PREGNANCY NUTRITION PLAN
Why do midwives focus on nutrition? A primary objective during pregnancy is to assist the mother in growing a very healthy placenta and baby. By counseling the mother about nutrition and a healthy lifestyle, the midwife knows that complications in late pregnancy can usually be avoided. With excellent nutritional intake, complications during labor can be reduced significantly.
Throughout pregnancy
80 g protein per day (this depends on each woman's individual needs)
2,300 calories per day (this depends on each woman's individual needs)
high iron foods
focus on vegetable/beans/nuts/salmon as primary protein foods
add hemp protein powder or hemp seeds to your diet
Do not consume calcium food with iron foods as they bind and interfere with absorption
no caffeine
Vit D milk (organic) or Vit D supplement
20 minutes sunshine everyday
no junk food
focus on whole grains and not 'white' bread
fresh fruits
Raw vegetables
PROTEIN FOODS:
*Lentils 1 cup (cooked) 30 g protein
Beef roast 3 oz 28 g
Turkey breast 3 oz 27g
Chicken breast 3 oz 26g
*Salmon
Beef, ground 3 oz 22g
Cottage cheese 1/2 cup 15g
Eggs 2 large 12g
Yogurt 1 cup 8 g
Milk 8oz 8g
Cheddar cheese 1oz 7g
*Quinoa 1/4 cup dry 6g
*spinach
*hemp protein powder
*beans
IRON FOODS:
Clams 3 oz 24 mg iron
Tofu 4 oz 7 mg iron
Almonds 2/3 cup 5 mg iron
Chickpeas 1 cup 5 mg iron
Roast beef 3 oz 4 mg iron
White beans 8 oz 4 mg iron
Dried Prunes 6 oz 4 mg iron
Spinach 1 cup 3 mg iron
Raisins 1/2 cup 3 mg iron
ANEMIA PREVENTION/CURE
high iron foods
B complex vitamins
Floridex (liquid iron) or chelated iron tablets