Pregnancy Nutrition Guide

Part. 2

In our previous article, we were talking about the importance of observing the recommended daily allowance (RDA) of nutrients in your diet all the time, but particularly when you are pregnant.

Although this information is commonly found on printed guidelines, foods' labels and even in hanging charts at grocery stores and supermarkets, let's use the internet to help you find out quickly some RDA, which you need for a healthy pregnancy.

Folic acid is used for protein and blood production and effective enzyme function. This is why it is of particular importance to increase the daily intake even months before you get pregnant. Folic acid is more commonly found in nuts, beans, peas, dark green leafy vegetables, dark yellow fruits and vegetables.

Calcium is always required for strong bones and teeth as well as muscle contraction and correct nerve function. Not only does your developing baby need calcium but all women to prevent early osteoporosis.

The main sources of calcium are dairy products including milk, cheese and yogurt, but also can be found in spinach, sardines and salmon with bones. Vitamin D aids absorption of calcium and its found in all dairy products, fortified milk, breads and cereals.

Protein is needed for blood production and cell creation; this nutrient can be found in fish, poultry, lean meat, beans, egg whites, peanut butter and tofu.

All these foods usually come along with Vitamin C, Vitamin A, B-Complex Vitamin, iron, carbohydrates, but also fat that you should control by not taking more than 30% of your total calorie requirement.

Click here to read Part 1