Nutrition and nutrients during pregnancy

It takes many nutrients working together to make your baby strong and healthy. Here's a list of some of the nutrients you and your baby need and where to get them.

Protein

Helps build your baby's tissues, the placenta, and your red blood cells. The average daily requirement for pregnant women is 60 to 75 grams, which can be broken down into 3 to 4 servings. Here are some examples of single servings:

• 24 ounces of skim or low-fat milk
• 1-3/4 cups low-fat cottage cheese
• 1-3/4 cups low-fat plain yogurt
• 3 ounces Swiss, Cheddar, or low-fat cheese
• 5 large egg whites
• 3 ounces of white meat chicken or turkey without skin
• 5 or 6 ounces tofu
• 3 ounces lean beef, lamb, veal, pork, or dark meat chicken

Carbohydrates

Provide fuel for you and your baby to grow. Crackers and dry toast may also help ward off morning sickness. The average daily requirement for pregnant women is at least 325 grams, which is about 6 to 11 single servings of carbohydrates. Here are some examples of single servings:

• 1 slice whole-wheat, whole-rye, or other whole-grain bread
• 1/2 cup brown rice, white rice or wild rice
• 1/2 cup cooked whole-grain cereal
• 1 ounce whole-grain, ready-to-eat cereal
• 1/2 cup cooked beans or peas
• 1/2 cup cooked pasta
• 1 corn or whole wheat tortilla

Fats

Limit fats to about 30 percent of your total calories. Omega-3 fatty acids found in fish are needed for the development of your baby's brain and eyes. The average daily requirement for pregnant women is no more than 73 grams for a 2,200-calorie diet and 83 grams for a 2,500-calorie diet. To fill this requirement, you may have 4 full or 8 half servings from the list below:

Full Servings

• 8 ounces canned salmon
• 1 tablespoon vegetable oil
• 1 tablespoon regular margarine or butter
• 1 tablespoon mayonnaise
• 2 tablespoons regular salad dressing

Half Servings

• 1 ounce cheese
• 1-1/2 ounces of skim milk mozzarella
• 2 tablespoons Parmesan cheese
• 1-1/2 tablespoons light cream
• 1 tablespoon heavy, or whipping, cream
• 1 tablespoon cream cheese
• 1 cup whole milk
• 1 cup whole milk yogurt
• 2 eggs
• 1 tablespoon peanut butter
• 1/2 cup regular ice cream

Water

Vital for tissue growth and human life. Pregnant women should consume an average of 6 to 8 glasses (8-ounce) of water and/or juices each day.

Folic Acid

This B vitamin is one that you've probably heard a lot about. And rightfully so, because folic acid is essential for normal cell division and studies have proven that it protects against certain types of birth defects, like the neural tube defect spina bifida. The average daily requirement for pregnant women is 600 micrograms assuming you will continue to consume 400 micrograms from supplements or fortified food (4 milligrams [4,000 micrograms] for women with a family history of neural tube defects). It can be found in orange juice, deep-green leafy vegetables, liver, whole grains, and cereals. Unfortunately, most of the vitamin may be destroyed in cooking or storing these foods: that's why taking a prenatal multivitamin like CitraNatal is so important.

Calcium

Helps build and maintain bones and may help prevent preeclampsia (pregnancy-induced high blood pressure). The average daily requirement for pregnant women is 1,000 milligrams. Below are single servings of calcium with approximately 300 milligrams of calcium per serving:

• 8 ounces skim or low-fat milk
• 1-1/2 cups low-fat cottage cheese
• 6-8 ounces low-fat plain yogurt
• 1-1/2 ounces American or Cheddar cheese
• 6 ounces calcium-added orange juice
• 4 ounces canned salmon with bones

Vitamin D

Goes hand-in-hand with calcium to help build strong bones for both you and your baby. In fact, adequate vitamin D intake helps in the absorption of calcium. It's also important to know that Vitamin D is a fat-soluble vitamin, which means it's best absorbed with a small amount of fat. The average daily requirement for pregnant women is 200 IU, and can be found in fortified milk and cereals, salmon, sardines, and egg yolks.

