Italian Pasta with Tomatoes and Spinach

Italian Pasta with Tomatoes and Spinach

by | Sep 27, 2022 | Lunch/Dinner, Recent Recipes

Italian Pasta with Tomatoes and Spinach

Looking for a new pasta recipe? Then this Italian sausage pasta recipe is perfect for you! This pasta dish is packed with protein, fiber, and fresh vegetables. It’s a quick healthy dinner that comes together in less than 15 minutes.

Pasta Italian Sausage

Why you’ll love this recipe

  • This pasta with Italian sausage and veggie dish is packed with protein and loaded with veggies.
  • Come together in 15 minutes so perfect for a busy night.
  • Great meal prep recipe or double batching it for leftovers.

Ingredients for this easy pasta recipe

There are 4 simple ingredients to make this recipe.

  • Whole wheat fusilli pasta or bow-tie pasta – I recommend only using short pasta like bow-tie or fusilli pasta since these noodles capture more of the tomato sauce and make the overall taste come together better.
  • Spinach
  • Italian sausage (mild) – Check the ingredients to make sure there are no weird preservatives added to the Italian sausage that you are buying.
  • Tomatoes – I like to use cherry, cocktail, or roma tomatoes. Fresh tomatoes taste better, but canned works great for convenience.
Curry salad bowl ingredients

Nutritional benefits in this pasta recipe

  • Whole wheat pasta – Is a rich source of fiber and protein. Along with many nutrients to keep your heart healthy. Whole wheat pasta has a higher source of fiber, protein, and nutrients than white pasta.
  • Italian Sausage – A great source of protein, iron, and vitamin B12.
  • Spinach – Spinach is full of nutrients, vitamins, and antioxidants. It’s high in vitamin K and folate.
  • Tomatoes – Full of fiber, vitamin A, and vitamin C. They are rich in lycopene (a nutrient in plants that have antioxidant properties)
Pasta-italian-sausage

Add spinach to boiling pasta water

Once your pasta is fully cooked. Add your spinach to the hot water before straining your pasta. The spinach will quickly cook and then strain the pasta and the spinach together. It’s one of my favorite cooking hacks to add cook spinach to any pasta dish.

Other recipes to try

Chicken seasoning

How to store

This pasta recipe is great for meal prep or eating the leftovers the next day. The best way to store this recipe is to put the pasta in a airtight container in the fridge. The food will be good for up to 3 days.

I hope you give this delicious Pasta with Italian Sausage and veggies recipe a try! If you try this recipe, I’d love to know! Feel free to tag me @fullofwholesome on Instagram, write a comment below, or send me a message. Thank you!
Pasta-italian-sausage

Italian pasta with tomatoes and spinach

servings - 6
Print Recipe Pin Recipe
Cook Time 15 mins
Total Time 15 mins

Ingredients
  

  • 8 oz Whole wheat pasta
  • 1 lb Italian sausage (mild)
  • 16 oz Fresh tomatoes diced (or canned diced tomatoes)
  • 4 cups Spinach

Instructions
 

  • Fill a pot with water and bring to a boil. Once boiling add 8 oz of pasta noodles and cook to the pacakge instructions.
  • While the pasta cooks, cook the italian sausage in a pan over medium high heat. When the italian sausage is fully cooked add in the diced tomatoes. Cook for another 2-3 minutes until the tomatos are softened.
  • When the pasta is fully cooked. Before straining add 4 cups of spinach and stir. Strain once the spinach is soft.
  • Add the strained pasta and spinach back into the pot. Stir in cooked itlaian sausage and tomatoes. Enjoy!
Coconut Chicken Curry

Coconut Chicken Curry

by | Jun 23, 2022 | Lunch/Dinner, Recent Recipes

Coconut Chicken Curry

Quick and easy coconut chicken curry dish that comes together in less than 20 minutes.  Serve over brown rice for a delicious hearty meal.
coconut chicken curry
This yellow curry bowl is packed with fresh, healthy ingredients and has the perfect flavor – not spicy at all but you can add in some cayenne pepper if you want a kick of spice.

