Important Foods for Pregnancy

This information provided by permission from Nutrition Health Net.
Eggs – Choline, protein, omega 3 (DHA) - baby’s brain and nerve development – look for eggs high in omega 3.

Salmon – High in omega 3 and low in mercury – an excellent source of protein.

Beans – Have the most fiber and protein of any vegetables – rich in iron, folate, calcium, iron.

Sweet Potatoes – Excellent source of plant based Vitamin A, folate, Vitamin C, fiber.

Whole Grains – Includes popcorn – but don’t use microwave varieties (too many chemicals, ie. trans fats, preservatives) – use some olive oil or coconut oil and whole popcorn kernels and pop your own on top of the stove. Cooking popcorn only takes a few minutes more, and so much better for you and baby.

Walnuts – Great source of omega 3 if you don’t like fish or eggs.

Dark, green leafy vegetables – Vitamins A, C, K, folate.

Lean Meats

Colorful Fruits & Vegetables

            12 Super Foods

Avocado – Folate, potassium, Vitamns C, B6
Broccoli – Vitamins A, C, calcium, folate
Carrots – Vitamins A, C, B6
Omega 3 Eggs –High quality protein, choline
Edamame – Protein, calcium, folate, Vitamins A, B
Lentils – Folate, protein, Vitamin B6, iron – GI friendly
Mango – Vitamins A, C, potassium
Nuts – Minerals, Vitamin E, DHA
Oatmeal – Fiber Vitamin B, iron, minerals
Red Pepper – Vitamins A, C, B6
Spinach – Folate, iron, Vitamin A, calcium
Yogurt – Calcium, protein, folate

What These Nutrients Do For Your Growing Baby

Protein – Building block for all cells, especially second and third trimesters.

Choline - Important for nerve and brain development, and development of most cell membranes.

Folate – Needed to make DNA & RNA, red blood cells, helps prevent neural tube defects (spina bifida).

Iron – Builds red blood cells, carries oxygen to cells.

Vitamin A – (From food sources = beta carotene) – involved in the formation of skin, hair, mucous membranes, bone growth. Vitamin A supplementation in pregnancy can be harmful to your developing baby. Food sources of Vitamin A are the safest to consume.

Vitamin B – B1 (thiamine) – involved in the formation and function of the nervous system, digestive system, muscles, and heart. B2 (riboflavin) – important for the formation of skin, hair, nails, sight and the digestive system. B6 (pyridoxine) – involved with skin, nerve and digestive development. B12 (cobalamin) – part of red blood cell and nerve development.

Vitamin C – Helps build strong bones, cartilage, muscles, blood vessels, teeth, cardiovascular and nervous systems.

DHA – An Omega 3 fatty acid important for fetal brain development.

Calcium – Needed for fetal bone & teeth formation, muscle, nerve & cardiac function, and blood clotting.

Potassium – Necessary for fluid & electrolyte balance, nerve & muscle function, and obtaining energy from protein, fat and carbohydrates.

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