Nutrition
Although good nutrition is important throughout a person's life, it is never more important as during
formation before birth and in early infancy. The unbom baby is dependent for its nutrition on its mother
In order to satisfy these added nutritional needs, you need extra calories, protein, calcium, iron and folic
acid in your diet while avoiding caffeine, drugs and alcohol. After birth the breasted baby continues to
depend on nutrients supplied by the foods chosen by you.
The best food choices are those that are minimally processed, low in sugar and salt and free of artificial
colors, flavors and preservatives.
Calcium rich food sources
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almonds | 10 | 23mg |
broccoli | 1/2 cup cooked | 89mg |
carob flour | 1/4 cup | 120mg |
cheese, natural | 1 oz | 225 mg |
collard greens (leaves only) | 1 cup cooked | 360 mg |
collard greens (leaves and stems) | 1 cup cooked | 220 me |
cottage cheese | 1 cup | 138mg |
hijiki, cooked | 1/4 cup | 153 mg |
kale | 1 cup cooked | 210 mg |
kombu, cooked | 1/4 cup | 76 mg |
milk, low fat | 1 cup | 305 mg |
milk, whole | 1 cup | 290 mg |
mustard greens | 1 cup cooked | 190mg |
parmesan cheese | 1 tablespoon | 69 mg |
rutabaga | 1 cup cooked | 100 mg |
sardines w/bones | 3 ounces | 372 mg |
salmon | 3 ounces | 167 mg |
sesame seeds | 1 tablespoon | 105 mg |
sesame tahini | 2 tablespoons | 32 mg |
tempeh | 3 ounces | 129 mg |
torn | 4 ounces | 150mg |
turnip greens | 1 cup cooked | 250 mg |
wakame, cooked | 1/4 cup | 130 mg |
yogurt, plain l/f | 1 cup | 415 mg |
Folic Acid food sources
| asparagus | 5-6 spears | 64 mg |
beans, garbanzo | 1/2 cup cooked | 100 mg |
beans, navy | 1/2 cup cooked | 66 mg |
beets | 1 cooked | 45 mg |
brewer's yeast | 1 tablespoon | 313 mg |
cabbage | 1 cup shredded | 69 mg |
green beans | 1 cup pieces | 44 mg |
lettuce, romaine | 1 cup cut | 102 mg |
liver, chicken | 3 oz. cooked | 654 mg |
orange juice | 1 cup fresh | 164 mg |
spinach | 1/2 pound | 463 mg |
sweet potato | 1 medium | 84 mg |
sunflower seeds | 1/4 cup | 85 mg |
Iron food sources
| apricots, dried | 1/4 cup | l.8mg |
beans, cooked | 1 cup | 5.0 mg |
beef, roast | 3oz | 3.0 mg |
broccoli | 1/2 cup cooked | 1.7mg |
hijiki, cooked | 1/4 cup | 3.1mg |
jerusalem | 4small | 3.4mg |
artichoke | | |
kale | 1 cup cooked | 1.8mg |
liver, beef | 3oz | 7.5 mg |
millet | 1 cup cooked | 3.9 mg |
oatmeal | 1 cup cooked | 1.4mg |
peas,fresh | 1/2 cup cooked | 1.5 mg |
prune juice | 1/4 cup | 2.5 mg |
pumpkin seeds | 2 Tablespoons | 2.0 mg |
raisins | 1/4 cup | 1.3 mg |
spinach | 1 cup cooked | 4.0mg |
squash, butternut | 1 cup baked | 2.1 mg |
tempeh, cooked | 3oz | 10.0 mg |
tofu | 4oz | 2.3 mg |
wheat germ | 1/4 cup | 1.9 mg |
Safe Herbs During Pregnancy
| alfalfa | minerals |
aromatic spices | digestive aids,galactagogues |
beet root | iron |
comfrey | minerals, demulcent |
crampbark | antispasmodic |
echinacea | blood and lymphatic cleanser, pain |
eyebright | mild decongestant |
fenugreek | cuts phlegm |
hibiscus | flavorful |
horehound | decongestant |
lemon grass | flavorful |
lemon vernena | flavorful |
marshmallow | demulcent |
nettle | minerals |
red raberry leaves | uterine tonic |
rosehips | vitamin C, flavorful |
skullcap | nervine |
slippery elm | demulcent |
spearmint | diuretic, flavorful |
strawberry leaves | uterine tonic |
squawvine | uterine tonic |
wild yam | stomach sedative |
yellow dock | iron uptake |
Herbs to Avoid During Pregnancy
| diuretics | buchu, shepherd's purse, uva ursi |
emmenagogues | chamomile, dong quai,mugwort, pennyroyal |
hormone herbs | blue cohosh, false unicorn, ginseng |
laxatives | aloe, cascara, sagrada, senna |
liver | barberry, chapparal |
respiratory (strong) | hyssop, ma huang, yerba santa |
stimulants | coffee, guarana, kola,tea with caffine |
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