Vitamin A

Can help maintain the immune system and aids in bone, tooth, cell and tissue growth. Vitamin A is another vitamin that's fat-soluble, which means it's best absorbed with a small amount of fat. The average daily requirement for pregnant women is 770 micrograms (approximately 2,600 IU) and can be found in carrots, sweet potatoes, spinach, collards, apricots, mangoes, cantaloupe, peaches, and fortified milk.

Vitamin E

This vitamin can help protect tissues from free-radical damage, which can weaken your immune system. The average daily requirement for pregnant women is 15 IU and can be found in wheat germ, safflower oil, nuts, and spinach.

Vitamins B₁, B₂, & B₃

These are essential vitamins that convert food into energy. They also help aid in digestion and are essential for the normal growth of your baby's body and brain. The average daily requirement for pregnant women is 1.4 milligrams B₁, 1.4 milligrams B₂, and 18 milligrams B₃. You'll find these vitamins in whole grains, wheat germ, peanuts, green peas, dark-green leafy vegetables, lean pork, cooked dried beans and peas, extra-lean meats, and nonfat milk products.

Vitamin B₆

Aids in the production of neurotransmitters and protein for new cells. Also, it helps to reduce nausea in pregnant women. The average daily requirement for pregnant women is 1.9 milligrams. You'll find vitamin B6 in chicken, fish, extra-lean meat, avocado, potatoes, bananas, whole grains, wheat germ, nuts, seeds, and cooked dried beans and peas.

Vitamin C (ascorbic acid)

Can help heal your body and from injury and protect from disease. The average daily requirement for pregnant women is 85 milligrams. Have at least two of the single servings listed below:

• 1/2 grapefruit
• 1 small orange
• 1/2 cup orange or grapefruit juice
• 1/2 medium mango
• 1/2 cup strawberries
• 1/4 cup cantaloupe
• 1 cup tomato juice
• 1 cup raw spinach
• 2/3 cup cooked broccoli

Iron

An essential mineral component of red blood cells, helps prevent anemia and helps your baby develop and gain weight, and might help prevent premature delivery. The average daily requirement for pregnant women is 27 milligrams. That's about twice as much as for non-pregnant women! Good sources of iron are extra-lean meat, fish, poultry, cooked dried beans and peas, dried apricots, dark-green leafy vegetables, raisins, and whole grains.

Magnesium

Needed for energy metabolism, blood sugar regulation, normal muscle contraction, nerve transmission, uterine relaxation during pregnancy, and contraction during labor. The average daily requirement for pregnant women is 350 milligrams. You can find magnesium in nonfat or low-fat milk, peanuts, bananas, wheat germ, whole grains, cooked dried beans and peas, and dark-green leafy vegetables.

Copper

Essential for energy metabolism and the formation of connective tissue and red blood cells. The average daily requirement for pregnant women is 1.0 milligrams (1,000 micrograms), which is best found in chicken, fish, extra-lean meat, organ meats, whole grains, nuts and seeds, soybeans, and dark-green leafy vegetables.

Zinc

Reduces the risk of spontaneous abortion and premature delivery, helps prevent birth defects and aids in normal growth. The average daily requirement for pregnant women is 11 milligrams, which is best found in extra-lean meat, turkey, cooked dried beans and peas, wheat germ, and whole grains.

Iodine

An essential mineral for proper thyroid function. It helps prevent a maternal defciency which can cause problems with fetal growth and brain development. The average daily requirement for pregnant women is 220 micrograms. Seafoods such as fish, shrimp, clams, etc. are rich dietary sources.

NOTE: Reading labels can help you make nutritious food choices and is a good tool in helping you reach your daily requirements. Also, take your CitraNatal™ vitamins as your doctor prescribed to help you get the balanced nutrition you and your baby need.