Nutrition is an important component of a healthy pregnancy. The foods the mother eats provide nutrients to her body and to the baby. The idea that a pregnant woman is eating for two is somewhat accurate because many nutrients have to be increased in order to provide enough for the mother and the baby. Any pregnant women should get individualized nutrition advice from a health care provider to determine the number of calories she should be eating per day.
Calories
The number of calories needed in a day varies. This number depends on many factors such as her current weight, her activity level and the number of pounds her health care provider suggests that she gain throughout the pregnancy. The American Congress of Obstetricians and Gynecologists (ACOG) points out that generally a woman's caloric requirements will increase by about 100 to 300 calories per day. This is not a considerable increase as it only equates to about a half a peanut butter and jelly sandwich and a glass of low-fat milk.
Food Groups
Pregnant women should follow the United States Department of Agriculture's food pyramid guidelines, found at MyPyramid.gov, to determine exactly how many servings from each food group will help her fulfill her nutritional requirements. In general the USDA recommends about 6 oz. of grains, 2.5 cups of vegetables, 2 cups of fruit, 3 cups of milk and 5.5 oz. of meats and beans each day. These servings can increase during the second and third trimesters by about one extra ounce or cup per day.
Folic Acid
Folic acid is an important nutrient during pregnancy. WomensHealth.gov points out that 400 micrograms (mcg) of folic acid are needed every day during and even before pregnancy. Folic acid is part of the vitamin B family and prevents serious birth defects associated with the baby's brain and spine. Most prenatal multivitamins contain 400 mcg of folic acid, but this is not always the case with regular multivitamins.
Iron
Iron requirements double during pregnancy to 30 mg per day. Prenatal vitamins contain this amount of iron but some women can't stomach the pill during the first trimester when affected by morning sickness. An iron supplement can be prescribed or recommended by the health care provider when the prenatal vitamin can't be taken. There are many food sources of iron, such as red meat, fish and poultry.
Calcium
Calcium supplementation may not be required for all pregnant women. WomensHealth.gov explains that women need about 1,000 mg of calcium per day during pregnancy. A special supplement or plenty of dairy products can fulfill these nutrition guidelines.
Other Considerations
The American Pregnancy Association points out that many foods and other consumable products should be avoided or limited during pregnancy. This includes eliminating alcohol, raw fish and fish high in mercury. Women should also limit caffeine intake to about one cup of coffee per day. Constipation is a common complaint during pregnancy and can be avoided by increasing fiber intake, by eating green leafy vegetables, fruit and whole grains. Water intake is also important in preventing constipation and maintaining a healthy diet overall.
