A woman may be confused as to what she should eat while she is pregnant. Making smart, healthy choices, getting the proper amount of calories and nutrients and avoiding a few foods while pregnant can ensure that the mother and the baby remain healthy throughout the pregnancy.
Significance
According to The American Pregnancy Association, all pregnant women will experience some discomfort from heartburn, nausea and constipation, but eating whole foods, drinking adequate amounts of water, exercising and avoiding excess sugar and fat can reduce these unpleasant feelings. There are certain nutrients a pregnant woman needs to include in her diet while pregnant to ensure the health of herself and her baby.
Folate
Folate, a B vitamin, prevents neural tube defects such as abnormalities of the spinal cord, skull and brain in a developing baby and also prevents low birth weight, the Mayo Clinic states. The recommended intake of folate is 800 micrograms a day before becoming pregnant and 1,000 micrograms a day while pregnant. The American Pregnancy Association recommends a daily intake of two servings of dark, leafy green vegetables, two to three servings of folate-rich fruits, such as oranges, strawberries or melon, three servings of whole grains and two servings of legumes to satisfy the folate requirements.
Calcium
Calcium is important during pregnancy because it helps with the development of the baby's teeth buds and bones. If the recommended amount of calcium is not taken in through the diet during pregnancy, the baby will take the needed calcium from the bones of the mother. Calcium helps the muscular system, circulatory system and nervous system function properly, the Mayo Clinic states. A pregnant woman needs 1,000 milligrams of calcium a day and a pregnant teenager will need 1,300 milligrams a day. This can be obtained through three to four servings of dairy.
Iron
Iron is necessary to make hemoglobin, which carries oxygen-rich blood to the cells of the body. While pregnant, iron requirements are doubled to adapt to the woman's changing body and prevent anemia. Not getting enough iron during pregnancy makes a pregnant woman feel fatigued and puts her at increased risk for infections. To get the recommended 30 milligrams of iron a day, The American Pregnancy Association recommends eating three to four servings of green leafy vegetables, three servings of whole grains and two to three servings of lean protein a day.
Protein
Protein is necessary for the growth of the baby, especially during the second and third trimester, the Mayo Clinic states. Eating two to three servings of meat, nuts or tofu and two to three servings of legumes a day satisfies the 75 to 100 grams of protein recommended daily while pregnant.
Foods To Avoid
Alcohol should be avoided during pregnancy because it can increase the chance of delivering a premature baby and cause birth defects or miscarriage. A pregnant woman should also avoid fish with high levels of mercury, such as shark, mackerel, swordfish and tilefish. Raw, undercooked foods and unpasteurized foods should be avoided because they may contain bacteria that lead to food-borne illnesses.
Misconceptions
A pregnant woman may state she is eating for two, but an average woman only needs an extra 200 to 300 calories a day during her first and second trimester of pregnancy. A pregnant woman may believe a craving is her body's way of telling her she is lacking certain nutrients, but the American Pregnancy Association states that cravings should not be the only indicator of nutritional needs.
