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  Introduction

  As a pregnant woman, you’ll never have the opportunity to nurture your children again the way you do right now, while they’re safely inside you, tucked away from the outside world. This could likely be the last time you’ll be able to get your child to eat his or her vegetables without a fight!

  Proper pregnancy nutrition is a vital factor in fetal development, since the fetus is physically incapable of providing for itself, nor can it show any visible signs of malnourishment between monthly check-ups like a newborn can. That means that for the next nine months, it’s going to be completely up to you to ensure that you are properly eating for two, taking in the foods that are rich in the nutrients that will help your baby be healthy.

  Eating the right foods is also important for you because your baby is going to take what it needs long before those nutrients ever have the opportunity to go through your system. By not eating properly, you would not only harm your baby, but you would also be harming yourself.

  This book was written from the perspective of “Dr. Mom,” rather than “Dr. Smith.” Throughout the coming sections, you’ll find a thorough breakdown of the nutrients you need to ensure you deliver a healthy baby. Then, if you want to further your learning, you can go on to read Pregnancy Nutrition Part 2, where I’ll provide basic guidelines for the trimester-by-trimester dietary changes you’re going to have to make.

  Happy Reading and Eating!
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  From A to Zinc

  The first step to getting proper vitamins during your pregnancy is understanding what you’re eating, how much you should eat, why you’re eating it and how it’s going to help your baby.

  Please note: Be sure your physician knows exactly what vitamins, medications and supplements (including herbal) you take, regardless of how insignificant you may believe them to be. We have provided guidelines to go by, but every woman is different and your doctor will know what is best for you individually.

  Here is a list of the most important vitamins you should ingest during your pregnancy:

  1. Vitamin A: Vitamin A helps the development of baby’s bones and teeth, as well as their heart, ears, eyes and immune system (the body system that fights infection). Vitamin A deficiency has been associated with vision problems, which is why your mom always told you to eat your carrots when you were a kid! Getting enough Vitamin A during pregnancy will also help your body repair the damage caused by childbirth.

     Pregnant women should consume at least 770 micrograms (or 2565 IU, as it is labeled on nutritional labels) of Vitamin A per day, and that number almost doubles when nursing to 1300 micrograms (4,330 IU). Be aware, however, that overdosing on Vitamin A can cause birth defects and liver toxicity. Your maximum intake should be 3000 mcg (10,000 IU) per day. Vitamin A can be found in liver, carrots, sweet potatoes, kale spinach collard greens, cantaloupe, eggs, mangos and peas.

  2. Vitamin B6: Also known as Pyridoxine, Vitamin B6 helps your baby’s brain and nervous system develop. It also helps Mom and baby develop new red blood cells. B6 has also been known to help alleviate morning sickness in some pregnant women.

     Pregnant women should consume at least 1.9 mg per day of Vitamin B6. That amount rises slightly when nursing to 2.0 mg per day.

     Vitamin B6 can be found in fortified cereals, as well as bananas, baked potatoes, watermelon, chick peas and chicken breast.

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