The most precious gift a pregnant woman can give her growing fetus is a healthy diet. Good nutrition not only supports a healthy pregnancy, it also contributes to the well-being of the developing fetus. The foods that a woman consumes during her pregnancy significantly affect the development of her budding fetus, therefore it is important that a pregnant woman consume a variety of foods that contain vitamin C, iron, protein, folic acid and calcium.
Vitamin C
According to Dr. Izola David, fruits and vegetables with vitamin C help to promote healthy gums and other tissues in a pregnant woman and her fetus. The Mayo Clinic states that pregnant women should consume 85 mg of vitamin C per day. The American Pregnancy Association recommends that pregnant women eat an adequate amount of foods that contain vitamin C such as oranges, strawberries, tomatoes, pineapples and peppers.
Iron
Women have a high need for iron during pregnancy because it helps to increase the mother's blood reserve and it is required for fetal growth. Judith Brown, maternal nutritionist and author of "What to Eat Before, During and After Pregnancy," states that the recommended intake level for iron in pregnancy is 27 mg per day. The Food Standards Agency (FSA) recommends that women eat plenty of iron-rich foods along with vitamin C sources to help the body absorb the iron. Suggested iron-rich foods to eat are lean red meat, nuts, dried fruits, beans and spinach.
Protein
According to the Mayo Clinic, pregnant women need at least 71 g of protein per day. Dr. David says that protein builds muscle, tissue, enzymes, hormones and antibodies for the mother and the fetus. The clinic lists some examples of foods that contain protein such as lean red meat, poultry, fish, tofu and peanut butter. Dr. David states that while fish is a good source of protein, a pregnant woman should limit her intake of fish to no more than two servings per week to avoid high levels of mercury. Mercury can accumulate in the body and cause damage to the nervous system of a developing fetus.
Folate and Folic Acid
The Mayo Clinic states that folate helps to prevent neural tube defects and serious brain and spinal cord abnormalities. The clinic says that folic acid is the synthetic form of folate that is found in supplements and fortified foods, and emphasizes that pregnant women need 1,000 mcg of folate or folic acid per day. Suggested foods that contain folate or folic acid are cereal, bread, oatmeal, spinach and asparagus.
Calcium
According to the Mayo Clinic, women need 1,000 mg of calcium per day while pregnant teenagers need 1,300 mg daily. Calcium helps the fetus's circulatory, muscular and nervous systems run smoothly. The American Pregnancy Association says that calcium helps to regulate bodily fluids and it contributes to the bone development of the fetus. Some examples of foods that contain calcium are yogurt, milk, cheese and calcium-fortified orange juice.
References
- New York Amsterdam News: "Good Nutrition is Crucial for Mothers"; Izola David, M.D.; November 2005
- American Pregnancy Association: Pregnancy Nutrition
- MayoClinic.com: Pregnancy Nutrition: Healthy Eating for You and Your Baby
- "What to Eat Before, During and After Pregnancy"; Judith E. Brown; 2006
- Food Standards Agency: When You're Pregnant
