Nutrition

Dietary Guidelines for Americans, 2010

Maintain calorie balance.
Prevent or reduce overweight and obesity.
Increase physical activity.
Consume nutrient - dense foods and beverages.
Reduce sodium intake to less than 2,300 mg/ day (consume 1,500 mg if at increased risk for hypertension or kidney disease).
Consume less than 10% calories from saturated fat and less than 300 mg/ day from cholesterol.
Limit trans fat, solid fats, refined grains, and added sugars.
Consume alcohol in moderation (no more than one drink/ day for women and two drinks/ day for men).
Increase fruits and vegetables.
Consume at least half of all grains as whole.
Choose a variety of lean protein foods and vegetables.
Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D.

(Henry Goldie, 2016, page 275)

Keep track of your food and monitor your essential vitamin and minerals intake HERE.

Dietary Recommendations for Pregnant Women

Consume a healthy diet from the fruit, vegetables, grain, meat/ meat alternatives, and dairy food groups.
About 800 mg of calcium per day or 3 - 4 servings of low-fat/ fat-free calcium rich foods.
About 1,000 mg of calcium per day is recommended for a pregnant adolescent.
Consume iron and folic acid supplements and iron and folate- rich foods.
Limit cariogenic food occurrence.
Consume healthy snacks such as carrots, fresh fruits, or almonds.
Limit or avoid drinking beverages that are sweetened with sugar and contain caffeine.
- Substitute with fluoridated water.
Avoid sugar- containing chewing gum.
- Instead, use a sugarless chewing gum containing xylitol.

(Wilkins, 2017, page 843)