 Nutritional benefits in curry

  • Bell peppers – Bell peppers are an amazing source of vitamin A, Vitamin C, and potassium. They also have fiber, folate, and iron.
  • Chicken – Packed with protein, calcium, and phosphorous. Which are minerals that keep your bones healthy. Chicken has vitamin B5, magnesium, and tryptophan which are vitamins and minerals that help reduce stress.
  • Onion – Helps reduce cholesterol and break down blood clots.
  • Yellow curry powder – Yellow curry powder has a variety of spices that help reduce stress, improve blood sugar leaves, anti-inflammatory, and help boost heart health.
  • Coconut milk (unsweetened) – Coconut milk has antioxidants, balances electrolytes, and strengthens the immune system.
  • Brown rice –  Is a rich source of fiber, protein, and has many nutrients to keep your heart healthy.
curry-in-pot

Ingredients

Here are the ingredients to make this curry recipe.

  • Chicken breast – chicken tenders would work too.
  • Veggies – Yellow onion, green bell pepper, and orange bell pepper.
  • Coconut milk (unsweetened) – lite coconut milk also will work.
  • Seasoning and sweetener – Yellow curry powder, salt, turmeric, garlic powder, and pure maple syrup
  • Brown rice – Cauliflower rice or quinoa works great too.
  • Avocado oil – for sauting veggies

FAQ about this curry

  • Is this curry spicy? Nope, it’s the perfect mild curry. Perfect for anyone who doesn’t like spice but loves curry. If you want some spice sprinkle in some cayenne pepper. 
  • Best way to chop veggies for this curry? I love using my full-star vegetable chopper. Highly recommend having one. It’s by far one of my favorite kitchen items. It’ll save you so much time and chops vegetables perfectly. 
curry close-shot

Storing leftovers

  • To store – Put any leftovers in a container and refrigerate for 3-5 days.
  • To reheat – Microwave or heat up in a pan over low heat.
  • Freeze – Ensure the curry is cooled before placing it in a gallon bag or freezer-safe container. When ready to use, thaw overnight in the fridge. Warm up in a pot on medium heat in a pot. 

I hope you give this Coconut Chicken Curry recipe a try! If you try this recipe, I’d love to know! Feel free to tag me @fullofwholesome on Instagram, write a comment below, or send me a message. Thank you!

coconut chicken curry

Coconut Chicken Curry

servings - 5 people
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins

Ingredients
  

  • 1 lb chicken breast
  • 1 yellow onion
  • 1 green bell pepper
  • 1 orange bell pepper
  • 2 tbsp yellow curry powder
  • 2 tbsp maple syrup
  • 27 oz coconut milk unsweetened (can)
  • 1 tsp salt
  • 1 tsp turmeric
  • 1 tsp garlic powder
  • 1/3 cup water
  • 2 tbsp corn starch
  • 3 tbsp avocado oil divided (for cooking)

Instructions
 

  • Prep all vegetables. Chop the onions and diced the bell peppers.
  • In a sauté pan, add 1 tbsp oil and onion and bell peppers. Cook on medium heat. Once vegetables are soft place into a large cooking pot. 
  • Next, add 2 tbsp of oil to the sauté pan add chicken. Cook for 5 minutes on both sides until the chicken cooked all the way through.
  • Place cooked chicken on a cutting board. Chop into bite size pieces.
  • Add chopped chicken to the large cooking pot and mix with the vegetables. Sprinkle yellow curry powder and seasoning. Mix all together.
  • Mix in coconut milk and bring to a boil.
  • In a small bowl, mix together corn starch and water until dissolved. Pour into the pot and stir with the curry until the sauce thickens.
  • Serve with cooked brown rice or cauliflower rice.
Parmesan Crusted Tilapia

Parmesan Crusted Tilapia

by | May 22, 2022 | Lunch/Dinner, Recent Recipes

Parmesan Crusted Tilapia

This crispy parmesan baked tilapia recipe is a must-try (especially if you aren’t a fish lover). It has a simple breadcrumb parmesan coat for a nice crunchy taste. This tilapia recipe is the perfect nourishing dinner for busy weeknights. 
Crispy baked Tilapia

Tilapia health benefits

There are so many great health benefits to eating tilapia or any other fish. Fish is high in omega 3s, calcium, iron, zinc, vitamin D, vitamin B12, magnesium, iodine, potassium, and more. All of these vitamins and minerals help your heart and brain health. Nutrition experts recommend eating fish twice a week for a healthy diet.

How much protein do tilapia have?

