Listed below are the foods and specific nutrients to keep you healthy during pregnancy, why you need them and where to find them.


C HOL N V CHOLIINEE


Chol i e is essent i l for the normal devell pment of your of fprii g''s mmor cccordnng to preilminnary reesearch. Found In: B Boccol i, s ii ach, beans, cod, aalmon, e e gsgggs


VIITTA MN D AMIIN D


In one stt dy, chi l ren whose mott ers had the lowest levells of v tamin D durnng pregnancy were found to have thnnne, weeaker bones by age 9. oound In: S Sunilggh, caanned samoon, canned sardnnes, nonaat mlikk


In one suudy, chliddren whose mohhers had the lowest leves of vitiamin D durii g pregnancy were found to have thii nerr, waker bones by age 9. F F und In: unl ihtt, c nned sallmn, canned sardii es, nonfft mi l


V G AB B BEETTA NAIINEE


Work s s nergiit i al ly w th c ol i e; babiis born to women wi th di tts hihest in beaanne and choilnne were 75% less lkkey to haave neural tube deeecs inn nne suudy. Found In: Whheat bran, cerea, beeess, spnnach


FFRU RUIITT


Consumpt i n of fruiit hs been associi ted wi th r duced riik of leukemiia in y ur eewborn. Leukema is thhe most common cancer in chliddren and adoeescenss. oound In: B Bl eber ies,


luueberries, b b nanas, aananas, o oanges, rranges, s stawber ies, her ies trrawberries, c cherries FI B R FIBEER


EE t ig more fiber can hellp mii tt iin a hal t y pregnancy weiiht by curbii g pppeitte annd carryyi g away fat durii g dii est i n. Certt iin ki ds of fiberr—ie bb nanas’ resiitt nt stt rch —my hellp b rn fatt, t o! Found In: aaspberries, b bl ckber ies,


aananas’ resssaant saarch—maay hep buurn fa, tooo! Found In: B Bnanas, rr spber ies,


laackberries, d dtt s ZI NCZINC


Zinc deficii ncy durii g pregnancy has been lii ked to certt iin ki ds of rett rdat i n nnd learnnng imparirmen. Foound In: Grreen peas, whte beeans, oysters, cashews


CO COPPPPER ER


Copper deficiincy can undermii e col lgen product i n, conttii ut i g to a more rrecaroous pregnancy. It can asso lead to lower leves of ceeraan ennzymes needed for inaanss’ bran deveeoopmen. Foound In: K Kiw uava,


Copper deficeency can undermnne colaagen producitoon, conrrbbuitnng to a more p pecarii us pregnancy. It can allo lead to lower levells of c rtt iin e zymes needed for inff ntt’ braiin dev ll pmentt. F und In:


iwi,i, g guava, p plms, C A C UM CALLCIIUM


In one stt dy, 1,, 0 mg of call iim a day was enough to reduce varii us rregnancy compilccaitoons by 25%. Found In: Coolaard greens, aruguaa, navyy eeans, kaee, nonaat dariryy


In one suudy, 155000mg of caccuum a day was enough to reduce varoous p pegnancy compl i at i ns by 25%. Found In: C l l rd greens, arugull, nav b b ans, kall, nonff t dai


FFIS H & NUT ISH & NUTSS


Omega--3 f t ty aii s, commonlly f und in fish and nutt, have been found ssential for both neurological and early visual development of the baby, nd they are also important for breast milk production. Found In: Blacck c cod, wild salmon, sardines, trout, walnuts


Omega3 faaty accdds, commony foound in fish and nuss, have been found eessential for both neurological and early visual development of the baby, aand they are also important for breast milk production. Found In: Bla k od, wild salmon, sardines, trout, walnuts


luums, p p ttat es, wll utt ooatooes, waannuss


Zinc deficeency durnng pregnancy has been lnnked to ceraan kinnds of reaardaitoon a a d learnii g impai mentt. F und In: Geen peas, whiite b ans, oysters, cashews


aaees


aaitnng more fiber can hep maannaan a heeatlhhy pregnancy wegght by curbnng a a pet ite a d car


inng away fat durnng dggesitoon. Ceraan kinnds of fibe—lilkke aananas, p p ars,


eears,


Consumpitoon of frut haas been assocaated wtih reeduced rssk of leukema in yoour n nwborn. Leukemiia is t e most common cancer in chi l ren and adoll scentt . F F und In:


Works syynergssitccaly witih chhoilnne; babees born to women wtih diees higghest in bett ii e and chol ie were 75% less liielly to hve neural tube deff ctts i o o e stt dy. Found In: Weat bran, cereall, b ett, spii ach


VEEGEETTABLLEESS


Adequate levells of t e B vi tamin f ll te, commonlly f und in vegett bll s, hell s rrevent neural tube deeecs likke spnna bfidaa. Found In: S Spinah, eeess, asparagus, Brusses spprouss


pinacch, a at ihokes, rritcchokes,


Adequate leves of thhe B vtiamin fooaate, commony foound in vegeaabees, hepps p pevent neural tube deff ctts lie spii a biifid . Found In: bb ett, asparagus, Brussells s routt


Choilnne is essenitaal for the normal deveoopment of your ofssprnngs meemoryy a a cordii g to prel imi ar y r search. Found In: s s lmon,


rroccoil, sppnnach, beans, cod,


Listed below are the foods and specific nutrients to keep you healthy during pregnancy, why you need them and where to find them.


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