Birth With Hope

Hope for Women, Babies, and Birth

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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
  • Take 'New Chapter Organic Perfect Prenatal' vitamin found at http://www.vitacost.com/new-chapter-organic-perfect-prenatal-180-tablets

 

 

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