As a prenatal nutritionist, one of the most common questions I get from my clients is, What foods should I have on hand? It’s also the hardest question to answer since everyone has different needs and preferences. Below are 10 food staples that every prenatal diet should have in their pantry!
Carbohydrates – One slice of bread or 1/4 cup of rice is enough for the day. Protein – 2oz of chicken, fish, or beef is enough for the day. Iron – Red meat and leafy green vegetables are a good source. Folic Acid – Folic acid comes from leafy greens and dark green vegetables like broccoli, spinach, kale and asparagus. Vitamin C – Citrus fruits like oranges and lemons are a good source for vitamin C.
Over The Counter Vitamins
It is important to take prenatal vitamins during pregnancy to ensure that the baby gets all the necessary nutrients. There are many options on the market, including those with and without iron. Look for one that contains at least 400-800 milligrams of calcium and 800 international units (IU) of vitamin D, as well as other key nutrients such as folate, niacinamide, and riboflavin. It’s also a good idea to find a brand that has not been tested on animals.
Making sure you’re getting the nutrients you need is an important part of prenatal care. Multivitamin tablets are a convenient way to ensure you’re getting the right amount of vitamins and minerals, no matter what your diet looks like. Remember: just because you’re pregnant doesn’t mean it’s okay to eat whatever you want. A prenatal vitamin can help fill in the gaps so that your body has everything it needs.
Along with a diet high in omega-3s, taking supplements can help pregnant women increase their intake of these healthy fats. Omega-3 supplements should be taken as directed by your healthcare provider, because too much omega-3 can cause problems for you and your baby. There are many different types of omega-3 supplements that you can take – some come from fish oil and others come from plant oils like flaxseed oil.
Protein is important for pregnant women, as it can help with muscle growth and provide the necessary protein needed for a baby’s development. Women who are breastfeeding will also need more protein, because lactating requires greater energy from the body than usual. Protein powders are a great source of protein and can be added to food or consumed alone.
Coffee is a popular drink for many people, but it’s not something pregnant women should be drinking. If you’re missing your morning cup of Joe, try these coffee substitutes instead. Try green tea (which can also help reduce some of the nausea associated with pregnancy), or herbal tea like chamomile or peppermint. You could also brew up some decaffeinated green or black tea and add half and half or coconut milk. But if you really want to keep things simple, water is always an option!
Soymilk is a common alternative to dairy milk. It contains about 60 calories and 7 grams of protein per cup. Other alternatives include almond milk, rice milk, hemp milk, coconut milk, and cashew milk. These options contain less protein than soy but more calcium and vitamin D. If you are lactose intolerant or vegan, then these substitutes may be the way to go!