sources: extra-lean meat, fish, poultry, cooked dried beans and peas, dried apricots, dark green leafy vegetables, raisins and whole grains.
Daily requirement: 30 milligrams.

Magnesium  You need this mineral for energy metabolism, blood sugar regulation, normal muscle contraction and nerve transmission, and uterine relaxation during pregnancy and contraction during labor.
Best sources: nonfat or low-fat milk, peanuts, bananas, wheat germ, whole grains, cooked dried beans and peas, and dark green leafy vegetables.
Daily requirement: 320 milligrams.

Selenium  This antioxidant mineral is essential to growth and protects tissues from free-radical damage.
Best sources: whole grains, seafood, lean meat, and nonfat or low-fat milk products.
Daily requirement: 65 micrograms.

Zinc  This trace mineral reduces the risk of spontaneous abortion and premature delivery, helps prevent birth defects and aids in normal growth.
Best sources: extra-lean meat, turkey, cooked dried beans and peas, wheat germ and whole grains.
Daily requirement: 15 milligrams.

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