nutrient in pergnancy

Nutrient

Needed for

Best sources

Protein

cell growth and blood production

lean meat, fish, poultry, egg whites, beans, peanut butter, tofu

Carbohydrates

daily energy production

breads, cereals, rice, potatoes, pasta, fruits, vegetables

Calcium

strong bones and teeth, muscle contraction, nerve function

milk, cheese, yogurt, sardines or salmon with bones, spinach

Iron

red blood cell production (needed to prevent anemia)

lean red meat, spinach, iron-fortified whole-grain breads and cereals

Vitamin A

healthy skin, good eyesight, growing bones

carrots, dark leafy greens, sweet potatoes

Vitamin C

healthy gums, teeth, and bones; assistance with iron absorption

citrus fruit, broccoli, tomatoes, fortified fruit juices

Vitamin B6

red blood cell formation; effective use of protein, fat, and carbohydrates

pork, ham, whole-grain cereals, bananas

Vitamin B12

formation of red blood cells, maintaining nervous system health

meat, fish, poultry, milk
(Note: vegetarians who don't eat dairy products need supplemental B12)

Vitamin D

healthy bones and teeth; aids absorption of calcium

fortified milk, dairy products, cereals, and breads

Folic acid

blood and protein production, effective enzyme function

green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts

Fat

body energy stores

meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils
(Note: limit fat intake to 30% or less of your total daily calorie intake)

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