Mommies Nutrition Made Easy For Mother’s Day
By Laura Cipullo and the Laura Cipullo Whole Nutrition Services Team
Pregnancy is both an exciting and life-changing experience. Your body undergoes many changes and with pregnancy lasting approximately 38 to 40 weeks, EALM thought it would be helpful to give pregnant moms three easy to follow daily nutrition samples.
Just So Know:
An additional 25 grams or more of daily protein is needed while pregnant. The extra protein is essential in helping your baby grow while in utero.
Eating for Smart Minds
Among the nutrients needed during pregnancy, DHA and EPA – essential fatty acids are of utmost importance. DHA and EPA are associated with brain development and better vision in children. The body cannot make these nutrients so eat up! (Just be sure to not exceed an intake of 3 grams per day while pregnant1.
Building Strong Bones
Calcium is a vital nutrient to consume during pregnancy. It is currently recommended that pregnant mothers ingest 1,000 mg of calcium daily to maintain optimal stores for both her and baby1.
Vitamin D helps the body absorb calcium. It is recommended that pregnant mothers consume 600 IUs of Vitamin D per day. Vitamin D is found naturally in few foods such as, fatty fish and eggs but is often fortified in foods such as milk, yogurt and even orange juice.
Importance of Folic Acid3
Folic acid is an essential B vitamin in pregnancy. It helps prevent premature delivery and birth defects such as spina bifida. It is recommended pregnant moms get 600 mcg Folic acid per day.
What About Coffee?
Drinking 1-2 cups of coffee per day is safe during pregnancy. Phew!!
Here are 3 days of meals adequate in calories, calcium, protein, and necessary nutrients, broken into the three trimesters. (Please click on each plan for a larger viewing size)
1. Brown, Judith E., and Janet S. Isaacs. Nutrition through the Life Cycle. Belmont, CA: Wadsworth, CENGAGE Learning, 2011. Print.
2. “Vitamin D.” — Health Professional Fact Sheet. National Institutes of Health, 24 June 2011. Web. 10 May 2014.
3. “Folate.” — QuickFacts. National Institutes of Health, 23 Apr. 2013. Web. 10 May 2014.