Breith Áthas Childbirth Support Services

---

Nutrition During Pregnancy

Pregnancy is the most nutritionally demanding time in a woman’s life. Your body needs enough nutrients for you and your growing baby. But it is not enough to just increase the amount of food you eat (though you will need to do this) you must take care to get the nutrition that your body needs. You and your baby need extra calories, protein, vitamins, and minerals to support the baby’s growth and maintain your health. The chart below shows the amounts you should consume every day of important vitamins and minerals. Supplements can help, but the best way to achieve good nutrition is with a balanced diet.

 

Nutritional Needs	Non-pregnant	Pregnant Age <18	Pregnant Age 19+	Lactating	Sources
Water	4 cups	8+cups	8+cups	8+cups	water, fruit juice, milk
Calories	2200	2500	2500	2700	healthy foods!
Protein	45g	60g	60g	65g	meat, fish, poultry, milk, cheese, beans, soymilk, tofu, nuts and nut butters, whole grains, cereals
Vitamin E	15mg	15mg	15mg	19mg	vegetable oils, cereals, nuts, milk, seeds, eggs, meat
Vitamin A	700mg	750mg	770mg	12-1300mg	butter, whole and fortified milk, deeply colored vegetables, eggs, fish oils, liver
Vitamin D	5mcg	5mcg	5mcg	5mcg	fortified milk, fatty fish, egg yolks, sunlight
Vitamin K	75-90mcg	75mcg	90mcg	s.a.p©	leafy green vegetables
Vitamin C	60-75mg	80mg	85mg	115-120mg	citrus fruits, peppers, green vegetables, tomatoes, berries, potatoes, melons, fortified cereals
Thiamin (B1)	1.1mg	1.5mg	1.5mg	1.5mg	pork, yeast, organ meats, whole and fortified grains, legumes, seeds, nuts
Riboflavin (B2)	1.1-1.0mg	1.4mg	1.4mg	1.6mg	milk products, lean meat, whole and fortified grains, leafy greens
Niacin (B3)	14mg	18mg	18mg	17mg	meats, peanuts, beans, peas, fortified cereals, whole grains
Vitamin B6	1.5mg	2.2mg	2.2mg	2.0mg	meats, eggs, unprocessed cereals, oats, soybeans, brown rice, nuts, seeds, legumes
Folate	400mcg	600mcg	600mcg	500mcg	leafy green vegetables, yeast and enriched flour, grains, cereals
Vitamin B12	2.4mcg	2.6mcg	2.6mcg	2.8mcg	organ meats, milk products, eggs, fortified soy products, vsf nutritional yeast
Calcium	1000mg	1300mg	1200mg	s.a.p	milk, cheese, whole grains, egg yolks, green leafy vegetables, fortified orange juice
Iron	15-18mg	30mg	30mg	9-10mg	liver, red meats, egg yolk, whole grains, leafy vegetables, nuts, legumes, dried fruits, prunes, prune and apple juice, blackstrap molasses
Zinc	8mg	11-13mg	11-13mg	12-14mg	meat, liver, eggs, seafood, peas, beans, brown rice, spinach, nuts, tofu, tempeh
Phosphorus	700-1250mg	1250mg	700mg	s.a.p	milk, cheese, lean meats
Magnesium	310-360mg	400mg	350-360mg	310-360mg	nuts, cocoa, green vegetables, whole grains, dried beans, peas