1 cooked tilapia fillet has 23 grams of protein.

Here’s what you need to make parmesan baked tilapia

This easy recipe is made with a couple simple ingredients. Here’s the ingredient list:
  • 2 tilapia: Fresh or frozen (I prefer to buy wild caught fish they are more nutritious than farmed-fish)
  • 1/4 cup whole wheat breadcrumbs: I love making breadcrumbs in a food processor using bread. 
  • 1/4 cup shredded parmesan cheese
  • 1 tbsp melted butter

How to know when tilapia is cooked?

The best way to know if tilapia is fully cooked is to check with a fork. When you take the tilapia out of the oven, use a fork and poke the thickest part of the fish. The fish should easily flake when you turn the fork. Another way is to insert a thermometer and if the temperature is at 145F or above, the fish is done.

How to cook tilapia in the oven?

To make perfectly crispy baked tilapia is to cook at a high temperature to get a crispy top.
Preheat oven – Set your oven to 415 F.
Mix the ingredients – Mix together butter, breadcrumbs, and parmesan cheese in a bowl.
Prepare tilapia – Place tilapia on a sheet pan with foil or a silicone mat. Cover each tilapia fillet with the breadcrumb mix.
Bake in the oven – Bake the breaded tilapia for 17 minutes.
Crispy tilapia

What to serve with baked tilapia

There are lots of good side dishes to go with tilapia. You can serve it with:
  • Brussel sprouts grilled or sautéed
  • Mash potatoes
  • Roasted seasoned potatoes
  • Green beans
  • Sweet potatoes
  • Wild rice
  • Asparagus
Crispy baked Tilapia

Parmesan Crusted Tilapia

Easy nourishing baked tilapia recipe with a delicious breadcrumb parmesan topping.
servings - 2
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 17 mins
Total Time 22 mins

Ingredients
  

  • 2 Tilapia fillets
  • 1/4 cup Breadcrumbs (whole-wheat)
  • 1/4 cup Shredded parmesan cheese
  • 1 tbsp Butter melted

Instructions
 

  • Preheat oven to 415 F
  • Mix together breadcrumbs, parmesan cheese, and melted butter in a bowl.
  • Place tilapia on a sheet pan with foil or silicone mat. Cover the tops each tilapia with the breadcrumb mixture.
  • Bake for 17 minutes.
11 Essential Vitamins and Benefits During Pregnancy

11 Essential Vitamins and Benefits During Pregnancy

by | May 16, 2022 | Health Resource Articles

11 Essential Vitamins and Benefits During Pregnancy

Prenatal vitamins are so important before, during, and after pregnancy. Growing a baby takes lots of nutritious foods, vitamins, and minerals. While pregnant, it’s important to eat a variety of real wholesome foods that have these essential vitamins on top of taking prenatal vitamins.

Prenatal vitamins are made to have specific vitamins and minerals that are vital for when you are pregnant. These vitamins and minerals keep you and your growing baby healthy.

 

Essential vitamins for pregnancy
What vitamins do you need in a prenatal?

There are lots of vitamins and minerals that are important to have in a prenatal vitamin. These 11 vitamins are the most  essential during pregnancy for mom and baby. It’s important to find a prenatal that has all these vitamins or find one that has most of these vitamins. When finding the best prenatal vitamin for you, it’s It’s best to find one based on you needs and which nutrients you have a harder time getting in each day. 

Here is a listed the top essential prenatal vitamins to have and the benefits they give you and your baby during pregnancy. 

#1 Folate 

This vitamin is one of the most important to take before getting pregnant and during pregnancy. Doctors recommend taking a prenatal vitamin 3 months before getting pregnant. The reason for this is almost all prenatal vitamins have Folate (or folic acid) which is an essential vitamin to help with normal neural tube development.

The recommended dose is 600 mcg per day. Any vitamin supplement from 400 mcg – 1 mg is a normal range.

Here’s benefits that mom and baby get from this vitamin:

Mama:

    • Heart health
    • Healthy red blood cells
    • Immune support
    • Mood imbalances

Baby:

    • Normal neural tube development
    • Mouth development
    • DNA and red blood cells support
    • Cell division

Is Folate and Folic Acid the same?

