{"id":7131,"date":"2017-06-06T00:00:00","date_gmt":"2017-06-06T00:00:00","guid":{"rendered":"https:\/\/www.kcalextra.com\/wellness-blog\/5-prenatal-power-foods\/"},"modified":"2024-07-03T08:43:31","modified_gmt":"2024-07-03T08:43:31","slug":"5-prenatal-power-foods","status":"publish","type":"post","link":"https:\/\/kcallife.com\/blog\/5-prenatal-power-foods\/","title":{"rendered":"5 Prenatal Power Foods"},"content":{"rendered":"

5\u00a0Prenatal Power Foods<\/strong><\/p>\n

1. Spinach<\/h4>\n

When it comes to the development of your baby, the most important nutrient you need in your diet is folate!\u00a0 This B-vitamin helps protect against the development of neural tube defects, and abnormal development in the brain and spinal cord.\u00a0 This is the one nutrient that usually gets prescribed by your doctor the moment you even think about getting pregnant.\u00a0 In addition to getting folate from supplements, it\u2019s also present in many foods including leafy greens like spinach, citrus fruits, peas and beans.\u00a0 You will need about 800 mcg daily before conception and throughout pregnancy.\u00a0 Make a folate packed Spinach salad with asparagus, orange slices and a few peanuts for good measure.\u00a0 Spinach provides 115 mcg in just \u00bd cup, while asparagus provide 89 mcg in 4 spears, 1 orange delivers 52 mcg and peanuts provide 41 mcg in a 1 oz serving!<\/p>\n

2. Greek Yogurt<\/h4>\n

This creamy delight is full of high quality protein and more importantly bone-building calcium.\u00a0 When it comes to strengthening bones, and developing bones and teeth of your baby, calcium is an important mineral.\u00a0 Calcium also helps develop the circulatory, muscular and nervous system.\u00a0 The recommended daily value for calcium is 1000 mg per day. \u00a0If you don\u2019t have enough calcium, to sustain the needs of your developing baby, your body will take calcium from your bones, decreasing your bone mass, and increasing your risk for Osteoporosis later in life. \u00a0One cup of non-fat Greek Yogurt provides\u00a0 \u00a017 g of protein and 18% of your daily value of calcium.\u00a0 Choose non-fat Greek Yogurt that doesn\u2019t contain added sugar, instead add a dash of vanilla and fresh berries.<\/p>\n

3. Whole Eggs<\/h4>\n

Whole eggs are high in protein, and deliver a source of fats including monounsaturated, polyunsaturated fats and even a source of cholesterol, which is important in the balance of hormones, but eggs are also a good source of Vitamin D.\u00a0\u00a0\u00a0 Just one whole egg, provides 11% of the 600 IU you need daily.\u00a0 Mix one whole egg with a few extra egg whites, add your favorite veggies such as spinach, pepper mushroom, or even shredded sweet potato to create your own combination of a healthy omelet!<\/p>\n

4. Lean Red Meat<\/h4>\n

Lean steak provides a whole lot of goodness including lean building protein, zinc, energizing creatine and blood building iron.\u00a0 When you\u2019re pregnant blood volume expands, to accommodate changes in your body and development of your baby including their blood supply, thus doubling your need for the all important iron mineral from 18 to 27 mg daily.\u00a0 Iron is involved in the production of hemoglobin, the protein that carries oxygen to your tissues.\u00a0 If you are lacking iron in your diet, not only will you feel tired and fatigued, you can also put yourself at risk for preterm delivery and a lower birth weight for your baby.\u00a0\u00a0 A 100 g serving of lean red meat provides 3.5 mg per serving.\u00a0 Not a fan of steak? Try turkey \u2013 it delivers about 2.1 mg per serving.<\/p>\n

5. Citrus Fruit<\/h4>\n

Citrus fruit provide a source of vitamin C, which can help in formation of collagen and the structural proteins that make up our skin, hair and nails, and your babies skin, hair and nails too!\u00a0 Choose from your favorite sources of citrus fruit such as oranges, grapefruits, or add lemon or lime to water.\u00a0 Vitamin C can also help your body access and use iron. \u00a0\u00a0Daily vitamin C requirements for pregnant women are 70 mg per day.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

