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Pregnancy Nutrient Plan

Do you have one? You may have heard this already, however, it’s worth hearing again.

It’s important for pregnant, or soon to be pregnant, mom to eat a variety of foods from each food group. The goal is to provide you and your growing baby with key nutrients. Ideally, you should have foods that will supply you with Folic Acid, Iron, and Calcium; vital nutrients during pregnancy.

Natural Food Sources

Folic Acid... 

Reduces the risk of birth defects. Pregnant women should consume at least 400 micrograms daily. Eat legumes, green leafy vegetables and citrus fruits, as well as cereals, pastas and bread that are fortified with folic acid. Always read the food label.


Pregnant women need 27 milligrams of iron each day. Foods include red meat, chicken and fish, fortified cereals, dark green vegetables, and more! Not a meat eater? Increase your iron absorption by combining plant-based sources of iron with Vitamin C rich foods.


Not just for you, but your baby too! Aim for 1000 milligrams per day. Your developing baby needs calcium to build strong bones, teeth, a healthy heart and more, and if you don’t get enough in your diet your baby will draw it from your bones. And for you, enough calcium can reduce the risk of hypertension and pre-eclampsia. At least 3 servings/daily.

Not pregnant yet?

Out of every 100 couples, 20 will conceive within a month. It takes time, and stress doesn’t help. Finding out when you ovulate and having sex in your ‘fertile window’ can increase your chances of conceiving. But, shhh, don’t tell him, just plan for “no stress fun!”

Off to the Farmers Market

By cutting out middlemen, farmers receive more food dollars and shoppers receive freshly picked in season produce at its peak in flavor and nutrition. Also, a great way to get your kids involved is to let them pick out something new to try. Some farmers also have recommendations for preparing their products. So support your local farmers, it can strengthen your community.

Monthly tip...

When nursing, breasts are a “no soap” zone because it can dry them out. Rinsing with clear water is fine.