These two vitamins are similar but aren’t the same. Folic acid is a synthesized version of this vitamin and requires your body to convert it into an active form to be used. Folate is from many whole foods: leafy greens, beans, eggs, citrus fruit, avocados, and beef liver. Having folate in a vitamin supplement is better for your body. Find more information about folate vs folic acid in this article. I recommend finding a prenatal with folate instead of folic acid. Here are some of my favorite prenatal brands.

#2 Iron 

Iron is essential for growing a baby. Most people are iron deficient, so getting enough iron while you are pregnant is crucial. 

The recommended dose is 27 mg per day. Never take more than 120 mg of iron, taking more can be toxic for your body. 

Here’s benefits that mom and baby get from this vitamin:

Mama:

    • Essential vitamin to make extra blood for you and your baby
    • Carries oxygen from your lungs

Baby:

    • Needed to make babies’ own blood

If the prenatal vitamin you are taking doesn’t have iron, it’s important to calculate how much iron you consume in your diet from food to make sure you are getting enough iron. 

#3 Calcium

Calcium is essential for babies bone development and for helping moms get pregnant. 

The recommended dose is 1000 mg per day.

Here’s benefits that mom and baby get from this vitamin:

Mama:

    • Healthy blood pressure and bones
    • Muscle relaxation for growing your baby
    • Production of healthy hormones
    • Cardiac function

Baby:

    • Forming/strengthening bones and teeth
    • Necessary for heart, muscles, nerves, and hormones.

Most prenatal vitamins don’t contain enough calcium.

The good news is that most foods do contain calcium so if you have a diet high in calcium you’ll be fine taking a prenatal with none or less calcium in it. For example, drinking 1 cup of cow’s milk will give you 300 mg of calcium. If you know you don’t get enough calcium daily check out these prenatal brands and find one with the recommended calcium amount. 

#4 Vitamin D

Vitamin D is a vitamin that gets over looked, but essential to have in your body daily for you and your baby. This vitamin is needed to absorb calcium and phosphorus. It’s important to take a vitamin D supplement as well as get this vitamin from the sun. During the colder months this vitamin is even more essential for a healthy pregnancy. 

The recommended dose is 600 mg per day.

Here’s benefits that mom and baby get from this vitamin:

Mama:

    • Absorbs calcium + phosphorus
    • Immune support
    • Keeps a full-pregnancy
    • Healthy blood pressure

Baby:

    • Cell division to grow baby
    • Forming bones and teeth
    • Lungs and respiratory function
    • Immune support

 

#5 Vitamin A

Vitamin A is an essential vitamin for mom and baby and there is so many benefits from this vitamin. 

The recommended dose is 770 mg per day. However, never take vitamin A supplements that are 1500 mcg. Too much of this vitamin can be toxic and harm your liver, gives you headaches, vomiting, and more.

Here’s benefits that mom and baby get from this vitamin:

Mama:

    • Skin and vaginal tissues
    • Development of placenta
    • Milk supply
    • Manages hormones
    • Pregnancy support

Baby:

    • Facial development: eyes and ears
    • Helps full-term gestation and healthy birth weights

 

#5 Vitamin B12 and B6

These two Vitamins: B6 and B12 help balance blood sugar and absorbing magnesium. It’s also essential for neural tube development for baby. 

The recommended dose for B6 is 1.9 mg per day and for B12 is 2.8 mcg per day. 

Here’s benefits that mom and baby get from this vitamin:

Mama:

    • Helps nausea
    • Balances blood sugar and gives mom energy
    • Helps absorb magnesium
    • Helps with protein

Baby:

    • Neural tube development
    • Nervous system development
    • DNA and red blood cells
    • Healthy skin

 

#6 Choline

Choline is important in developing the babies nervous system. Being deficient in choline has been linked to children with lower cognitive function. (Learn more in this study)

The recommended dose for is 450 mg per day. 

Here’s benefits that mom and baby get from this vitamin:

Mama:

    • Keeps metabolism healthy
    • Liver function
    • Manages healthy blood pressure

Baby:

    • Neural tube development
    • Brain development
    • Helps DNA synthesis
    • Transporting omega-3 DHA from mom and baby. 

Most prenatal vitamins have none or very little choline. About 90% of women aren’t getting enough choline in their diets. It’s crucial to find a prenatal that has this vitamin to get the recommended dose or eat a diet high in choline. Choline is found in meat, fish, and milk. Here’s some of my favorite prenatal vitamins that have choline. 

