Recommended Daily Allowances During Pregnancy and Breastfeeding
What to Eat: Recommended Daily Intake During Pregnancy
Maintaining a healthy diet is paramount when you're pregnant or breastfeeding. Experts suggest you eat a variety of healthy foods and take a daily prenatal vitamin recommended by your health care provider to help fill in nutritional gaps. We've all heard (or said!) the excuse, "I'm eating for two," but the reality is most pregnant or nursing women are advised to consume 300 extra calories a day (400 while nursing). That being said, I think it's most realistic to treat yourself and give in to cravings as long as it's in moderation.
To see a detailed chart breakdown of daily allowances, read more.
Recommended Daily Allowances from A.D.A.M
| Nutrient | Non-pregnant Women | Pregnant Women | Lactating Women | Function |
| Kilocalories | 2200 | 2500 | 2600 | Provides energy for basic body functioning |
| Vitamin A (micrograms=mcg) | 700 | 770 | 1300 | Aids vision; needed for growth of bones and teeth |
| Vitamin B6 (milligrams=mg) | 1.5 | 1.9 | 2.0 | Aids in the formation of red blood cells |
| Vitamin B12 (mcg) | 2.4 | 2.6 | 2.8 | Aids in the formation of red blood cells |
| Vitamin C (mg) | 75 | 85 | 120 | Needed for wound healing, resistance to infection, and collagen formation |
| Vitamin D (mcg) | 5 | 5 | 5 | Aids in the growth of bones and teeth |
| Vitamin E (mg TE) | 15 | 15 | 19 | Needed for the formation and use of red blood cells and muscles |
| Vitamin K (mcg) | 90 | 90 | 90 | Prevents a rare bleeding disorder in the newborn |
| Calcium (mg) | 1200 | 1000 | 1000 | Essential for the growth and health of bones and teeth and proper muscle and nerve function |
| Folate (mcg) | 400 | 600 | 500 | Prevents neural tube defects in the fetus; essential for blood and protein production and cell division |
| Iodine (mcg) | 150 | 220 | 290 | Required for hormone production |
| Iron (mg ferrous iron) | 18 | 27 | 9 | Essential for the production of hemoglobin, an important blood protein |
| Magnesium (mg) | 320 | 350 - 360 | 310 - 320 | Needed for proper nerve and muscle function |
| Niacin (mg NE) | 14 | 18 | 17 | Promotes healthy skin, nerves, and digestion; helps the body use carbohydrates |
| Phosphorous (mg) | 700 | 700 | 700 | Essential for the growth and health of bones and teeth |
| Protein (grams=g) | 38 | 50 | 60 | Needed for overall health and growth; aids in blood production and supplies the "building blocks" for your baby's body |
| Riboflavin (mg) | 1.1 | 1.4 | 1.6 | Aids in the release of energy to cells |
| Thiamin (mg) | 1.1 | 1.4 | 1.4 | Helps the body digest carbohydrates |
| Zinc (mg) | 8 | 11 | 12 | Aids in the production of enzymes and insulin |
