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Eating Sunflower Seeds During Pregnancy

Healthy ways to eat during pregnancy. The do's and don'ts of what to and what not to eat.

Good nutrition during pregnancy is key to having a healthy baby.   A pregnant mother should consume approximately 300 additional calories per day than she did before becoming pregnant.  Morning sickness during the first few months of pregnancy can make it very difficult to maintain this calorie level.  Prenatal vitamins are crucial during this time to help maintain a healthy diet.  Prenatal vitamins can be found in a variety of forms at your local drug store, search for one containing folic acid.

Sunflower seeds contain Zinc which is also found in pumpkin seeds, squash seeds, seafood, organ meats, mushrooms, brewer's yeast, soybeans, eggs, wheat germ, meats, and turkey.  All these food are acceptable during pregnancy using moderation.

A pregnant mother should eat at least

  • 6-11 servings of breads and grains each day.
  • 2-4 servings of fruit
  • 4-6 servings of vegetables
  • 4 servings of dairy products for 1000-1300 mg of calcium daily
  • 3 servings of protein such as meat, poultry, fish, eggs or nuts/ seeds
  • Choose enriched whole grains as a fiber source.
  • Drink at least 8 glasses of water per day. 
  • 3 servings of iron rich foods per day for 27 mg 
  • 1 source of vitamin C everyday for 70 mg
  • 1 source of folic acid every day for .4 mg- dark green leafy vegetables, veal, legumes, etc.
  • 1 source of vitamin A every other day - carrots, pumpkins, sweet potatoes, spinach, apricots, cantaloupe, etc


  • Alcohol-linked to birth defects, premature delivery, mental retardation and low birth weight
  • Caffeine- no more than 300 mg per day.  8 oz of coffee has 150 mg, 12 oz of soda 30-60 mg
  • Saccharin-it can cross the placenta.  The FDA has approved Equal, NutraSweet and Splenda as safe in moderation.  Talk to your doctor about sweeteners.
  • Fat- decrease your fat intake to 30% of your total daily calories.
  • Limit cholesterol to 300 mg or less per day.
  • Do not eat shark, swordfish, king mackerel or tile fish (white snapper) due to  high levels of mercury.
  • Avoid soft cheeses - feta, Brie, Camembert, Blue-veined and Mexican-style cheeses.
  • Avoid unpasturized dairy products which can cause Listeria infection.  Hard cheese and processed cheese, cream cheese, cottage cheese and yogurt are fine.
  • Avoid raw fish and shellfish such as oysters and clams.

Pregnancy is an exciting time.   A healthy baby is a blessing.  Moderation is the key to a healthy pregnancy.  Moderation in eating and exercise can result in a healthy baby and a healthy mom.


Mayo Clinic

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Valuable information for the pregnant mothers