Nutrition and Vitamins for Mom Flashcards
Protein requirement
60-70 mg per day (higher if multiple gestation)
Protein function
- supports growth of maternal tissue and blood volume expansion
- assists with the secretion of milk protein during lactation
- aids in the synthesis of products of conception
Protein sources
meats, eggs, cheese, yogurt, legumes, nuts and grains
Water requirement
at least 3 L per day
Water function
- aids in expansion of blood volume
- excretes waste products
- assists with milk secretion
Water sources
water (duh) and beverages made with water, fruits, lettuce, and fresh veggies
- shouldn’t include caffeinated bevs bc not recommended during pregnancy
Fiber requirement
25-30 mg per day
Fiber function
- promotes regular bowel elimination
- reduces long-term risk for heart disease
- reduces long-term risk for diabetes
Fiber sources
whole grains, bran, vegetables, fruits, nuts and seeds
Calcium requirement
1000-1300 mg per day
Calcium function
- promotes the development of the fetal skeleton and tooth formation
- maintenance of maternal bone and tooth mineralization
Calcium sources
milk, cheese, fish, dark leafy greens, and baked beans
Iron requirement
25-30 mg per day
Iron function
- promotes maternal hemoglobin formation and fetal liver iron storage
- important in combating maternal anemia that may occur during pregnancy
Iron sources
liver, meats, legumes, dark green leafy vegetables, and dried fruit
(take in between meals (take with orange juice or vitamin C to increase absorption)
Zinc requirement
11-12 mg per day
Zinc function
- component of numerous enzyme systems
- important in preventing some congenital malformations
Zinc sources
liver, shellfish, meats, whole grains, and milk
Iodine requirement
200-250 mcg per day
Iodine function
essential for producing more thyroxine, which is the hormone necessary to increase the maternal basal metabolic rate
Iodine sources
iodized salt, eggs, and dairy products
Magnesium requirement
350-400 mg per day
Magnesium function
involved in energy and protein metabolism, tissue growth, and muscle action
Magnesium sources
nuts, legumes, cocoa, and whole grains
Vitamin A requirement
750 mcg per day
Vitamin A function
cell development, tooth bud formation, and bone growth
Vitamin A sources
leafy vegetables, liver, dark yellow vegetables and fruits, and fortified butter
Vitamin D requirement
600 IU per day
Vitamin D function
involved in the absorption of calcium and phosphorus and improves mineralization
Vitamin D sources
fortified milk and breakfast cereals, salmon, tuna, butter, and liver
Vitamin E requirement
15 mg per day
Vitamin E function
protects cell membranes from damage and is especially important for preventing breakdown of red blood cells
Vitamin E sources
vegetable oils, leafy vegetables, whole grains, liver, nuts, cheese, and fish
Vitamin C requirement
80-85 mg per day
Vitamin C function
aids in tissue formation and integrity and enhances iron absorption
Vitamin C sources
citrus fruits, strawberries, broccoli, tomatoes, peppers, potatoes, and raw dark green leafy vegetables
Folic acid requirements
0.4-0.6 mg per day
Folic acid function
prevents neural tube defects and increases maternal red blood cell formation
Folic acid sources
fortified ready-to-eat cereals, green leafy vegetables, oranges, broccoli, asparagus, artichokes, and liver