 

#7 Omega 3 (DHA)

Having enough omega-3 is crucial during pregnancy. This fatty acid is needed to build the baby’s brain and retina. Along, with preventing mom from perinatal depression. 

The recommended dose is 200-300 mg per day. 

Here are the benefits that mom and baby get from this vitamin:

Mama:

    • Supports bones
    • Helps mood
    • Immune system healthy
    • Prevents pre-term labor

Baby:

    • It helps develop the eyes and brain
    • Develops nervous system

Most prenatal vitamins have none or very little omega-3. Most women lack getting enough omega-3s. Omega-3s are found in salmon, tuna, sardines, and anchovies. While you are pregnant make sure you are eating enough food with omega 3s to get the recommended amount each day. If you don’t get enough in your diet, it’s important to find a prenatal vitamin with omega 3 or a supplement. Here are some of my favorite prenatal vitamins that have omega-3s. 

 

#8 Vitamin K

Vitamin K helps with normal blood clotting for both mom and baby and healing wounds. It’s crucial to prevent severe bleeding. This vitamin is essential during labor and recovery after. 

The recommended dose is 10 mg per day. 

Here’s benefits that mom and baby get from this vitamin:

Mama:

    • Bone health 
    • Helps prepare for birth
    • Normal blood clotting
    • Needed to absorb vitamin D3
    • Blood sugar balance

Baby:

    • Strengthening bones and teeth
    • Cardiovascular health
    • Normal blood clotting

 

#9 Riboflavin (Vitamin B1)

Riboflavin helps your baby in so many ways while your baby is developing. It helps with bone, nerve, and muscle development. 

The recommended dose is 1.4 mg per day. 

Here’s benefits that mom and baby get from this vitamin:

Mama:

    • Gives energy
    • Manages stress levels
    • Metabolism
    • Healthy neurological functions

Baby:

    • Motor skill development
    • Cardiovascular function
    • Cognitive function
    • Neurological development

 

#10 Thiamin (Vitamin B1)

Thiamin helps your baby’s brain develop. Along with helping you and your baby convert carbs into energy.

The recommended dose is 1.4 mg per day. 

Here’s benefits that mom and baby get from this vitamin:

Mama:

    • Healthy stress response
    • Healthy mood postpartum
    • Healthy immune system 
    • Energy production
    • Antioxidant for metabolism 

Baby:

    • Helps with growth and development
    • Energy production
    • Healthy thyroid, skin, heart, and immune system. 

 

#11 Vitamin C 

Vitamin C is amazing at boosting immune system for you and your baby. This vitamin is also needed for babies development. 

The recommended dose is 85 mg per day. 

Here’s benefits that mom and baby get from this vitamin:

Mama:

    • Immune support
    • Prevents cell damage
    • Prevents mental health
    • Iron absorption
    • Healthy metabolism

Baby:

    • Healthy immune system
    • Cell division for growing
    • Builds tendons, bones, teeth, skin, blood vessels, and cartilage. 

 

Essential vitamins list

About Alli

Hi! I started this blog to share healthy wholesome real food recipes and nutritional info. Choosing to strive to eat wholesome real foods will result in a nutritious healthy sustaining diet and give our bodies the nutrition to stay healthy.

What are the Best Prenatal Vitamins?

What are the Best Prenatal Vitamins?

by | May 15, 2022 | Health Resource Articles

What are the Best Prenatal Vitamins?

This is the second article of a two-part series on prenatal vitamins.

 

best-prenatal-vitamins

Prenatal vitamins benefits

Prenatal vitamins are so important before, during, and after pregnancy. Growing a baby takes lots of nutritious foods, vitamins, and minerals. While pregnant, it’s important to eat a variety of real wholesome foods that have these essential vitamins on top of taking prenatal vitamins. Prenatal vitamins are made to have specific vitamin and mineral needs for when you are pregnant to keep you and your growing baby healthy. 

Essential vitamins to have in a prenatal vitamin

These 12 nutrients that are important during pregnancy. To help you know which prenatal vitamin is best for you. Here is the recommended daily amount for the most important vitamins.

