We all know that it is so important to eat healthy during pregnancy. But what are the best nutrient-rich foods for a healthy pregnancy? The key nutrients you want to look for are Calcium, Iodine, Folic Acid, Vitamin D, and Iron. It is so important to make sure you are getting enough of each vitamin for yourself and your growing baby. You can do this by eating nutrient-rich foods or by taking supplements.
*Please talk with your doctor regarding any concerns before taking any supplements. This post is not intended to address or diagnose any medical conditions.
Before you make a drastic change to your diet or start taking supplements, always consult with a doctor first. I am not a doctor, but I have been pregnant and this is some of the information that I was told to use myself to help ensure that I had a healthy and safe pregnancy.
Folic Acid is important because it helps prevent birth defects of the spine and brain. You can get the recommended 400 micrograms through a prenatal supplement or from foods like:
- fortified cereals
Iodine plays an important role by regulating your thyroid gland. During pregnancy, it helps your baby’s brain and nervous system develop. With the popularity of non-iodized salt many women are at risk for deficiency. It is recommended that pregnant women get 150 – 220 micrograms per day. You can find Iodine in:
- iodized salt
- baked potato with skin left on
- navy beans
- low-fat yogurt
Iron helps move oxygen from your lungs to the rest of your body and to your baby’s. Getting enough iron can prevent a condition of too few red blood cells that can make you feel tired, called iron deficiency anemia. I have been borderline anemic since college and it makes a big impact on how much energy I have, so it is especially important during pregnancy when you feel depleted anyway. You can get more iron in your diet by eating:
- Green leafy vegetables, like spinach
- Iron fortified cereals
- Lean beef
- Egg yolk
Women aged 19 and older need 1000 mg of calcium every day. It is crucial for healthy bones, teeth, muscles, and heart. If you aren’t taking enough calcium and your baby’s intake isn’t met, your baby will start taking calcium from you and your bones. This means weaker bone mass for you and increases your risk for osteoporosis. The following foods are good sources of calcium:
- hard cheeses
You really need to take a calcium supplement to ensure you are getting enough in your diet. Prenatal vitamins only have 20-30% of the recommended amount of calcium for women who are pregnant. Instead of taking a hard to swallow pill, you can take a Viactiv Calcium Soft Chew to get your recommended dose of calcium every day.
Not only does Viactiv provide 100% of the daily value of calcium for most women, when taken twice daily, plus vitamins D and K. It tastes really good! It can be hard to stomach some of the prenatal supplements when you are pregnant, I had such a hard time keeping them down. With milk chocolate and caramel flavors, I do not have a problem taking my calcium supplement. I actually looked forward to taking them.
Viactiv is such an easy way to make sure you and your baby have enough calcium every day. You can even print a $2 coupon to save on your next purchase of Viactiv Calcium Soft Chews. They are available at major retailers nationwide including Rite Aid, CVS, Target, and Walmart, as well as supermarkets nationwide.
It is recommended that women get 600 IU per day of Vitamin D. Because food is not a good source of Vitamin D, supplementation is often necessary. Vitamin D deficiency during pregnancy can affect bone development and immune function. If you get enough Vitamin D, you can greatly decrease your risk of gestational diabetes.
You may still need to take a supplement, but some good foods for Vitamin D are the following fortified foods:
- Fortified orange juice
- egg yolk
It is important to remember that eating for two doesn’t mean eating more, it means eating right. What you consume or don’t consume doesn’t only affect just you anymore. I hope this has given you some ideas about which foods to eat. You can also check out the #BeActiv hashtag to find some bone strengthening exercises that are great to do when you are pregnant.
Viactiv Calcium Soft Chews are available in milk chocolate and caramel flavors at major retailers including CVS, Rite Aid, Target, and Walmart, as well as supermarkets nationwide. Print this coupon to save $2 on your next in-store purchase of Viactiv.
Learn more about Viactiv at www.Viactiv.com.
This is a product-provided, sponsored conversation on behalf of Viactiv that contains affiliate links. I received Viactiv products for my own personal use. This post is not intended to address or diagnose any medical conditions. All opinions, text and experiences are my own. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Please speak with your healthcare provider regarding any medical concerns.