As a pregnant woman, you have specific nutritional needs for both yourself and your baby, but fulfilling them doesn't have to be complicated. One surprising fact is how few extra calories you need at this time--about 300 more calories a day will do it. Pregnant women do need more of a few key nutrients. A quality prenatal vitamin can provide extra nutritional backup. And there are a handful of foods you should avoid entirely. One thing's certain: Pregnancy isn't a time for dieting.
Foods To Avoid
The biggest no-no during pregnancy is alcohol, which has been definitively linked to a suite of physical and mental problems collectively referred to as "fetal alcohol syndrome." No one knows how much alcohol it takes to cause the syndrome, so it's best to avoid it entirely. Another thing to avoid, if possible, is caffeine. The data is still inconclusive on this one, but high caffeine consumption may result in low birth weight and other pregnancy complications. Avoid soft cheeses, unpasteurized milk and raw or undercooked meats, fish and shellfish--all of these can harbor bacteria that can be highly dangerous during pregnancy. Fish is also problematic in that many species are contaminated with high levels of mercury, which can affect the neurological development of an unborn child. So don't eat fish more than once a week.
Folate-Rich Foods
Folic acid, or folate, is important for preventing birth defects of the spinal cord. It is especially important to get enough of this nutrient during the first trimester. Many breakfast cereals and some breads are now fortified with folic acid. Other good sources of folate include leafy greens such as spinach and beans.
Iron-Rich Foods
When you're pregnant, your blood volume increases and your need for iron, which helps the blood carry oxygen throughout your body, nearly doubles. Without enough iron, you'll experience fatigue, be more susceptible to infection, and possibly end up with pregnancy complications such as low birth weight. Iron-rich foods include lean red meat, beans, dried fruit and green leafy vegetables. Breakfast cereal is often fortified with iron as well.
Calcium-Rich Foods
Pregnancy actually leaches calcium from your bones to help build the baby's skeletal system, so it's essential that you eat a calcium-rich diet to help replace that loss. Dairy products are the best source of calcium; it's worth drinking two or three glasses of milk a day during your pregnancy, or eating the equivalent amount of yogurt. If you have trouble digesting dairy, consider a lactase enzyme supplement. Look for calcium-enriched fruit juices and cereals as well.
Protein-Rich Foods
Protein is another major building block that you need to nurture your baby. Fortunately, protein is available in many foods. Lean meat and fish are the obvious first choices, but nuts and nut butters, beans, tofu and eggs are all high-protein choices as well. Dairy products also deliver a dose of protein.
Dealing With Nausea
The hardest part of eating healthy while pregnant may be dealing with pregnancy-related nausea or morning sickness. How is it possible to eat well when you can't keep any food down? The most important piece of advice is not to stress out too much about it--for most pregnant women, nausea is a phase that will pass. Let your doctor know your concerns. Try eating smaller, more frequent meals, and try sipping ginger tea to help quell your stomach. Experiment with your diet to see which foods do and don't trigger your nausea, and adjust your eating patterns accordingly.
