Nutrition During Pregnancy

Nutrition During Pregnancy


General requirements for daily dietary intake while pregnant:

  • A total of about 2,400 calories
  • 4 servings equaling about 75-100 grams of protein
  • 2 servings of Vitamin C rich foods
  • 4 servings of Calcium rich foods
  • 3 servings of green leafy vegetables and yellow fruits and vegetables
  • 1-2 servings of other vegetables and fruits
  • 4-6 servings of whole grains and other complex carbohydrates
  • some iron rich foods daily
  • 2 servings of high fat foods
  • salt to taste
  • 6-8 glasses of water per day, in addition to juices or teas
  • supplements should include an herbal pregnancy tea with red raspberry leaf, a wholesome prenatal vitamin, calcium/magnesium, and any other herbs you find useful during pregnancy


Keys to Optimal Nutrition:

  • Get as many of your vitamins and minerals from food sources.
  • Do not overcook vegetables, steaming until they soften but do not lose their vibrant color is ideal.
  • Try new foods and eat a wide variety of foods.
  • Let your intuition guide you, if you were a vegetarian but your body says it needs meat, go for it!
  • Pay attention to how you feel (physically and emotionally) before and after you eat certain foods.
  • Never allow yourself to be “starving”. Carry snacks with you wherever you go!
  • Eat organic or all-natural products when possible. Choose whole foods, not processed.
  • Avoid the “whites”: white sugar, white flour, white rice, and anything prepared with them.


Nutrition During Pregnancy

What You Need and How to Get It:


  • Protein: dairy products, meat, fish or chicken, soybean products, nut butters
  • Carbohydrates: whole grains like brown rice, whole wheat and oats; starchy vegetables like potatoes, squash, and beets
  • Fats: nuts, butter, dairy, vegetable oils, flax seeds
  • Vitamin A: yellow and orange fruits, carrots, egg yolks, yellow dock, red raspberry leaf
  • Vitamin B-Complex…
  • B1: whole grains, peas, bananas, avocados, and dandelion
  • B2: cottage cheese, leafy greens, organ meats
  • B6: blackstrap molasses, salmon, wheat bran and germ
  • B12: dairy products and meat, tempeh, miso, and nutritional yeast
  • Folic Acid: eggs, lentils, nuts, raw green, leafy vegetables
  • Vitamin C: strawberries, citrus, alfalfa sprouts, cantaloupe
  • Vitamin D: fatty fish, grazed cows milk, egg yolks
  • Vitamin E: eggs, wheat germ, legumes, oils
  • Calcium: almonds, dairy products, salmon, blackstrap molasses
  • Iron: raisins, figs, cherries, red meat, dried beans, prunes
  • Iodine: sea salt, fish, sea vegetables, watercress
  • Phosphorus: alfalfa, dandelion, red raspberry
  • Zinc: herring, nuts, beef, turkey, chicken, seeds
  • Sodium: sea salt
  • Essential Fatty Acids: tuna, cod, avocados, walnuts, evening primrose oil


Special Considerations for Vegetarians and Vegans:

  • Main concern is getting enough protein or calcium if dairy is not eaten. Dark green vegetables must be plentiful if there is no dairy in the diet. Hard cheeses, goat’s milk cheese and yogurt and dairy yogurt are recommended.
  • Food combining is essential for the pregnant vegetarian to receive the complete proteins and B complex required. Combine grains with beans, such as black beans and rice or barley and lentil soup. Combining grains with dairy products such as a quinoa chowder with feta cheese and vegetables. Nuts or seeds may be combined with beans or legumes such as a fresh pesto with     walnuts, pine nuts, basil, and white beans.
  • Complete proteins may be reached by eating…macaroni and cheese, granola, tofu spread on toast, or whole wheat bread with peanut butter. Dairy foods are complete proteins.
  • Be a great vegetarian. Eat a wide array of foods to get the nutrients you need. Don’t fill up on empty calories such as fruit juices and try to avoid processed foods completely.


Nutrition During Pregnancy
















Protein Counter


1 cup Milk 8 gm                                  1 oz. Cheese 7 gm                   ½ cup Cottage Cheese 12 gm

1 cup Ice Cream 6 gm                                    1 Egg 6 gm                              1 tbsp. Butter 0.1 gm

8 oz. Plain Yogurt 12 gm                     3 oz. Beef 20 gm                     3 oz. Chicken 25 gm

3 oz. Turkey 27 gm                             3 oz. Pork 21 gm                     3 oz. Salmon 17 gm

3.5 oz. Halibut 26 gm                          3 oz. Haddock 16 gm              medium Potato 2 gm

1 cup Brown Rice 6 gm                       1 cup Corn 5 gm                     1 cup Pasta 6 gm

medium Sweet Potato 2 gm               1 slice Bread 2 gm                  4 Crackers 1 gm

16 Potato Chips 0.8 gm                       1 Tortilla 1.2 gm                     1 cup CousCous 22 gm

¼ cup Granola 4 gm                            1 Tbsp. Wheat Germ 2 gm     1 tbsp. Peanut Butter 4 gm

2/3 cup Shredded Wheat 3 gm           ¼ cup Peanuts 9 gm                ¼ cup Walnuts 6 gm

1 cup Vegetable Broth 3 gm               1 cup Beef Broth 5 gm            Chili w/ Beans 18 gm

1 cup Chicken Noodle Soup 3.4 gm                          1 slice Pizza w/ cheese, meat & veggies 13 gm

1 patty Tofu/Meat Substitute 14 gm           Most Fruit Juices and Fruits per serving less than 2 gm

Most Vegetables and Vegetable Juices less than 1 gm         ½ cup Pinto/Kidney/Navy Beans 7 gm