ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Diet Chart for Pregnancy

Updated on October 26, 2012

Diet Chart for Pregnancy

This easy to follow diet chart illustrates some of the "whats" and "whys" of a healthy pregnancy diet. Expectant moms should make sure they are getting at least three of the diet chart "whats" every single day. The "where to get it" column is a good quick reference to what foods contain high amounts of the "whats," but there are other foods out there that can also contribute to a healthy diet, and so it is always recommended to read labels and make sure mom knows what she is feeding her developing bundle of joy.

What You Need
Why You Need It
Where to Get It
Folate (B vitamins)
reduce risk of congenial malformations (spine and brain, also called neural tube defects) including spina bifida, anencephaly (underdevelopment of the brain) and encephalocele (protrusion of the brain through the skull)
asparagus, broccoli, spinach, kale, orange juice, dried beans, lentils, almonds and other nuts, liver, egg yolks, beets, brussel sprouts, cabbage, bananas, peaches
Iron
helps produce hemoglobin to oxygenate blood, helps maintain a healthy immune system, reduces risk of premature birth, low birth weight and infant mortality
red meat, turkey, chicken, fish, green leafy veggies such as spinach or kale, fortified cereal or oatmeal, raw firm tofu, lentils, kidney beans, lima beans, garbanzo beans, cooked soybeans, raisins
Calcium
Calcium help the baby grow strong teeth and bones, healthy heart, nerves and muscle, and to develop regular heart blood clotting abilities
whole fat, Vitamin D fortified milk, cheese, yogurt, cheddar cheese, boiled turnip greens, cottage cheese, almonds, ricotta cheese, sardines, calcium-fortified orange juice, mozzarella cheese, spinach, collard greens
Beta Carotene
promote growth, motor development, boost immunity, antioxidant
carrots, sweet potatoes, tomatoes, kale, turnip greens, mustard greens, spinach, butternut squash, lettuce, collards
Omega 3 fatty acid
nervous system and retina development, healthy birth weight, gestational timing; helps prevent preterm labor, preeclampsia
fatty fish (not more than twice per week), flaxseed oil, supplements (fish oil, algae based docosahexaenoic acid)
Fiber
alleviates constipation; prenatal and early gestational intake helps prevent gestational diabetes
navy beans, bran cereal, black beans, sweet potatoes (with skin), whole wheat English muffins, other fresh fruits, vegetables, oatmeal, brown rice, barley, whole-wheat spaghetti, collard greens
Protein
promotes fetal growth, including organ development, and helps mom increase cell production
Dairy: cottage cheese, low-fat Greek yogurt, cheeses, milk and eggs Legumes: tofu, lentils, variety of beans, panut butter, peanuts, soy milk Meats: lean meat, chicken, turkey, salmon, etc.
No matter where good nutrients come from, it's important to remember that you want your baby (therefore your body!) to have all of the best foods. That means that the majority of the food consumed should come as nature intended-whole fruits and vege

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)