Pregnancy and Prenatal Diet Plan
A prenatal week with folate, iron, calcium, omega-3s, and protein written in. Change calories by trimester and swap aversions in Foodzilla.
Nutrients this week is built around
Folate, at least 600mcg a day from food plus a supplement, for neural-tube development. Leafy greens, fortified grains, and legumes are in the week. People planning pregnancy or in the first trimester should also take 400 mcg folic acid.
Iron, 27mg a day is the pregnancy target. This week provides 18mg or more from spinach, lentils, and fortified cereal. Pair with vitamin C. Supplement if labs are low.
Calcium, 1,200mg a day, from dairy, fortified plant milks, and leafy greens. Almond milk, kale, and fortified orange juice are used in the meals.
Vitamin D, 600 IU a day, with calcium, for fetal bone. Fortified food and oily fish are in. Sun is still the main source. Supplement if sun is limited.
Omega-3s, especially DHA, 200 to 300mg a day, for brain and eye development. Salmon and walnuts. Use an algae supplement if the client does not eat fish.
Protein, over 100g a day, from lean meat, tofu, beans, and legumes.
Vitamin C from oranges, peppers, and strawberries, for immunity and iron absorption.
Fibre, 40 to 60g a day, because constipation is common. Raise it slowly and drink water.
Foods to avoid in pregnancy
1. Soft cheeses such as feta, blue, and ricotta unless pasteurised.
2. Unpasteurised milk.
3. Raw or undercooked meat and seafood.
4. High-mercury fish such as shark, swordfish, and some mackerel.
5. Unwashed fruit and vegetables.
6. Raw eggs, including homemade mayonnaise made with them.
7. Alcohol. None.
8. Caffeine under 200mg a day.
Sample day
- Fibre, omega-3s, and vitamins at breakfast.
- Calories: 350 | Protein: 15g | Fibre: 10g
- Calcium, protein, and omega-3s.
- Calories: 200 | Protein: 12g | Fibre: 4g
- Protein, iron, folate, and fat.
- Calories: 450 | Protein: 20g | Fibre: 12g
- Fibre, protein, and vitamins.
- Calories: 150 | Protein: 5g | Fibre: 6g
- Omega-3s, protein, and vitamins.
- Calories: 550 | Protein: 35g | Fibre: 8g
- Fibre and fat.
- Calories: 180 | Protein: 4g | Fibre: 4g
How to use this template in your practice
Raise calories as pregnancy progresses. Increase iron and folate-rich foods. Swap aversions and allergies.
Export a branded PDF and send it through the portal with a grocery list that matches prenatal rules.
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