Key Nutrients During Pregnancy | Pregnancy Health Dietitian

Key Nutrients During Pregnancy | Pregnancy Health Dietitian

November 4, 2019 0 By William Morgan


hi my name is joy Rainey and I’m a pregnancy dietitian who specializes in pregnancy
health so what is our goal during
pregnancy to have a healthy baby right
full-term 40 week gestation healthy baby
during pregnancy there’s four
key nutrients during pregnancy and help with the fetal growth
and those nutrients are protein iron
calcium and folate pregnancy protein throughout
pregnancy as you get bigger in your
pregnancy protein and the baby grows the protein
needs continue to get a little bit
higher so in the beginning of pregnancy
your protein during pregnancy needs are not as high as it
is at the end of the pregnancy protein
is really important for pregnant women
protein helps growth and fetal growth
especially and you can get protein
through I mean most people think of me
oh I need me eating a lot of meat but
protein can also come from plant-based
so you black beans I have a protein
spinach half protein broccoli has a lot
of protein and vitamin C actually we can
get protein through yogurt and cheeses
and protein needs in the beginning of
pregnancy would be point eight grams per
kilogram of body weight a day towards
the end of your pregnancy they’re 1.1
grams per kilogram of body weight per
day so you will be eating more at the
end they’re having more calories in
general and that will naturally have
protein in your food so you’re eating so
if you have a sandwich or for dinner you
have a meat you know vegetables and a
carb you’re going to be getting your
adequate protein amount during pregnancy
there’s certain nutrients that if the
baby towards the third trimester is not
getting enough that will take from the
mom so iron is one of those nutrients
and it’s essential for everyone but it’s
really essential for pregnant women and
what iron does and why it’s so important
is because it transports oxygen through
our red blood cells to every other cell
in our body so we definitely need enough
iron to support the oxygen stores for
the baby and for growth as well your
recommended daily allowance of iron
actually almost
and pregnancy so you need 27 milligrams
of iron and 27 milligrams of iron comes
in your prenatal vitamin but you are
better absorbing iron through food than
you are a supplement so if you’re not
having enough meat or high protein high
iron foods then it will your iron stores
will stay low
but what will help your iron increase is
a vitamin C so vitamin C and iron are
like holding hands they want to be
together you can eat green leafy
vegetables or have a salad with mandarin
oranges so that’s a vitamin C and iron
source put together that will help
absorb in the body also if you have eggs
in the morning that has iron and drink
some orange juice with it it’s just
simply simple like that can also look
like having oatmeal with strawberries
strawberries to have some vitamin C
oatmeal is fortified with iron so there
are two great sources to put together to
increase your iron so calcium is the
most abundant mineral in our body I mean
our bones our teeth our heart our nerves
so calcium has other roles like blood
clotting and which are important during
pregnancy and also regulating uterine
contractions so you also want to make
sure that you’re having lots of calcium
in your diet and what does that look
like so that comes from dairy lots of
people think calcium cow milk but you
can come from soy milk or almond milk
fortified and lots of things like
cereals and breads and whole grains are
fortified with calcium even orange juice
is fortified with calcium now
so fully our folic acid is important
during pregnancy because it helps
prevent neural tube defects like spina
bifida and with the bone development of
the head and the skull and lots of
people wonder what’s folate vs folic acid
or folic acid vs folate so they’re just one comes
from food and the other comes from to
your supplement or your prenatal vitamin
so folate is what you get from food and
it’s a B vitamins actually b9 and it can
come from green leafy vegetables legumes they also wonder what is the difference between folate and folic acid
like peas or beans and avocados Rockley
I can’t express how important fiber is
for our diets during pregnancy your GI
tract is often slowed down which can
cause constipation which is not always
fun being pregnant and being constipated
so it’s important to eat fiber daily and
high-fiber foods can be lots of beans
bran cereals legumes green leafy
vegetables yellow vegetables and almost
all fruit has fiber in it thank you so
much for watching and I want you to know
that basically ask your doctor anything
like no question as to God I would say
that we experience a lot of things and
we shouldn’t be embarrassed of them so
ask ask away so if you have any other
questions about key nutrients during pregnancy or pregnancy key nutrients while pregnant just drop a
comment below and we can answer them in
our next video
you