Nutrition in the Real World | Fit Pregnancy

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

Serves 4
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.

Nurturing Nutrients

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
 Function   
 Best Sources
 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.






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