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Are You Getting Enough of the Good Stuff?

Getting the proper nutrition during pregnancy is essential for your health and your baby’s developement. Pregnant and nursing mamas need more of some nutrients than the average person. These include a variety of foods that include protein, carbohydrates, vitamins, nutrients, minerals and fats. Some women rely solely on their diet to receive all the valuable nutrition they and their babies need. But most women find that can be difficult, so they opt to take a prenatal vitamin. *Supplements do not replace a healthy diet but rather ensure a woman is receiving the essential vitamins, and all supplements should be cleared with your Dr. prior to taking them.* Below is a list of the most necessary nutrients, the amount you need, and the foods in which they are abundant in. 


- Omega-3 fatty acids (DHA, EPA) – 1,000 milligrams – Salmon and other fatty fish, Enriched eggs, Algae

- Folate (folic acid) – 600 mcg (micrograms) – Beans, Asparagus, Leafy greens, Avocados, Strawberries, Oranges

- Protein – 71 grams – Beef, Seafood, Poultry, Pork, Eggs, Beans, Seeds, Nuts, Dairy

- Iron – 27 mg (milligrams) – Beef, Seafood, Poultry, Pork, Beans, Enriched grains

- Fiber – 28 grams – Whole grains, Beans, Vegetables, Fruit

- Vitamin D – 600 IU (international units) – Fish, Fortified foods (like milk)

- Zinc – 11 mg (milligrams) – Beef, Seafood, Poultry, Pork, Beans, Peas, Seeds, Nuts, Enriched grains

- Calcium – 1,000 mg (milligrams) – Milk, Yogurt, Cheese, Green leafy vegetables, Fortified food

- Choline – 450 mg (milligrams) – Beef, Soy, Egg yolks, avocado


    Allya Orlov is a Certified Health Coach and a proud MomMe. She provides nutrition, fitness and wellness counseling, specializing in pre- and post-natal nutrition. She does private sessions with clients with the goal of bringing health, harmony and balance to both mother and child. All Club MomMe fans get a FREE initial consultation! Book your free session today at www.OrganicLifeWellness.com

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