5 Nutrients Most Essential During Pregnancy

This month’s blog post is from Jessica Hazen, MS, RDN, LD, IBCLC, the newest addition to NW Pediatric and Family Nutrition.   Jessica specializes in maternal nutrition and breastfeeding support.

During pregnancy, your nutrition plays an important role not only for your own health but the development of your baby. A balanced nutritional intake is the best way to receive the necessary nutrients during pregnancy, but vitamin supplementation can also be beneficial. Prenatal vitamins may contain many of the important nutrients needed during pregnancy. Remember, supplements do not replace a healthy diet, but rather ensure that a woman is receiving enough daily nutrients. There are many nutrients that are vital during pregnancy. Here are five key nutrients, their role in baby’s development during pregnancy, the recommended daily intake and good food sources.

Folate

• Many foods are fortified or enriched with folic acid: bread, breakfast cereal, cornmeal, flour, pasta, white rice

• Natural food sources: Leafy greens, spinach, broccoli, asparagus, brussel sprouts, beets, carrots, lentils & beans, citrus fruits: oranges, grapefruit, strawberries, raspberries, seeds & nuts

Iron

• Food: lean meat, poultry, seafood, leafy green vegetables: spinach, legumes, pumpkin seeds, quinoa, broccoli, tofu, beans, nuts, raisins and dried fruit.

• Iron-fortified foods like bread, cereal, pasta

Calcium

• Food Sources: milk, cheese, yogurt, broccoli, kale, spinach, soybeans, fish: sardines, salmon, calcium-fortified foods like orange juice, oatmeal, breakfast cereals

Zinc

• Food Sources: Fortified cereals and red meat, oysters, shellfish, poultry, beans, nuts: peanuts, almonds, cashews, whole grains, and dairy products: milk, yogurt, cheese

DHA

• Food sources: fish: herring salmon, trout, anchovies, halibut, eggs, algae, DHA fortified foods like orange juice, milk

To schedule with Jessica and take advantage of a Free 30-minute prenatal nutrition/lactation consult offered for June and July, click HERE.