  • Folate: 600 mcg
  • Iron: 27 mg
  • Calcium: 1,000 mg
  • Vitamin D: 600 IU
  • Vitamin A: 770 mcg
  • Vitamin C: 85 mg
  • Vitamin B6: 1.9 mg
  • Vitamin B12: 2.6 mcg
  • Choline: 450 mg
  • Omega-3s (DHA): 200 mg
  • Thiamin: 1.4 mg
  • Riboflavin: 1.4 mg

Which prenatal vitamin is the best?

Every prenatal vitamins have different amounts of nutrients in them. It’s important to make sure to get the full daily recommended vitamin amount so if your prenatal multivitamins don’t contain the full vitamin or mineral make sure to eat food that completes the vitamin need.

I’ve been doing lots of research on what essential vitamins are needed for pregnancy and which prenatal vitamin brands are best.

These prenatal brands are all made with whole foods and have no sugar, artificial dyes, or preservatives.

Here are 7 best prenatal brands:

1. Garden of Life Prenatal Vitamins 

Garden of Life Prenatal Multi

3 tablets per day

Folate: 600 mcg (recommended 400 mcg)

Iron: 13.5 mg (recommended: 27mg)

Calcium: —— (recommended: 1,000 mg)

Vitamin D: 22.5 mcg (recommended 600IU)

Vitamin A: 1,300 mcg (recommended 770 mcg)

Vitamin C: 120 mg (recommended 85 mg)

Vitamin B6: 6 mg (recommended 1.9 mg)

Vitamin B12: 2.8 mcg (recommended 2.6 mcg)

Choline: —– (recommended 450 mg)

Omega-3s: —– (recommended 200 mg)

Riboflavin: 1.7 mg (recommended 1.4 mg)

Thiamin: 1.5 mg (recommended 1.4 mg)

Biotin: 140 mcg

Includes ingredients for a stomach soothing blend: lemon, tomato, ginger, and peppermint leaf. Perfect to help ease morning sickness during the first trimester.

To note: This prenatal vitamin doesn’t have any calcium, omega-3s, or choline, These vitamins are essential to still get the recommended amount daily. In my previous post, you can learn how important these vitamins are. However, if daily you get enough of these vitamins from real foods than this prenatal vitamin will be great for you. 

Price: These vitamins cost $0.88 per day

 

$53 on Amazon for 180 capsules

 

2. Honest Prenatal Vitamin

honest prenatal vitamin

1 tablets per day

Folate: 1105 mcg (recommended 600 mcg)

Iron: 27 mg (recommended: 27 mg)

Calcium: 200 mg (recommended: 1,000 mg)

Vitamin D: 1400 IU (recommended 600 IU)

Vitamin A: 1,200 mcg (recommended 770 mcg)

Vitamin C: 60 mg (recommended 85 mg)

Vitamin B6: 30 mg (recommended 1.9 mg)

Vitamin B12: 8 mcg (recommended 2.6 mcg)

Choline: —– (recommended 450 mg)

Omega-3s: —– (recommended 200 mg)

Riboflavin: 2 mg (recommended 1.4 mg)

Thiamin: 1.7 mg (recommended 1.4 mg)

Biotin: 300 mcg

To note: This prenatal vitamin doesn’t have any omega-3s or choline. These vitamins are essential to still get the recommended amount daily. In my previous post, you can learn how important these vitamins are. However, if daily you get enough of these vitamins from real foods than this prenatal vitamin will be great for you. 

Price: These vitamins cost $0.66 per day

$20 on Amazon for 30 capsules

 

3. Ritual Prenatal Vitamin

ritual-vitamins

2 capsules per day

Folate: 1000 mcg (recommended 600 mcg)

Iron: 18 mg (recommended: 27 mg)

Calcium: — (recommended: 1,000 mg)

Vitamin D: 2000 IU (recommended 600 IU)

Vitamin A: — (recommended 770 mcg)

Vitamin C: — (recommended 85 mg)

Vitamin B6: — (recommended 1.9 mg)

Vitamin B12: 8 mcg (recommended 2.6 mcg)

Choline: 55 mg (recommended 450 mg)

Omega-3s: 350 mg (recommended 200 mg)

Riboflavin: — (recommended 1.4 mg)

Thiamin: — (recommended 1.4 mg)

Biotin: 300 mcg

Price: These vitamins cost $1.26 per day

$38 on Amazon for 60 capsules

 

