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WHAT ΤΟ ΕΑΤ WHEN PREGNANT: BUILDING A DIET THAT KEEPS YOU AND BABY HEALTHY You're pregnant! And wondering: Cloth or disposable? How do you put a onesie on a newborn? And.why am I so damn hungry? HOW MUCH SHOULD YOU EAT? You need extra calories and nutrients as you work to build your baby's bones, tissues, and organs. Get what you need so he or she can develop into that perfect (wailing, demanding) little person you can't wait to hold. +300 CALORIES +500 CALORIES If you exercise regularly If you're not very active Your waist disappeared, so why not just eat ice cream, right? Hold up! These extra calories should be loaded with protein, healthy fats, vitamins, and minerals. Adding two healthy snacks to your regular three meals a day should help you meet your ramped-up caloric needs. HOW MUCH WEIGHT SHOULD YOU GAIN? Think of yourself as a nutrient funnel. Your baby will take and take – so if you don't keep the funnel full, you'll both come up short. Gain the right amount of weight yourself, and your baby will, too. If you're starting out... Underweight Normal weight Overweight 5'2" or shorter Goal: Goal: Goal: Goal: +30-40 Ib +25-35 Ib +15-25 Ib +15-25 Ib BUILDING YOUR PREGNANCY DIET Here's an extra healthy-diet incentive: Eating well during pregnancy could help your child avoid greater risk of cardiovascular disease, hypertension, and type 2 diabetes later in life. WHAT TO INCLUDE PROTEIN • Eat 1 gram of protein per pound of your body weight every day (i.e. if you're 150 pounds, eat 150 grams daily) Opt for lean meats (preferably grass-fed, organic) • Include a small amount of dairy • Supplement with natural, unsweetened protein powder if necessary OMEGA-3 Flax • Walnuts Chia • Seaweed Algae or fish oil (non-liver) supplements Hemp VITAMIN D • 20-30 minutes sun exposure 2-3 days per week • Vitamin D-fortified foods ZINC • Whole grains • Animal foods Legumes • Nuts FOLATE • Folate-fortified foods Legumes Dark, leafy veggies CALCIUM • Dark, leafy veggies Legumes Bok choy Figs Nuts • Seeds • Fortified milks • Fortified cereal grains Tofu VITAMIN B-12 • Animal foods IRON • Seeds • Whole grains • Animal foods • Nuts • Dried fruits Dark, leafy veggies WHAT TO LIMIT AVOID OR MINIMIZE Caffeine (aim for less than 300 mg/day) Alcohol Cured/deli meats Artificial sweeteners High sugar intake Using cravings to justify poor food choices COMPLETELY AVOID Swordfish, shark, king mackerel, tilefish (cooked or raw) Tobacco Soft cheeses (mold-ripened, blue-veined, unpasteurized) Raw or undercooked animal foods such as meat, seafood, and eggs SUPPLEMENTS Whether your doctor prescribed a specific prenatal vitamin or you're looking for one on your own, make sure the pill delivers: 3 µg/day of vitamin B-12 400 µg/day of folic acid 1,000 IU/day of vitamin D (especially if you're not getting much sun) For the full article explaining this infographic: Pn PrecisionNutrition


shared by Vige on Apr 30
Infographic for Building a diet that keeps you and baby healthy.


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