Getting adequate amounts of calories to meet your energy needs is a priority. If caloric intake is too low your body will not use protein properly. Therefore, it is important to get enough calories during pregnancy.
Nutrition
Needed For
Major Dietary Source
Calories ~ Fruit, Nuts Meats
Increased Energy
Carbohydrates ~ Bread, Cereal, Rice, Pasta, Milk, Yogurt
Fat ~ Margarine, Oil
Protein ~ See below
Protein
Tissue Growth, Red Blood Cell Formation, Amniotic Fluid
Meat, Fish, Poultry, Eggs, Dairy Foods, Nuts, Dried Beans and Peas
Iron
Increased Blood Supply, Increased Maternal Needs
Meat, Fish, Poultry, Liver, Dried Beans, Dried Fruits and Enriched
Cereals
Calcium
Formation of Bones and Teeth, Increased Maternal Needs
Milk, Cheese, Yogurt, Green Leafy Vegetables
Folic Acid
Increased Blood Supply
Liver, Green Leafy Vegetables
Food Sources for Iron
Excellent Sources of Iron: (2.0 mg. or more per serving)
2 oz. calf liver
1 cup lima beans
1/4 cup prunes or prune juice
2 oz. beef liver
1 cup mustard greens
1/2 cup dried raisins
2 oz. pork liver
1 cup spinach
1/2 cup Total cereal
2 oz. lean beef
1 cup English peas
2 oz. clams
2 eggs
Good Sources of Iron: (1.0 -1.9 mg. per serving)
1 cup berries*
1 cup broccoli*
2 oz. shrimp
2 dried peach halves
1 cup cauliflower
2 oz. dark turkey meat
1/2 cup dried beans or peas
1 cup brussels sprouts*
2 oz. tuna fish
3/4 cup shredded wheat
1 cup collards*
2 oz. lamb (lean)
2 oz. pork
1 cup winter squash
1 cup turnip greens*
2 oz. veal
*Foods also high in Vitamin C
Food Sources for Calcium
Excellent Sources of Calcium: (200 mg. or more per serving)
1/4 cup powdered skim milk, dry
1 cup buttermilk
1/2 cup evaporated whole milk
2 oz. sardines
1 cup yogurt
1 cup skim milk
1 cup whole milk
1 oz. cheddar or swiss cheese
Good Sources of Calcium: (100 – 200 mg. per serving)
1/2 cup collards
2 oz. salmon with bones
1 oz. American cheese
1/2 cup turnip greens
1/2 cup mustard greens
1/3 baked custard
3/4 cup macaroni and cheese
1/2 cup ice milk