Eating For Two: Increased Nutritional Needs During Pregnancy
Pregnant women require increased nutritional needs for fetal, maternal and placental tissue growth and development. Unfortunately, many pregnant woment see this as a time to over-indulge in a variety of “junk foods” and often they give into pregnancy cravings. For the health of the mother and child it is essential to maintain a colorful, nutrient-rich diet. The most important of these additional needs are: calories, protein, calcium, iron, zinc, folic acid and magnesium. The quality of the calories from foods consumed during pregnancy will be a necessary consideration as many nutrients may be supplied through a wholesome diet.
RECOMMENDED DIETARY ALLOWANCES
Non-pregnant Pregnant Difference
Calories 1,500-2,200 kcal 1,800-2,600 kcal 300-400 kcal
Protein 46g 60g 14g
Calcium 1200 mg 1200 mg no difference
Iron 15 mg 30 mg 15 mg
Zinc 12 mg 15 mg 3 mg
Folic Acid 180 mcg 400 mcg 220 mcg
Magnesium 280 mg 320 mg 40 mg
PROTEIN (examples of 14g =) CALORIES (300-400 kcal approx =)
2 oz. chicken, turkey, beef, pork, lamb Whole wheat bagel with 1 oz. cream cheese
2 eggs Small rice and bean burrito w/ salsa
1/2 oz. firm tofu Tuna sandwich (1/2 C tuna + 2 tsp. mayo)
2 oz. wheat gluten (seitan) Veggie burger (wheat bun & 1 tbsp. avocado)
2 oz. cheese 2 egg omelet with sautéed veggies
1/2 C tuna, canned 1/2 C rice, I C veggies + 2 T tahini dressing
1/4 C nuts/seeds and nut/seed butter 1/2 C oatmeal, 2 T raisins + 1 T nuts/seeds
2/3 C cottage cheese 4.5 oz fish with small baked potato
1 C beans, cooked Stuffed chicken breast w/ 1/2 C veggies
Apple + 2 T peanut butter
CALCIUM
1 C kale, chard, or mustard greens, cooked 120-180 mg
1 C navy or Great Northern beans, cooked 121-128 mg
1 C black-eyed peas, cooked 212 mg
2 T sesame seeds 176 mg
1 T blackstrap molasses 172 mg
2 T almonds 75 mg
2 T almond butter 86 mg
1 C carrot juice 164 mg
1 C broccoli, cooked 72 mg
1 C milk 302 mg
2 T parmesan cheese 138 mg
1 C yogurt 320-400 mg
1/2 C tofu (with calcium sulfate) 130 mg
1 C soy milk (enriched: 20-40% calcium) 160-320 mg
IRON
1 serving oatmeal 6.32 mg
4 oz. sirloin steak 3.8 mg
1 med. baked potato with skin 2.8 mg
1/2 C beans, cooked 2.2-2.6 mg
1 T blackstrap molasses 3.2 mg
1/2 C cooked spinach 3.2 mg
10 prunes 2.1 mg
10 dried apricots 1.7 mg
1/2 C firm tofu 2.0 mg
1/4 C quinoa, uncooked 3.9 mg
1 serving fortified dry cereal (check labels) 4-18 mg
1/4 C dry Hijiki (seaweed) 6.4 mg
2 T tahini (sesame butter) 2.7 mg
ZINC
4 oz sirloin steak 6.69 mg
3 oz turkey 2.64 mg
1/2 kidney or pinto beans, cooked 1.0-1.2 mg
3 oz. roast beef 4.34 mg
3.5 oz shrimp 3.7 mg
1/4 C wheat germ 2.75 mg
1 oz Swiss cheese 1.10 mg
1/4 C pumpkin seeds 1.6 mg
1/4 C brazil nuts 1.6 mg
1/2 crab meat, canned 2.5 mg
FOLIC ACID
1 T Brewers Yeast 313 mcg
1 C black, Lima or kidney beans, cooked 229-273 mcg
1 C chickpeas (garbanzo beans), cooked 282 mcg
1 C spinach, cooked 131 mcg
1/2 C asparagus (6 spears), cooked 132 mcg
1 C beets, cooked 90 mcg
1 C broccoli, cooked 80 mcg
1 C fresh squeezed orange juice (3 oranges) 140 mcg
MAGNESIUM
1 C spinach, cooked 160 mg
2 T sunflower or sesame seeds 65 mg
1 C black-eyed peas or chickpeas, cooked 78-85 mg
1 C broccoli, cooked 94 mg
1/4 C wheat germ 63 mg
2 oz. firm tofu 87 mg
3.5 oz shrimp 110 mg
1 oz. cashews 74 mg
5 dried figs 56 mg
