It also helps build strong bones and muscles. During pregnancy, you should get at least 85 mg of vitamin C each day if you are older than 19, and 80 mg if you are younger than You can get the right amount of vitamin C in your daily prenatal vitamin, and also from citrus fruits and juices, strawberries, broccoli, and tomatoes.
Drink throughout the day, not just when you are thirsty. Aim for 8 to 12 cups of water a day during pregnancy.
There are many tools that can help you plan healthy meals. One useful tool is the MyPlate food-planning guide from the U. Department of Agriculture. The MyPlate website, www. The MyPlate website offers a MyPlate Plan, which shows how much to eat based on how many calories you need each day. The MyPlate Plan is personalized based on your:. The MyPlate Plan can help you learn about choosing foods from each food group to get the vitamins and minerals you need during pregnancy.
The MyPlate Plan also can help you limit calories from added sugars and saturated fats. Bread, pasta, oatmeal, cereal, and tortillas are all grains. Oats, barley, quinoa, brown rice, and bulgur are all whole grains, as are products made with those grains.
When you plan meals, make half of your grain servings whole grains. You can eat fresh, canned, frozen, or dried fruit. Juice that is percent fruit juice also counts in the fruit category.
Make half your plate fruit and vegetables during mealtimes. You can eat raw, canned, frozen, or dried vegetables or drink percent vegetable juice. Use dark leafy greens to make salads. Meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds all contain protein. Eat a variety of protein each day.
Milk and milk products, such as cheese, yogurt, and ice cream, make up the dairy group. Make sure any dairy foods you eat are pasteurized. Choose fat-free or low-fat 1 percent varieties.
Oils and fats are another part of healthy eating. Although they are not a food group, they do give you important nutrients. During pregnancy, the fats that you eat provide energy and help build the placenta and many fetal organs. Oils in food come mainly from plant sources, such as olive oil, nut oils, and grapeseed oil.
They also can be found in certain foods, such as some fish, avocados, nuts, and olives. Most of the fats and oils in your diet should come from plant sources. Limit solid fats, such as those from animal sources. Solid fats also can be found in processed foods. Weight gain depends on your health and your body mass index BMI before you were pregnant. If you were underweight before pregnancy, you should gain more weight than a woman who had a normal weight before pregnancy.
If you were overweight or obese before pregnancy, you should gain less weight. The amount of weight gain differs by trimester :. During the first trimester with one fetus, usually no extra calories are needed. In the second trimester, you will need an extra calories per day, and in the third trimester, about extra calories a day. To get the extra calories during the day, have healthy snacks on hand, such as nuts, yogurt, and fresh fruit.
You and your ob-gyn or other obstetric care provider will work together to develop a nutrition and exercise plan. If you are gaining less than what the guidelines suggest, and if your fetus is growing well, gaining less than the recommended guidelines can have benefits. Plus, it claims its 18 mg of iron are non-constipating. May be worth a try! You may need a calcium supplement, since this liquid only contains 20 mg of the nutrient.
It also comes in a traditional capsule form. If that sounds like you, this GNC vitamin may be worth trying. This prenatal from New Chapter may be gentler on you, thanks to the addition of ginger. When thinking about which prenatal vitamin to buy, consider what you typically eat and where your diet may fall short. Hate fish? Then look for a vitamin that contains DHA.
If you still feel unsure about which prenatal vitamin is best for you, ask your doctor for a recommendation. Best Prenatal Vitamins of Best Prenatal Vitamins of Do I need prenatal vitamins? What are the best ones? Here are the best prenatal vitamins for mom and baby. Babylist editors love baby gear and independently curate their favorite products to share with you. If you buy something through links on our site, Babylist may earn a commission.
Do You Need Prenatal Vitamins? Nwankwo and the American College of Obstetricians and Gynecologists : Folic acid: mcg Helps with neural tube development and can help prevent neural tube defects like Spina Bifida. Iron: 27 mg Helps prevent anemia, which can affect delivery of oxygen to the baby via red blood cells.
Calcium: 1, mg Helps with bone health. Some prenatal vitamins also contain fatty acids docosahexaenoic acid commonly referred to as DHA and arachidonic acid ARA. Other vitamins and minerals that are important during pregnancy include: calcium, vitamin D, choline, omega-3 fatty acids, B vitamins and vitamin C. Long story short—in most cases if mama is getting the right amount of vitamins and minerals in her diet, her growing baby whether during pregnancy or breastfeeding will too!
See which vitamins our registered dietitian recommends as the best for…. Health Conditions Discover Plan Connect. When should I start taking a prenatal vitamin? How to choose the best prenatal vitamin for you. A quick look at the best prenatal vitamins. How we chose the best prenatal vitamins. Ritual Essential Prenatal. Persona Prenatal Supplements. SmartyPants Prenatal Formula. Seeking Health Optimal Prenatal Chewable.
New Chapter Perfect Prenatal Multivitamins. Actif Organic Prenatal Vitamins. The takeaway. Earlier Than You Think. Read this next. Medically reviewed by Debra Rose Wilson, Ph. Prenatal Vitamins May Not Do Much for Women Who Take Them Pregnant women taking prenatal vitamins may not need them, according to a review of published research about the effectiveness. The Surprising Truth.
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