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Eating well when pregnant has a major impact on your childs health. A nutrient-rich diet supports fetal development and reduces risks in your pregnancy and delivery, as well as risks of diseases and allergies to your child, even into adulthood.
On my life-long path to learning about natural health I have studied acupuncture, herbal medicine, holistic nutrition, essential oils, childbirth support and have had my own two children. I am passionate about helping women find what works for them to come back to the health they deserve. The following table of nutrients and foods are provided so that you know what your baby needs to grow (without taking it from you!) The amounts listed support optimal health rather than the RDA which are the lowest levels needed to avoid disease. Of course there are many other foods that also contain these nutrients, but those that I listed tend to be the richest sources. You will notice that many of them appear several times. No need to be too attached to amounts, just use it a guide. By the time you eat all that protein, you wont be hungry for any processed, refined junk! Aim to reach those levels through food rather than supplements. A good prenatal and some cod liver oil should be all thats needed to support you the rest of the way. In an effort to get the most nutrition from every meal and avoid toxins as much as possible, I strongly suggest eating grass fed, organic meat and dairy, and organic fruits and vegetables as much as possible. Feel free to contact me for more information on specific diets, acupuncture in pregnancy, or supporting you in labor. Thank you for taking good care of yourself and your family.

Kathy Conery, Licensed Acupuncturist MS Holistic Nutrition Doula


Calories Calcium (mg)


forms bones and teeth, aids muscle and heart function, blood clotting and nerve transmission

eat nutrient rich snacks and meals 1 C yogurt 447 1 C milk 296 1/4 C sesame seeds 351 1 C spinach or collard greens 245 1 C swiss chard or spinach 150

additional 300-400 calories support mama and grow baby throughout pregnancy, approximately 2300 in total

Magnesium (mg)


builds bones, nerve and muscle function,

over 450mg in supplement regulates blood sugar, prevents premature 1/4 C pumpkin seeds 184 form may lead to a drop in labor 1/4 C sunower or sesame seeds 127 blood pressure 1 C green beans 140

4 oz salmon 138

Protein (g)


supports tissue growth for mother and baby, important for fetal brain development

4 oz chicken 33 4 oz grass fed beef 32 4 oz salmon 29 1 egg 5.5 1 C yogurt 13 1 oz cheese 7 1/4 C almonds 7.6g 1/4 C pumpkin seeds 8.4 1 C lentils 18 1 oz spirulina 16 1 tsp cod liver oil, 4500 IUs (check label, can vary widely) 1 tbs butter 300 1 egg 300 2 oz calfs liver 15000 beta carotene, the precursor to Vit A 1 C carrots 34,000 IUs 1 C spinach, 14,000 IUs

Vit A (IUs)

5-8000 (preformed Vit A may be

toxic in large amounts, so do not exceed 10,000IUs day, no concern over beta carotene)

fetal growth and development prevents birth defects

Folate (mcg)


Prevent neural tube defects, form red blood cells

2 C romaine lettuce 150 1 C spinach or asparagus 262 4 oz calfs liver 860 1 C lentils 358 1 egg 110 4 oz cod 95 4 oz salmon 74

Choline (mg)


important for brain development



conditionally essential in pregnancy, collagen rich foods, like bone broth meaning we normally can make enough for our needs, but in pregnancy we must obtain some from food, important for protein synthesis helps body use protein to build tissue, 1 C spinach .4 forms red blood cells, 1 banana .7 reduces morning sickness and skin issues 1 oz garlic .4 that occur in pregnancy forms red blood cells, builds genetic 4 oz salmon 3.3 material and nervous system and ensures 4 oz grass fed beef 2.9 proper fetal development 1 C yogurt 1.4 1 egg .5 Support veins and capillaries during weight 1 C bell pepper 174.8 gain, prevent hemorrhoids 1 C broccoli 123 Prevent miscarriage 1 papaya 188 1 orange 70

Vit B6 (mg)


Vit B12 (mcg)


Vit C (mg)


Vit D (IUs)

adequate sun exposure, or 2000 IUs best to have blood test and base dosage on your levels



Reduces frequency of type 1 diabetes in 4 oz shrimp 162 children, 4 oz sardines 250 important for immune system development, sunlight 15-20 min day with no sunscreen and and fetal bone growth minimal clothing decreases preterm labor cod liver oil - amt varies Prevent miscarriage, antioxidant develops immune system 1/4 C sunower seeds 12 1/4 C almonds 6 4 oz calfs liver 11 4 oz grassfed beef 6.3 1/4 C pumpkin or sesame seeds 2.5 1 C raspberries 8 1 C cauliower 3.4 1 C collard greens 5.3 1 C broccoli 4.7 1 C lentils 15.6 1 C black beans 15 4 oz salmon 2 2 tbs axseeds 3.5 1/4 C walnuts 2.3

Vit E (mg) Zinc (mg)


Fiber (g)


Supports regular bowel movements, and correct gut bacteria

Omega 3s (g)


Vital for nervous and immune function, adrenal and sex hormones, maintain healthy GI tract, build cell walls.

Did you know?

It takes an average of about 75,000 calories to make a baby.1 The uterus can grow up to 30x its original size during pregnancy.3 Taking cod liver oil in pregnancy has been shown to increase cognitive development, reduce risk of type 1 diabetes and prevent premature delivery.4 Taking electrolytes during labor can restore energy and intensity of contractions within minutes.6 Eating fermented foods like yogurt, sauerkraut, or kimchi or taking a good probiotic while pregnant regulates the bowels, passes on good bacteria to baby, keeps yeast in balance and has been shown to reduce the risk of developing eczema in babies.5
1-Staying Healthy with Nutrition, Elson Haas 2-Worlds Healthiest Foods, George Mateljan 3-Hawthorn University, Paula Bartholomy 4-Weston A Price Foundation, Chris Masterjohn, Vitamins for Fetal Development: Conception to Birth 5-Nourish the Future: Nutrition for Pregnancy, Julie Matthews 6-Weston A. Price Foundation, Krispin Sullivan, CN Great Pains: Tips for Having an Easy Childbirth