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Your Healthy Pregnancy Diet: Top Nutrients

Potassium

Your Benefits: Helps keep blood pressure in check and maintain proper fluid balance; necessary for normal heart beat and energy.

Pregnancy RDA: 4,700 mg

Best Food Sources: 

  • White beans, 1 cup canned -- 1,189 mg
  • Winter squash, 1 cup -- 896 mg
  • Spinach, 1 cup cooked -- 839 mg
  • Lentils, 1 cup cooked -- 731 mg
  • Sweet potato, 1 medium cooked -- 694 mg
  • Yogurt, fat-free, 1 cup -- 579 mg
  • Orange juice, 1 cup -- 496 mg
  • Broccoli, 1 cup cooked -- 457 mg
  • Cantaloupe, 1 cup -- 431 mg
  • Raisins, 1 cup -- 250 mg

Riboflavin

Your Benefits: Needed to produce energy; helps your body use the protein from food.

Pregnancy RDA: 1.4 mg

Best Food Sources: 

  • Raisin bran cereal, 1 cup -- 1.7 mg
  • Yogurt, plain, 1 cup -- 0.5 mg
  • Mushrooms, 1 cup cooked -- 0.5 mg
  • 1% milk, 1 cup -- 0.5 mg
  • Frosted Mini Wheats cereal, 1 cup -- 0.5 mg
  • Cottage cheese, low-fat, 1 cup -- 0.4 mg

Vitamin B6

Your Benefits: Helps produce protein for new cells, boosts the immune system, and helps form red blood cells.

Pregnancy RDA: 1.9 mg

Best Food Sources: 

  • Product 19 cereal, 1 cup -- 2 mg
  • Garbanzo beans, canned, 1 cup -- 1.1 mg
  • Baked potato with flesh and skin, 1 medium -- 0.6 mg
  • Beef, top sirloin, 3 oz cooked -- 0.5 mg
  • Chicken breast, 3 oz cooked -- 0.5 mg
  • Pork tenderloin, 3 oz cooked -- 0.4 mg
  • Halibut, 3 oz cooked -- 0.3 mg

Vitamin B12

Your Benefits: Helps produce red blood cells and helps your body use fat and carbohydrates for energy.

Pregnancy RDA: 2.6 mcg

Best Food Sources: 

  • Salmon, 3 oz cooked -- 5 mcg
  • Rainbow trout, 3 oz cooked -- 4 mcg
  • Light tuna, canned and drained, 3 oz -- 3 mcg
  • Beef, 3 oz cooked -- 2 mcg
  • Wheat Chex cereal, 1 cup -- 1 mcg

Vitamin C

Your Benefits: Makes it easier for your body to absorb iron from plant foods; builds strong bones and teeth; boosts immunity; keeps blood vessels strong and red blood cells healthy.

Pregnancy RDA: 85 mg; do not not exceed 2,000 mg

Best Food Sources: 

  • Sweet red pepper, 1 cup raw -- 283 mg
  • Orange juice, 1 cup -- 124 mg
  • Strawberries, 1 cup -- 106 mg
  • Grapefruit juice, 1 cup -- 94 mg
  • Broccoli, 1 cup cooked -- 74 mg
  • Orange, 1 medium -- 70 mg
  • Tomato, 1 medium -- 32 mg

Vitamin D

Baby Benefits: Helps your baby's body use calcium to build bones and teeth.

Your Benefits: Helps your body absorb calcium from food and use it to build your bones and teeth.

Pregnancy RDA: 600 international units (IU); don't exceed 4,000 IU

Best Food Sources: 

  • Milk, plain or flavored, 1 cup -- 100 IU
  • Fortified orange juice, 1 cup -- 137 IU
  • Fortified breakfast cereals, 1 cup -- 40 to 50 IU
  • Egg,1 large (vitamin D is in the yolk) -- 18 IU

 

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