Vital Nutrients Through Pregnancy and Healthy Ways to Increase Calories

It’s Friday!!

Marc and I will found out the sex of our little Bean this afternoon at my appointment. We can’t wait!! I will announce it on the blog in a couple of weeks after we send out the announcements to our family.

We have a creative idea in mind for telling everyone. Here’s a little sneak peek and my baby bump update. 19 weeks today!!

Technically these photos were taken last Sunday, but my bump hasn’t grown since then. Still not much for a bump yet (I had to help force one for the photos hehehehe)…and on a side note my hubby took all of these photos!! 

So what’s your guess…boy or girl? 

Now for the healthy stuff!! I wanted to share some of the nutrients I find to be important during pregnancy and the recommended levels. Basically taking a prenatal should help to make sure you are getting all vitamins and minerals in the appropriate doses. There are a few key nutrients you should be consuming more of to help nourish your developing baby.

I did a whole course dedicated to Nutrition Through the Life Cycles, which has been useful for my pregnancy, so I am happy to share what I have learned and researched

Vital Nutrients During Pregnancy:

• Prenatal Supplement – USDA recommends all pregnant women take a prenatal supplement every day in addition to consuming a healthy diet. – I suggest finding one without yeast or wheat, and that doesn’t contain synthetic products. 
• Folic Acid – 400-600 mcg (a Prenatal should supply enough Folic acid, make sure to check the levels on your supplement) – Some supply 800 mcg which is safe
• Calcium – 1,000 mg (upper limit 2,500 mg)
• Iron – 30 mg (upper limit 45 mg)
• Zinc – 11 mg (upper limit 40 mg)
• Magnesium – 350 mg
• Vitamin B6 – 1.9 mg
• Vitamin B12 – 2.6 mcg
• Pantothenic acid (Vitamin B5) – 6 mcg, Biotin – 30 mcg, Niacin – 18 mg
• Riboflavin (Vitamin B2) & Thiamin (Vitamin B1) – 1.4 mg
• Vitamin A –  770 mcg (no more than 5,000 IU)
• Vitamin D – 400 IU (upper limit set at 2,000 IU)
• Vitamin C – 85 mg (upper limit set at 2000 mg)
• Vitamin K – 90 mcg
• Vitamin E – 15 mg
• Chromium – 30 mcg
• Selenium – 60 mcg, Manganese – 2 mg, Iodine – 220 mcg, Copper – 1000 mcg
• Choline – 450 mg
• Omega-3 Fatty Acids – 650 mg of EPA & DHA combined (these fatty acids are of utmost importance for fetal brain growth & development)

Most Prenatals should meet these requirements. You may have to supplement with additional Omega-3 fatty acids, which I suggest. If you become anemic you may need additional iron supplements. *If you are vegetarian I suggest a B12 supplement, which I currently take as well. *I also take an extra Vitamin D supplement, as I believe we need more than the recommended 400 IU.

Dietary Suggestions:

• Carbohydrates –  50-60% of total calories from Carbs or at least 175 grams per day
• Protein – 71 grams per day, 10 – 20 % of total calories
• Fats – 30% of total calories

These are my suggestions, again based on your bodies needs you may like more protein than 71 grams. I suggest trying to meet the daily requirements for carbohydrates, protein and fat to help your baby grow healthy.

Calorie Requirements: You should aim to consume 300-500 more calories per day through your second and third trimester, depending on your level of fitness and if you are carrying multiples.

Healthy Ways to Increase Calories During Pregnancy: 

• Have an extra snack of Greek yogurt with berries or a healthy granola, carrots and hummus, peanut butter and rice cakes, or peanut butter on toast with raisins.
• Eat more healthy fats, such as avocados, nuts, and fish (if you consume meat). You can add a 1/2 of an avocado to your meals with a little salt and pepper.
• Make an smoothie to go with your breakfast, with healthy protein powder, chia seeds, or ground flaxseed
• Add more beans and nuts to your salads
• Eat a larger serving of oatmeal or quinoa for breakfast, or add a slice of toast with PB or almond butter – It’s also great to add in PB or almond butter and chia seeds to your oatmeal or quinoa
• Grab a PB&J or PB & Honey sandwich (or almond butter)
• Keep hard boiled eggs on hand to snack on throughout the week
• Snack on almonds, pistachios, cashews, or mixed nuts
• Make a veggie and hummus wrap to add to your lunch or as an addition to your snack

Really your goal is to not skimp on calories, but not to waste calories on unhealthy junk!! It should come easy to consume more calories during the second and third trimester. For the most part, I feel hungry all the time. I already have a fast metabolism mixed with running, I feel like I am eating all the time!! I have a hunch you’ll feel hungry too. 😉

Disclaimer: I am not a licensed medical professional, and these are only my suggestions based on the RDA’s references. Please consult your physician if you experiences any problems related to pregnancy. 

Hope you all have an amazing weekend. Marc and I are doing a marathon on Sunday. It will be Marc’s first marathon, and little Bean’s second. Can’t wait to tell you all about it!!

Until Next Time Be Whole and Be Fit

What are you plans for the weekend? Any guesses as to the sex of our little Bean? What are some of your tips for increasing calories in pregnancy?