Nourishing Your Growing Baby

Proper nutrition before and during pregnancy is crucial for both maternal and baby health. From supporting brain development to building strong bones, every nutrient plays a vital role in your baby's growth.

Key Nutrients for Pregnancy

1. Protein:

• Building blocks for growth
• Increased needs during pregnancy
• Sources:

- Fish and lean meats

- Eggs and dairy

- Legumes and tofu

- Nuts and seeds

2. Omega-3 Fatty Acids:

Benefits:

• Brain development
• Reduced maternal depression
• Lower preterm birth risk
• Better cognitive outcomes
• Reduced allergies

Sources:

• Salmon and sardines
• Walnuts and flax
• DHA supplements
• Fortified foods

3. Essential Micronutrients:

Folate:

• 600mcg daily during pregnancy
• Essential for brain development
• Sources:

- Leafy greens

- Legumes

- Fortified foods

- Prenatal vitamins

Iron:

• 27mg daily during pregnancy
• Prevents deficiency risks
• Sources:

- Lean meats

- Dark leafy greens

- Legumes

- Iron-fortified foods

Calcium & Vitamin D:

• 1,000-1,300mg calcium daily
• 15mcg vitamin D daily
• Sources:

- Dairy products

- Fortified foods

- Leafy greens

- Sunlight exposure

Foods to Avoid

High Mercury Fish:

• Swordfish
• Tilefish
• Bigeye tuna
• King mackerel

Listeria Risk Foods:

• Unpasteurized dairy
• Raw seafood
• Deli meats (unless heated)
• Unwashed produce

Ready to Learn More?

Join our next free webinar at the VIV Academy, where we make health easy and accessible for every woman. Our weekly events offer practical strategies for creating sustainable healthy habits that honor your lifestyle and cultural preferences. Visit the Events tab at viv-academy.com to register for our next session.

References:

[1] Alwan NA and Hamamy H. (2015). Maternal Iron Status in Pregnancy and Long-Term Health Outcomes in the Offspring. J Pediatr Genet, 4:111-123.

[2] ACOG. (2018). Committee Opinion: Weight Gain During Pregnancy.

[3] ACOG. (2018). Listeria and Pregnancy.

[4] Cetin I et al. (2019). Impact of Micronutrient Status during Pregnancy on Early Nutrition Programming. Annals of Nutrition & Metabolism, 74:269-278.

[5] Danielewicz H et al. (2017). Diet in pregnancy - more than food. Eur J Pediatr, 176:1573-1579.

[6] FDA. (2018). Eating Fish: What Pregnant Women and Parents Should Know.

[7] Klemm S. (2019). Eating Right During Pregnancy. Academy of Nutrition and Dietetics.

[8] Mousa A, Naqash A and Lim S. (2019). Macronutrient and Micronutrient Intake during Pregnancy. Nutrients, 11:443.

[9] Nordgren T et al. (2017). Omega-3 Fatty Acid Intake of Pregnant Women. Nutrients, 9(3):197.

[10] USDA Agricultural Research Service. (2018). National Nutrient Database for Standard Reference.