Pregnant Nutrients Needed Reviewed by Steven Dowshen, MD

1. Protein cell growth and blood production; Greenwise (organically raised) lean meat, fish, poultry, egg whites, beans, peanut butter, tofu
2. Carbohydrates daily energy production; breads, cereals, rice, potatoes, pasta, fruits, vegetables
3. Calcium strong bones and teeth, muscle contraction, nerve function; milk, cheese, yogurt, sardines or salmon with bones, spinach
4. Iron red blood cell production (to prevent anemia);  lean red meat, spinach, iron-fortified whole-grain breads and cereals
5. Vitamin A healthy skin, good eyesight, growing bones; carrots, organic dark leafy greens, sweet potatoes
6. Vitamin C healthy gums, teeth, and bones; assistance with iron absorption; fresh citrus fruit, broccoli, tomatoes, fortified fruit juices
7. Vitamin B6 red blood cell formation; effective use of protein, fat, and carbohydrates; pork, ham, whole-grain cereals, bananas
8. Vitamin B12 formation of red blood cells, maintaining nervous system health;  meat, fish, poultry, milk (goat’s milk is closer to human milk)  Note: vegetarians who don't eat dairy products need supplemental B12
9. Vitamin D healthy bones and teeth; aids absorption of calcium; fortified milk, dairy products, cereals, and breads.
10. Folic acid blood and protein production, effective enzyme function; green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts
11. Fat -body energy stores; meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils (Note: limit fat intake to 30% or less of your total daily calorie intake)

       After Birthing
If you decide to breast feed you will naturally drop weight over a healthy time period.  If you are nursing enjoy the natural and gentle weight loss.  If you decide to bottle feed then according to Arijit K Roul a freelance writer, the ‘four-week diet’ schedule after delivery is:

1. In the first week after your delivery eat fresh organic vegetables and fruits. These will supply you with the essential fiber and other important nutrients needed to rebuild your body and lose excess fat.
2. In the second and third week of your delivery add lean protein foods. Lean proteins such as meat and fish can help rebuild your muscles.  Abdominal muscles can be rebuilt by adding gentle specific exercises.
3.  According to the ‘four-week diet’ schedule after delivery, in the fourth week of your delivery eat the lean protein foods in the morning and then eat fresh organic fruits and vegetables thought out your day.

Nursing Basics according to Sylvia Brown with Mary Dowd Struck and medically reviewed.

1. Increase your purified water consumption by one quart per day, so that you are drinking a total of 2.5 to 3 quarts. Nursing women tend to be thirstier anyway, especially during feeding sessions, because part of their water consumption goes directly to milk production. But don't overdo it: too much liquid also can reduce milk production.
2. Increase your daily caloric intake of wholesome, organic foods to 2,500 calories: you can increase food intake if you are planning to continue breast-feeding for longer than three months (2,800 calories per day). However, be careful: many nursing mothers are tempted by sweets.  Remember you are building a future body for yourself and your baby.  According to Dr. Oz, sugar in sweets or any processed food is more dangerous to your health than smoking. So chose to enjoy more lean proteins (spice them up with fresh herbs or refer to the recommended cookbook in this article). The basic rule is to eat I gram of lean organic protein each day for every pound you weigh.