Essential Nutrients

Recommended Nutrients during pregnancy and where they are found...

Carbohydrates: Important source of fuel for you and your baby. Carbohydrates are of two types

• Refined or White (Such as white rice, white bread) is bad since it is rapidly broken down into the blood stream causing a spike of glucose which is unhealthy for both mother and baby as it may cause obesity in future.
• Unrefined (such as brown rice, whole wheat bread, multigrain bread) break down more slowly and provide steady glucose in to the blood. they are also good source of fiber.

Proteins: It is essential for the overall growth of the baby and the placenta 

Choose protein sources containing less saturated fats

• Skinless Chicken
• Lean beef and pork
• Tofu
• Low fat cheese
• Curd
• Skimmed milk 
• Fish (this should be limited cause almost all fish contain mercury that could be harmful to the baby)
• Nuts

Fats: They contain vitamins for the healthy development of cells

Unsaturated fats like Fish and some types of oils are healthy while Unsaturated fats and processed fats are not recommended.

Omega 3 Fatty acids : They boost the baby's nervous system

• Fatty fish like Salmon
• Anchovies
• Flaxseeds
• Flaxseed oil
• Walnuts
• Canoli oil

Dairy Products provide good supply of Protein and Fats as well as Calcium and other Vitamins. Calcium is important for the bone development of the baby. I heard that if the baby does not recieve enough calcium as per requirement it will take it from the mother's bones and that is the reason women suffer with calcium deficiency post pregnancy. 

Vitamins and Mineral support the healthy functioning of body systems.

Vitamin A:

• Orange fruit and vegetables such as Carrots, Tomatoes, Apricots

Vitamin B: Helps fight infections

• Banana
• Milk
• Whole grains
• cheese
• cabbage

Vitamin C: Aids in the absorption of calcium

• Citrus fruits
• Kiwis
• Peppers
• Broccoli
• Spinach

Vitamin D : Also helps in the absorbtion of Calcium

• Eggs
• Leafy Vegetables
• Sunlight is a great source.

Vitamin E :

• Nuts and Seeds

Iron for hemoglobin

• Meat 
• Fish
• Chicken
• Dried Apricots
• Spinach
• Broccoli

Calcium for bone development

• Dairy products
• Eggs
• fortified cereals
• leafy vegetables

Zinc for a healthy immune system

• Sea food 
• Nuts