Maternity Health 101: Vitamins, Minerals, Meals, and More - Performance Kitchen

With all the misinformation out there about food and nutrition, it’s easy to feel overwhelmed about making sure you are getting the right nutrients, especially when eating for two. Since moms-to-be already have enough on their plates, our chefs and registered dietitians at Performance Kitchen have worked together to create maternity health bundles and meal plans tailored to meet mom’s nutritional needs by trimester.

In the first trimester, the embryo grows into a fully formed fetus over the course of eight weeks. The key nutrient, folate, or vitamin B9, is responsible for your baby’s DNA replication and cell development, as well as preventing neural tube defects. Selections like our Shakshuka Breakfast Bowl contain eggs, spinach, and beans which are rich in not only folate, but fiber, choline, and iron as well.

Calcium is the most abundant mineral in the body, responsible for building bones, hair, nails, and teeth, all of which become denser and more defined in your baby during the second trimester. Pregnant women need 1000mg of calcium per day to make sure calcium is not leached from mom’s bones to the baby. Meals containing calcium in the form of sharp, white-cheddar cheese include the Enchilada Stack or the Chicken Meatballs with Penne.

Mediterranean Style Salmon Pasta and Mediterranean Style Lentils with Butternut Squash, which contribute to DHA intake, a type of omega-3 fatty acid essential for the development of your baby’s eyes, brain, and central nervous system. According to the American Pregnancy Association, pregnant women should consume at least 300mg of DHA daily. Our selection of meals in this bundle are higher in DHA and also includes foods that are high in protein, folate, calcium, and iron, like our Chicken Burrito Bowl.

Third trimester goals include increased calorie intake to support baby’s growth and development, as well as mom’s elevated energy needs. Include foods high in fiber like our Steel Cut Oatmeal with chunks of pineapple, grapes, quinoa, and peaches or the Yellow Thai Vegetable Curry with cashews, red lentils, brown rice, and roasted vegetables to keep mom regular.

Note: Every person’s dietary needs vary. While our meals and bundles are designed to be all-inclusive, consultations with our Registered Dietitians are free. Book a free appointment in person or online.  

Edited by Imashi Fernando RD for medical accuracy.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540/#:~:text=To%20assure%20that%20women%20have,reduced%20to%20500%20%C2%B5g%20during

https://www.pregnancybirthbaby.org.au/folate-and-pregnancy

https://americanpregnancy.org/infertility/folate-vs-folic-acid-what-you-need-to-know/

https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561751/

https://www.livescience.com/45090-pregnancy-diet.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986409/

https://www.stanfordchildrens.org/en/topic/default?id=third-trimester-85-P01242

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