(714) 646-6641 

 april@ocnutritioncoaching.com

 248 Victoria Street Unit 4

Costa Mesa, CA 92627

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It is important for pregnant women to eat right for themselves and for their baby. The following are some frequently asked questions about pregnancy and nutrition that we get from pregnant women and their loved ones:

 

What are my calorie requirements?

  • Typically it is recommended to consume an additional 300 calories per day throughout the second and third trimesters

  • For twin pregnancy: an additional 150 calories per day above the needs of a singleton pregnancy. (Or 450-500 extra calories per day)

It is important to note that the types of foods eaten are more important than simply home much.

 

What are my protein requirements?

  • An additional 10 gram per day above regular needs (or minimum of 71 grams per day)

  • This equates to 3-4 servings per day

 

What are my vitamin and mineral requirements?

Calcium

  • Daily Reference Intake (DRI): 1000 mg/day

  • This equates to 3-4 servings per day

  • A serving is:

    • 1 cup milk or calcium fortified juice or soy milk

    • 1.5-2 ounces hard cheese

    • 1 cup yogurt

    • 1-1.5 cups pudding or ice cream

  • Calcium from vegetables is harder to absorb

 

Folic Acid

The Institute of Medicine recommends all women capable of becoming pregnant should consume a supplement containing 400 mcg of folic acid in addition to folate found in foods.

  • DRI: 600 mcg/day

  • Food sources of folate:

    • Fortified cereals

    • Legumes

    • Orange juice

    • Spinach

    • Asparagus

Iron

  • DRI: 27 mg/day

  • The National Academy of Sciences recommends a supplement with 30 mg/day after 12th week for most people.

 

For more information individually tailored to your needs, contact us for an appointment.

Fertility Program

Initial Nutrition Assessment:  This 60 minute nutrition assessment will guide you through a healthy eating plan to improve your chances of getting and staying pregnant.   

 

Fertility Meal Plan:  Your dietitian will create a meal plan just for you to promote fertility.    

 

Additional Support: This program includes a 30 minute phone follow-up with your dietitian. Your dietitian will provide you with healthy recipes, snack ideas, handouts and more.   

 

Pregnancy Program

Initial Nutrition assessment:  This 60 minute assessment will guide you through a healthy eating program to maximize your nutritional intake through all stages of pregnancy, and help prevent pregnancyrelated medical issues such as anemia, gestational diabetes and more.   

 

Pregnancy Meal Plan:  Your dietitian will create a personalize meal plan just for you based on your nutrition requirements each trimester, weight status, lifestyle and more.   

 

Trimester Check-Ins:  Each trimester, your dietitian will review your dietary intake and make nutrition recommendations based on your progress. Pregnancy-related issues will be addressed, blood work will be reviewed and additional recipes, snack lists and nutrition handouts will be provided.