Recommendations for Pregnancy

Here some general recommendation for pregnancy. We do recommend to contact us and get a custom meal by one of our registered dietitian to make sure all your needs, goals and lifestyle is taken into consideration but here’s come general tips!

Iron

Supplements can cause constipation (Rarely from food) may want to add more fiber and water to diet

Ex:  Red meat, Duck, Soya products, Green vegetables paired with vit c vegetable such as red peppers, tomatoes or fruits such as citrus and berry fruits

Folate

Green leafy vegetables such as spinach, collard greens

Calcium:  Milk and milk products or alternative, enriched orange juice, almonds, sesame seeds, green leafy vegetables, canned salmon with bones, broccoli

Vitamin C

(for Collagen) fruits such as orange, mangoes, papaya, cantaloupe, strawberries, veggies including red peppers, broccoli, collard greens, vegetables juices

Vitamin D

From sun or milk (may want to add a supplement ask physician first, sardines, fortified orange juice, egg yolk.

DHA:  Omega-3, from trout, wild salmon, sardines, anchovies

Fiber

Pregnancy can make constipation worse with or without iron supplement.  It’s best to add to drink water regularly .Or add 1 tbsp. of psyllium husk or flax seeds, or more vegetables and fruits, beans and legumes and whole grain to your diet.

Calories intake per trimester:

1st Same calorie as normal

2nd add 300 to 350 Calories more ex: 2 glasses of milk and ½ cup of oatmeal

3rd 500 Calories extra

Keep in mind if client started pregnancy underweight you may want to add more calories

If overweight you may not want to add all those extra calories but focus on nutrient dense baby maker.

 

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