Bottled Alkaline Water

The Basics of Prenatal Nutrition

Expecting Mother in Purple

We all know that proper nutrition is important. However, there is probably no other time in your life when it is as important as when you are pregnant. Whether you’ve always been a health nut or you’re just getting started on improving your diet, it’s never too late to start making positive changes that will impact your health. No matter what stage of your pregnancy you’re at, both you and baby can benefit from better nutritional habits and adequate hydration.

During pregnancy, proper nutrition and hydration is not only critical for your baby’s proper development but is essential for you to replenish the nutrients that are going to your baby and to make sure that you stay as healthy as possible, too. Our bottled alkaline water delivers all of the prenatal vitamins you need during your pregnancy, it helps to keep you hydrated, and it's a great way to mitigate your morning sickness symptoms. Your decisions about what you put in your body while pregnant are one of the best ways to ensure your baby gets a strong, healthy start to life and is one of the few times you can directly impact their development.

The old adage that you need to “eat for two” while you’re pregnant actually isn’t true! You only need to increase your calorie count a little bit in your second and third trimesters (about 300 and 500 calories a day, respectively), and what you eat and the nutrient content of those foods are actually much more important that how much you eat. Here is a brief guide to some of the vitamins, mineral and other nutrients you want to make sure you’re getting during pregnancy: (It is important to note that this is a general guide, and you should always consult your doctor before making any changes to your diet when pregnant—especially if you are carrying more than one baby or were under or over weight when you became pregnant.)

Protein You want to make sure your diet is protein-rich with three servings of protein totaling about 75 grams each day. Here are some examples of foods that are approximately one serving of protein:

  • 4 ounces of tuna, salmon, chicken or red meat
  • 1 cup low-fat Greek yogurt or cottage cheese
  • 4 ounces of canned tuna
  • 2-3 large eggs
  • 4 ounces of tofu

Vitamin C Make sure you get about three servings of vitamin C each day to help with the growth and repair of tissue for both you and baby and the absorption of iron. These are each about one serving:

  • Half a cup of kale, broccoli or pineapple
  • Two-thirds of a cup of blackberries or raspberries
  • 1 cup raw spinach or cooked edamame
  • 2 cups watermelon or romaine lettuce

Calcium It is best to aim for four servings of calcium a day, totaling 1,200 milligrams. Calcium is especially important in the third trimester—so make sure no to skimp there. Here are some examples of foods that are about one serving of calcium:

  • 1 and a half cups frozen yogurt (that’s right—fro-yo is good for you!)
  • 1 cup low-fat milk, yogurt or calcium-fortified orange juice
  • 1 and a half cups cooked edamame
  • 4 ounces of canned salmon
  • 1 ounce of hard cheese (such as Cheddar, Gouda or Pecorino Romano)
  • NutraPre! NutraPre is also loaded with easily absorbable calcium

Whole Grain Try and shoot for six servings of whole grains and legumes each day. This may sound like a lot, but it’s actually pretty attainable! Here are examples of foods that are one serving:

  • Half of a cup of cooked quinoa, cooked lentils, cooked edamame, cooked brown rice, granola or any kind of cooked beans
  • Half of a whole-wheat English muffin or pita
  • 1 cup cooked oatmeal
  • 1 ounce of whole grain pasta
  • 1 slice of whole-wheat bread

Iron There’s no consensus on how much iron you should be getting, but you should be eating some iron-rich foods each day. Here are some examples:

  • Red meat, turkey and chicken thighs or legs (dark meat)
  • Cooked spinach
  • Quinoa
  • Any kind of beans

Healthy Fat Healthy fats are essential for proper brain development in your baby so you definitely want to make sure you’re getting your full servings here. Try and get four servings of healthy fats each day. Here are examples of foods that are approximately one serving:

  • 1 tablespoon butter, olive oil or mayonnaise
  • 2 tablespoons salad dressing or cream cheese
  • One-quarter of a cup of sour cream
We hope this information helps keep both you and baby as happy and healthy as possible during your pregnancy. Remember, staying hydrated is just as important as a balanced diet. To order NutraPre, our bottled alkaline water, either as a subscription or a single order, go to the “Buy NutraPre” page in the top, right-hand corner of our site. If you’re interested in learning more about our revolutionary new product, you can fill out our contact form or connect with us on social media. We are on Twitter, Facebook, Google+and Pinterest.