Healthful eating and food choices are important during pregnancy. In general, a basic healthy diet rich in whole grains, fruits, vegetables and lean protein is best. Over the course of a pregnancy, a woman needs only 100 to 300 extra calories a day than she required prior to becoming pregnant. She should focus on a few nutrients, and avoid some foods.
Folate
Folate is a type of B vitamin that aids in preventing neural tube defects, which can affect the baby's brain and spinal cord. In addition, reduction of folate may increase the risk of premature delivery. Folic acid is the synthetic form of folate used in supplements and fortified foods. Sources of folate include leafy greens, dried beans, peas, citrus fruits and fortified cereals. The recommended intake of folate or folic acid is 800 micrograms per day prior to conception and 1,000 micrograms daily during pregnancy.
Protein
Consuming enough protein is important during pregnancy, especially in the second and third trimesters, when fetal growth increases. Poultry, lean meat and fish, in addition to low- and non-fat dairy, beans and legumes, are optimal sources of protein. Pregnant women require 71 g of protein per day to promote a healthy pregnancy.
Calcium
During pregnancy, both mother and baby need calcium to promote bone health and strong teeth. Calcium helps all of the systems in the body run normally. A baby will take calcium from the mother's bones if there is not enough available in the diet. Recommended intake is 1,000 mg per day for women over 18. Pregnant teenagers require 1,300 mg of calcium per day. Dairy, spinach, fortified juices and breakfast cereals are the best sources of calcium.
Iron
According to the UCSF Medical Center, during the last half of pregnancy, the body increases red blood cell production to supply enough for mother and baby. Red blood cells contain iron, a substance that must be obtained from food. Symptoms of iron deficiency, known as anemia, include fatigue and low immunity. In addition, the risk of premature delivery and low birth weight increases. Recommended iron intake is 27 mg per day. Lean red meat, fish, poultry, nuts, dried fruit and fortified cereals are sources of iron.
Foods to Avoid
Several foods are not recommended during pregnancy because of the risk they may cause to a developing baby. Seafood high in mercury can cause damage to a baby's developing nervous system. Swordfish, shark, kingfish and tilefish are high in mercury and should be avoided during pregnancy. Canned tuna, salmon, cod, catfish, pollock and shrimp should be limited to 12 oz. per week. In addition, pregnant women should avoid intake of raw or undercooked seafood.
Unpasteurized foods are not recommended during pregnancy because they may lead to foodborne illness, according to the Mayo Clinic. Unpasteurized soft cheeses such as brie, feta, Camembert and blue cheese are not recommended.
Caffeine crosses the placenta and can affect the baby's heart rate. Pregnant women should consume no more than 200 mg of caffeine per day.
Finally, there is no safe level of alcohol intake during pregnancy. Excessive alcohol intake may result in fetal alcohol syndrome, and increases the risk for miscarriage and stillbirth.