4. Naturelo Prenatal Multivitamin

Naturelo Prenatal

3 capsules per day

Folate: 800 mcg (recommended 600 mcg)

Iron: 27 mg (recommended: 27 mg)

Calcium: 255 mg (recommended: 1,000 mg)

Vitamin D: 20 mcg (recommended 600 IU)

Vitamin A: 1,040 mcg (recommended 770 mcg)

Vitamin C: 120 mg (recommended 85 mg)

Vitamin B6: 3.4 mg (recommended 1.9 mg)

Vitamin B12: 4.8 mcg (recommended 2.6 mcg)

Choline: 100 mg (recommended 450 mg)

Omega-3s: — (recommended 200 mg)

Riboflavin: 1.6 mg (recommended 1.4 mg)

Thiamin: 1.4 mg (recommended 1.4 mg)

Biotin: 55 mcg

Price: These vitamins cost $0.66 per day

 

$40 on Amazon for 180 capsules

 

5. MegaFood Baby & Me 2 Prenatal Multi

MegaFood Baby & Me 2

2 capsules per day

Folate: 1020 mcg (recommended 600 mcg)

Iron: 18 mg (recommended: 27 mg)

Calcium: — (recommended: 1,000 mg)

Vitamin D: 15 mcg (recommended 600 IU)

Vitamin A: 1,040 mcg (recommended 770 mcg)

Vitamin C: 100 mg (recommended 85 mg)

Vitamin B6: 8 mg (recommended 1.9 mg)

Vitamin B12: 8 mcg (recommended 2.6 mcg)

Choline: 300 mg (recommended 450 mg)

Omega-3s: — (recommended 200 mg)

Riboflavin: 2 mg (recommended 1.4 mg)

Thiamin: 2 mg (recommended 1.4 mg)

Biotin: 300 mcg

Price: These vitamins cost $1 per day

 

$30 on Amazon for 60 tablets

 

6. Actif Organics Prenatal Vitamin

Actif Organics Prenatal Vitamin

1 capsule per day

Folate: 800 mcg (recommended 600 mcg)

Iron: 30 mg (recommended: 27 mg)

Calcium: 200 mg (recommended: 1,000 mg)

Vitamin D: 400 IU (recommended 600 IU)

Vitamin A: 5,000 IU (recommended 770 mcg)

Vitamin C: 60 mg (recommended 85 mg)

Vitamin B6: 2.5 mg (recommended 1.9 mg)

Vitamin B12: 2.5 mcg (recommended 2.6 mcg)

Choline: 50 mg (recommended 450 mg)

Omega-3s (DHA): 200 mg (recommended 200 mg)

Riboflavin: 10 mg (recommended 1.4 mg)

Thiamin: 10 mg (recommended 1.4 mg)

Biotin: 300 mcg

Price: These vitamins cost $0.50 per day

 

$44 on Amazon for 90 tablets

 

7. Needed Prenatal Multi

Needed Prenatal

8 capsules per day

Folate: 918 mcg (recommended 600 mcg)

Iron: 13.5 mg (recommended: 27 mg)

Calcium: 200 mg (recommended: 1,000 mg)

Vitamin D: 100 mcg (recommended 600 IU)

Vitamin A: 1500 mcg (recommended 770 mcg)

Vitamin C: 300 mg (recommended 85 mg)

Vitamin B6: 40 mg (recommended 1.9 mg)

Vitamin B12: 200 mcg (recommended 2.6 mcg)

Choline: 400 mg (recommended 450 mg)

Omega-3s (DHA): 200 mg (recommended 200 mg)

Riboflavin: 20 mg (recommended 1.4 mg)

Thiamin: 5 mg (recommended 1.4 mg)

Biotin: 350 mcg

Price: These vitamins cost $3.50 per day

 

$40 on Amazon for 90 capsules

 

Disclaimer: Some of the links above are affiliate links, which pay me a small commission for my referral at no extra cost to you! I’m sharing these products because I use them, trust them, and cannot recommend them enough. All thoughts and opinions are 100% my own.

Have a favorite whole food prenatal that wasn’t listed? Put it in the comments below, I’d love to check it out and try it! 

About Alli

Hi! I started this blog to share healthy wholesome real food recipes and nutritional info. Choosing to strive to eat wholesome real foods will result in a nutritious healthy sustaining diet and give our bodies the nutrition to stay healthy.

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