The day you find out that you are pregnant is the day you become extremely aware of what you put in your mouth and how you fuel your body. There are too many opinions about what to eat and what not te eat.

I will outline a few key nutrients along with a very simple daily menu.

PLEASE NOTE: Supplements should NOT replace a healthy diet.

Folic Acid. As a pregnant mommy to be, you need about 400mcg of Folic Acid, made up out of a healthy diet and supplement support. Folic Acid is most important during the first 28 days after conception, when most neural tube defects occur. Not a lot of moms know that they are pregnant at this stage, thus it is important to start adding Folic Acid to your diet 3 months before trying to conceive. Folic Acid and Vitamin C goes hand in hand, complimenting each other. Pregnant mommies need about 70mg of Vitamin C.

Food Rich in Folic Acid: Avo, Spinach, Asparagus, Broccoli, Banana, Papaya, Oranges and Peas.

Food Rich in Vitamin C: Broccoli, Oranges, Lemon and Bell Pepper.

Calcium. Pregnant mommies needs about 1000mg of calcium which is needed for building strong teeth and bones, normal blood clotting, and muscle and nerve function. If you don’t supply your body with enough clacium, your baby will take out of your body what it needs, therefore it is important to consume enough calcium for both you and baby.

Food rich in calcium: Spinach, Broccoli, Oranges, Flax Seeds, Eggs, Yogurt and Chia Seeds.

Your developing baby needs plenty of protein, especially during the second and third trimester. The iron in protein carries oxygen to your growing baby and to your muscles which helps avoid symptoms like fatigue, weakness, irritability and depression. Pregnant mommies need about 70-100g of protein per day.

Food High in Protein: Meat, Eggs, Yogurt, Peas, Broccoli

Attached is a basic idea of a meal plan that will show you how easy it is to achieve your nutritional needs without drinking pills by the handfull or breaking the bank. Food listed in this meal plan can be bought at your local supermarket.

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