5\u00a0Prenatal Power Foods 1. Spinach When it comes to the development of your baby, the most important nutrient you need in your diet is folate!\u00a0 This B-vitamin helps protect against the development of neural tube defects, and abnormal development in the brain and spinal cord.\u00a0 This is the one nutrient that usually gets prescribed by […]<\/p>\n","protected":false},"author":1,"featured_media":23722,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[33,64],"tags":[],"acf":[],"yoast_head":"\n5 Prenatal Power Foods - Kcal - Health & Wellness Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/kcallife.com\/blog\/5-prenatal-power-foods\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Prenatal Power Foods - Kcal - Health & Wellness Blog\" \/>\n<meta property=\"og:description\" content=\"5\u00a0Prenatal Power Foods 1. Spinach When it comes to the development of your baby, the most important nutrient you need in your diet is folate!\u00a0 This B-vitamin helps protect against the development of neural tube defects, and abnormal development in the brain and spinal cord.\u00a0 This is the one nutrient that usually gets prescribed by […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/kcallife.com\/blog\/5-prenatal-power-foods\/\" \/>\n<meta property=\"og:site_name\" content=\"Kcal - Health & Wellness Blog\" \/>\n<meta property=\"article:published_time\" content=\"2017-06-06T00:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-03T08:43:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/kcallife.com\/blog\/wp-content\/uploads\/2024\/07\/5_PrenatalPowerFoods-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"705\" \/>\n\t<meta property=\"og:image:height\" content=\"490\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"superadmin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"superadmin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/kcallife.com\/blog\/5-prenatal-power-foods\/\",\"url\":\"https:\/\/kcallife.com\/blog\/5-prenatal-power-foods\/\",\"name\":\"5 Prenatal Power Foods - Kcal - Health & Wellness Blog\",\"isPartOf\":{\"@id\":\"https:\/\/kcallife.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/kcallife.com\/blog\/5-prenatal-power-foods\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/kcallife.com\/blog\/5-prenatal-power-foods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/kcallife.com\/blog\/wp-content\/uploads\/2024\/07\/5_PrenatalPowerFoods-1.jpg\",\"datePublished\":\"2017-06-06T00:00:00+00:00\",\"dateModified\":\"2024-07-03T08:43:31+00:00\",\"author\":{\"@id\":\"https:\/\/kcallife.com\/blog\/#\/schema\/person\/c72c4e6a03f5378e4402d866f9054d35\"},\"breadcrumb\":{\"@id\":\"https:\/\/kcallife.com\/blog\/5-prenatal-power-foods\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/kcallife.com\/blog\/5-prenatal-power-foods\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/kcallife.com\/blog\/5-prenatal-power-foods\/#primaryimage\",\"url\":\"https:\/\/kcallife.com\/blog\/wp-content\/uploads\/2024\/07\/5_PrenatalPowerFoods-1.jpg\",\"contentUrl\":\"https:\/\/kcallife.com\/blog\/wp-content\/uploads\/2024\/07\/5_PrenatalPowerFoods-1.jpg\",\"width\":705,\"height\":490},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/kcallife.com\/blog\/5-prenatal-power-foods\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/kcallife.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 Prenatal Power Foods\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/kcallife.com\/blog\/#website\",\"url\":\"https:\/\/kcallife.com\/blog\/\",\"name\":\"Kcal - Health & Wellness Blog\",\"description\":\"Eat Better Every Day\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/kcallife.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/kcallife.com\/blog\/#\/schema\/person\/c72c4e6a03f5378e4402d866f9054d35\",\"name\":\"superadmin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/kcallife.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/cf4aebfc28780212e267186fe954139a?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/cf4aebfc28780212e267186fe954139a?s=96&d=mm&r=g\",\"caption\":\"superadmin\"},\"sameAs\":[\"https:\/\/kcallife.com\/blog\"],\"url\":\"https:\/\/kcallife.com\/blog\/author\/superadmin\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 Prenatal Power Foods - Kcal - Health & Wellness Blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/kcallife.com\/blog\/5-prenatal-power-foods\/","og_locale":"en_US","og_type":"article","og_title":"5 Prenatal Power Foods - Kcal - Health & Wellness Blog","og_description":"5\u00a0Prenatal Power Foods 1. 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