Does your prenatal vitamin and your diet cover your nutrition needs?
Journal your eating and compare the label of your prenatal vitamin to the chart below. You also need about 44-60 grams of protein a day (more if you’re breastfeeding), 28-29 grams of fiber and about 64 ounces of fluid.
| Nutrient | RDA/Upper Limit |
|---|---|
| Carbohydrates | 160‒406 grams |
| Fiber | 28 grams, 29 while breastfeeding |
| Protein | About 60‒100 grams per day, plus 25 more if you’re expecting multiples |
| Water | About 3 liters |
| Calcium | 1,000‒1,200 mg (1-1.2 g), no more than 2,500 mg |
| Choline | 450 mg, 550 mg while breastfeeding, no more than 3,500 mg (3.5 g) per day. |
| Chromium | 29‒30 mcg during pregnancy, 44‒45 while breastfeeding, no more than 1.6 mg per day |
| Copper | 1,000 mcg, 1,300 while breastfeeding (1 – 1.3 mg) |
| Fluoride | 3.0 mg, no more than 10 mg per day |
| Iodine | 220 mcg, no more than 1,100 mcg per day |
| Iron | 27-30 mg, no more than 45 mg per day |
| Manganese | 2.6 mg, no more than 11 mg per day |
| Magnesium | 360-400 mg, no more than 350 mg per day from supplements |
| Omega-3 fatty acids (ALA, EPA, DHA) | 300‒1,000 mg, no more than 3,000 grams per day |
| Pantothenic Acid | 6 mg no determined upper limit |
| Selenium | 65 mcg, no more than 400 mg per day |
| Vitamin A | 770 mcg during pregnancy, 1,300 mcg while breastfeeding, no more than 8,000 mcg (2,500 IU) per day (try to get most vitamin A in the form of beta carotene) |
| Vitamin B1 (Thiamin) | 1.4 mg, no determined upper limit |
| Riboflavin (B2) | 1.6 mg, no determined upper limit |
| Niacin (B3) | 18 mg, no more than 35 mg per day |
| Vitamin B6 | 2.2 mg, no more than 100 mg per day |
| Vitamin B7 (Biotin) | 30 mcg, 35 mcg while breastfeeding, no determined upper limit |
| Vitamin B9 (aka Folic Acid) | 600 mcg – 1,000‒5,000 for women who have had a fetus or infant with a neural tube defect. |
| Vitamin B12 | 2.2 mcg, no determined upper limit |
| Vitamin C | 60‒300 mg, no more than 2,000 mg per day |
| Vitamin D | 5 mcg (200 IU), no more than 2,000 IU per day |
| Vitamin E | 15 mg (22.5 IU), no more than 1,000 mg (1 g) per day |
| Vitamin K | 65‒90 mcg, depending on age, no determined upper limit |
| Zinc | 8‒13 mg, no more than 40 mg per day |
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