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For 9 months, your baby’s nourishment will rely solely on what you eat. In fact, you’ll need to take some very important nutrients for optimal fetal development (around extra 300 kcal for the 2nd and 3rd trimesters*).
Scroll down to find out what they are.
CALCIUM
- *RENI Per Day and Source:
- 800 mg
- Milk and milk products, spinach, dried dilis, sardines, and tawilis
- How does it Nourish You?
- Helps restore calcium reserves to prevent bone demineralization
- How does it Nurture Your Baby?
- Important for bone, heart, muscle, and teeth development
- *Required Energy and Nutrient Intake
IRON
- *RENI Per Day and Source:
- 27 mg – 1st trimester
- 34 mg – 2nd trimester
- 38 mg – 3rd trimester
- Red meat, fish, poultry, dried fruit and beans, green leafy vegetables
- How does it Nourish You?
- Helps create red blood cells that deliver oxygen to your baby; lowers risk of premature delivery; prevents anemia and fatigue
- How does it Nurture Your Baby?
- Helps prevent iron deficiency anemia, premature birth, and low birth weight (babies who are born to mothers with severe anemia also have lower iron stores)
- *Required Energy and Nutrient Intake
FOLATE
PROTEIN
- *RENI Per Day and Source:
- 66 mg
- Meat, poultry, eggs, dairy products, beans, legumes, and nuts
- How does it Nourish You?
- Supports growth of maternal tissues, especially for the uterine and breast
- How does it Nurture Your Baby?
- For baby’s physical growth and development
- *Required Energy and Nutrient Intake
VITAMIN A
- *RENI Per Day and Source:
- 800 mcg (RE) / 2,664 IU
- Liver, eggs, carrots, spinach, green and yellow vegetables, broccoli, potatoes, pumpkin, yellow fruits
- How does it Nourish You?
- Helps form healthy skin and good eyesight; fights infection; helps repair postpartum tissue
- How does it Nurture Your Baby?
- Helps ensure normal fetal development and infection resistance
- *Required Energy and Nutrient Intake
VITAMIN B1, B2, B6, B12
- *RENI Per Day and Source:
- B1 – 1,400 mcg
- B2 – 700 mcg
- B6 – 1,900
- B12 – 2.6 mcg
- Liver, meat
- How does it Nourish You?
- Supports energy metabolism and may help alleviate morning sickness
- How does it Nurture Your Baby?
- Helps create new blood cells and supports brain development
- Required Energy and Nutrient Intake
VITAMIN C
- *RENI Per Day and Source:
- 80 mg
- Citrus fruits, broccoli, tomato
- How does it Nourish You?
- Helps in absorbing iron, and boosting the immune system; affects enzymes that help synthesize collagen, carnitine and neurotransmitters; lowers risk of premature rupture of membranes, premature delivery, and eclampsia
- How does it Nurture Your Baby?
- Helps promote healthy gums, teeth, and bones; lowers risk of premature birth
- *Required Energy and Nutrient Intake
CHOLINE
- RENI Per Day and Source:
- 500 mg based on US IOM* recommended intake
- Soybeans, egg yolk, butter, peanuts, potatoes, cauliflower, oats, sesame seeds
- How does it Nourish You?
- Helps restore maternal choline reserves
- How does it Nurture Your Baby?
- Important building block for brain development; a precursor of acetylcholine—a neurotransmitter involved in memory and learning
- *Based on the CODEX Guidelines on Nutrients and Health Claims CAC/GL 23-1997; Food/Products which contain vitamins and minerals that are 15% of NRV are considered good sources of vitamins or minerals. While Food/Products containing at least 10% of NRV for protein are considered good sources of protein. (FDA uses RENI as NRV values.)
DHA Preformed
- RENI Per Day and Source:
- 200 mg based on FAO** adequate intake DHA
- Fish oils (salmon, sardines, and tuna) and vegetable oils (flaxseed, soy, and canola)
- How does it Nourish You?
- Helps restore maternal DHA reserves
- How does it Nurture Your Baby?
- Important building block for baby’s brain and nerve tissue development
