Nutrition
Protein Foods:
- Meat (hormone free) - avoid heavy meat consumption
if possible because their high phosphorus level may interfere
with
calcium utilization.
- Fish - avoid shellfish; salmon or similar fish is preferred
except those that come from contaminated waters
- Poultry (free range if possible)
- Eggs (with extra Omega fatty acids and free range if
possible)
- Dairy foods (growth hormone free if possible), goat milk,
or enriched nut/grain "milks" like rice/soy/almond/oat.
These enriched products often have more calcium per ounce
than cow's milk. Some suggest that consuming cow products
(milk/cheese/yogurt) in the 3rd trimester can cause sensitivities
to cow's milk in the infant
- Nuts & Seeds - esp. almonds, walnuts, sunflower,
flax (high in essential fatty acids needed for brain development)
and macadamias (good source of fat calories). Also try
them
ground (i.e. almond butter). Avoid eating if you cannot
drink at the same time and are vomiting.
- Whole Grains - esp. brown rice, millet and quinoa
- Legumes & Tofu (any tolerated)
- Protein Shakes (or liquid meals: Ensure)
Calcium Rich
Foods (esp. important during the 2nd half of pregnancy)
- Fish - esp. salmon
- Dairy products or nut/grain milks
- Whole grains - esp. quinoa and brown rice
- Nuts and seeds - esp. almonds
- Leafy greens - esp. kale and chard
Iron, Folic Acid and Zinc Rich Foods
- Meats - esp. lean beef, lamb, chicken, and pork
- Eggs
- Fish - esp. salmon
- Molasses
- Millet and Quinoa
- Fruits - esp. prunes, raisins
- Vegetables - esp. mushrooms, chard, spinach, beets
- Nuts, Seeds and Legumes (esp. lentils)
A note about
iron fortified foods: Many iron fortified foods have iron
in a form that is not absorbable, so
it is of little
benefit. An iron supplement is available from a health
care professional if needed.
Other Essential Foods and
Nutrients
- Vitamin A - Winter Squash (Pumpkin, butternut), Yams
- Essential Fatty Acids - Flax Oil, nuts, seeds, expeller
pressed oils (very important for baby's brain development)
- Fiber - Whole grains, prunes, berries (esp. blackberry & raspberry),
apples
- Filtered Water - as much as is tolerated
- Raspberry leaf tea - may help tone the uterus
- Smoothies & Juices - freshly prepared or juiced (any
vegetable or fruit that can be tolerated is encouraged;
add fresh ginger if tolerated); or try the Baby Shake.
Updated on:
Aug. 09, 2006 |
