Eating a nutritious diet throughout a person’s lifetime is beneficial for good health. It is even more important for pregnant women. According to the Mayo Clinic, a healthy pregnancy will promote your baby’s health and development. The basic principles of healthy eating relate to a pregnancy diet. However, there are a few nutrients and minerals that are especially important for pregnant women.
Weight Gain
Women should refrain from diets while pregnant. According to the Baby Center website, dieting during pregnancy is potentially hazardous to you and your developing baby. Diets can result in nutritional deficiencies in essential vitamins and minerals such as folic acid and iron. Pregnant women need on average just 300 extra calories in the second and third trimesters. Weight gain during pregnancy is natural and signifies a healthy pregnancy.
What to Avoid
It is important to know that pregnant women do not have to give up their favorite foods while pregnant. According to the March of Dimes, some foods can cause you and your baby to become sick. Foods to avoid include unpasteurized juice, milk or cheese, raw sprouts, herbal supplements and teas. In addition, swordfish, king mackerel, shark and tilefish are high in mercury and should be avoided during pregnancy. Tuna or other fish containing moderate amounts of mercury should be limited to 12 oz. per week.
The Importance of Calcium
Calcium is important during pregnancy to build and maintain strong bones and teeth for both you and your baby. According to the March of Dimes, calcium needs increase during the second and third trimesters and while breastfeeding. A pregnant woman will absorb more calcium from foods to account for the increased need. The Mayo Clinic states that if a calcium deficiency exists during pregnancy, the baby will take the calcium from a mother’s bones. Foods high in calcium include dairy products, spinach, fortified juice and canned salmon with bones.
Folic Acid and Neural Tube Defects
Folate is a form of vitamin B that works to prevent neural tube defects, which can result in serious brain and spinal cord abnormalities. Folate deficiencies can also increase the risk for preterm labor. Folic acid is the supplemental form of folate and is included in all prenatal vitamins. Dietary sources of folate include leafy green vegetables, dried beans and peas, fortified cereals and citrus foods. According to the March of Dimes, folic acid works to prevent brain defects one month prior to conception and during the first few weeks of pregnancy.
Iron and Anemia
Iron is an important mineral during pregnancy. According to the Mayo Clinic, the body uses iron to make hemoglobin, which helps red blood cells transport oxygen to the tissues. Pregnancy results in an increased blood volume causing the iron requirements to increase significantly. Iron deficiencies, known as anemia, can cause fatigue, reduce immunity and increase the risk for premature labor and babies with low birth weight. A doctor will prescribe an iron supplement to alleviate symptoms of anemia in pregnant women.
