Pregnancy Guidelines

GENERAL NUTRITION GUIDELINES:

• Calories: plenty of healthy foods to ensure adequate calories (2,300 daily)
• Protein: four servings (either vegetable or animal sources – 74 grams total)
• Calcium: four servings daily (dairy and nondairy sources)
• Vitamin C: two servings of fruits and vegetables
• Green leafy vegetables and yellow fruits and vegetables: three servings
• Whole grains and other complex carbs: four to six servings
• Iron rich foods: one or more servings daily
• High fat foods: two servings
• Fluids: at least six to eight glasses

LACTATION SUPPLY:

• Optimal milk production requires a total daily caloric intake of at least 1,800 calories.

NUTRITIONAL SUPPLEMENTS:

• FOLIC ACID
  • Pregnant: 600 mcg per day
  • Nursing: 500 mcg per day 
  • Food sources: green leafy vegetables, nuts, whole grains, liver, parsley
• VITAMIN B3
  • Pregnant or Nursing: 35 mg per day
  • Especially in the 1st trimester – has been positively correlated in studies w/ higher birth weight, longer length, and greater newborn head circumference, all signs of healthier infants
  • Food sources: wheat germ, garlic
• VITAMIN B2
  • Pregnant: 1.4 mg
  • Nursing: 1.6 mg
  • Food sources: brown rice
• VITAMIN B1
  • Pregnant or Nursing: 1.4 mg
  • Food sources: bell peppers, green peas, sunflower seeds
• VITAMIN B6
  • Pregnant or Nursing: 1.9 mg
• VITAMIN B12 – METHYLATED
  • 2.6 mcg daily
  • Food sources: cauliflower, broccoli
• VITAMIN A
  • AVOID OVERSUPPLEMENTATION
  • Pregnant: 2,500 IU per day
  • Nursing: 4,300 IU per day
  • Food sources: yellow and orange fruits/vegetables
• VITAMIN C
  • Pregnant or Nursing: 120 mg
  • Food sources: citrus fruits, green chilies, tomatoes, cabbage, cucumbers, prunes
• VITAMIN D
  • Pregnant or Nursing: 200 IU – 2,000 IU
  • Environmental source: sunshine
• VITAMIN E
  • Pregnant: 15 mg
  • Nursing: 20 mg
  • Food sources: brown rice, parsley
• VITAMIN K
  • Pregnant or Nursing: 65 mg
  • Food sources: parsley, brown rice
• CALCIUM
  • Pregnant or Nursing: 1,000 mg
  • Food sources: parsley, dairy, dark green leafy vegetables, asparagus, pumpkin seeds
• IRON
  • Pregnant or Nursing: 25 – 45 mg
  • Food sources: almonds, beets, egg yolk, honey, organ meats (liver, kidney, heart)
• MAGNESIUM
  • Pregnant: 400 mg
  • Nursing: 350 mg
  • Food sources: honey, almonds, barley, dried fruits
• POTASSIUM
  • Pregnant or Nursing: 99 mg
  • Food sources: bananas, potatoes, olives, bran, green leafy vegetables
• ZINC
  • Pregnant or Nursing: 15 mg
  • Food sources: beets, broccoli, fish, lentils
• OMEGA-3
  • Particularly important for development of fetal central nervous system (brain, eyes, immune system)
  • Food sources: flaxseed, hemp seeds, sunflower seeds, almonds, fish
• METHIONINE (SAM)
  • Supplementation w/ methionine helps reduce neural tube defects and positively affects birth weight and size
  • No recommended dose
• PHOSPHATIDYLCHOLINE
  • Critical for optimal brain development
  • No recommended dose

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AVOID DURING PREGNANCY:

• Alcohol
• Cigarettes
• Caffeinated beverages (limit caffeine to 300 mg per day; 1 cup regular coffee ~120 mg)
• Pesticides
• Over the counter prescription drugs
• Recreational drugs

EXERCISE:

• Emphasize low impact activities (stationary biking, swimming, walking, low impact aerobics)
• Regular frequency is preferable to sporadic physical activity
• Avoid exercises where you lie on your back – especially in the third trimester (this may reduce blood supply to the fetus)
• Avoid exercises w/ repetitive bouncing and jerking movements – especially in the third trimester
• Avoid heavy weight lifting – especially in the third trimester
• Drink enough water during and after exercise to prevent dehydration