A healthy lifestyle and nutritious diet during pregnancy benefit the baby and mother. An unhealthy diet can lead to development problems for the baby and an excess amount of weight gain for mom. Generally speaking, pregnant women can follow federal dietary guidelines for a healthy diet but will need more of some nutrients and should avoid certain foods.
Nutrient Requirements
The American Pregnancy Association (APA) says pregnant women need approximately 300 more calories a day during their second and third trimesters to support a growing fetus and physical changes. Especially important nutrients during pregnancy include folic acid (folate), iron and calcium. Many women are prescribed vitamin and mineral supplements during pregnancy; however, a healthful diet can also help meet daily dietary requirements.
The American Dietetic Association (ADA) says folic acid reduces the risk of spinal cord birth defects. Pregnant women need 600 micrograms of folic acid a day. Foods high in folic acid include fortified cereal, pasta and bread. Iron is important because pregnancy increases the risk of iron deficiency anemia, a blood disorder. Pregnant women need at least 27 mg of iron and should eat iron-rich foods such as spinach, kale, leafy greens, beans, red meat, chicken and fish. One thousand mg of calcium a day supports the development of a baby’s teeth, bones, heart, nerves and muscles. Calcium-rich foods include milk, yogurt, cheese and calcium-fortified cereals and juices.
Dietary Guidelines
The ADA encourages pregnant women to eat a diet that includes whole grains, fruits, vegetables, lean proteins, low-fat dairy products and heart-healthy fats. Heart-healthy fats are unsaturated and can be found in olive and vegetable oils, walnuts, almonds, avocado and fish.
Foods that are high in added fat and sugar such as soda, sweets, deep-fried foods and snacks should be limited during pregnancy. They tend to be high in calories, which can lead to excess weight gain, and have few nutritional benefits.
Food Warnings
Certain foods and herbs can compromise the baby and mother's health during pregnancy. The Mayo Clinic advises pregnant women to avoid raw and undercooked meat, fish, shellfish and poultry, raw eggs, hot dogs and deli meat, fresh pate, unwashed fruits and vegetables, raw sprouts, liver, caffeine, alcohol, unpasteurized foods and soft cheeses such as brie, feta and blue cheese. Fish high in mercury such as shark, tilefish, swordfish and king mackerel should be avoided because mercury can damage a baby’s nervous system. Low-mercury fish such as salmon, canned light tuna, shrimp, catfish, pollack and cod are OK during pregnancy.
Herb Warnings
According to the APA, pregnant women should avoid herbs such as saw palmetto, goldenseal, dong quai, ephedra, yohimbe, pay d’arco, passion flower, black cohosh, blue cohosh, roman chamomile and pennyroyal because they can stimulate the uterus and induce labor. Pregnant women should consult a physician before taking any type of herb or alternative medicine because many have side effects and can interact with prescription medications.
Gestational Diabetes
Gestational diabetes is a type of diabetes that only occurs during pregnancy, and it increases the risk of type 2 diabetes for both the mother and baby. It can be treated with medication during pregnancy, but following a healthful diet that limits added sugars and fat can also help control the condition. The American Diabetes Association encourages overweight women to lose weight to reduce the risk of developing type 2 diabetes after pregnancy. Eating a diet that is high in fruits and vegetables, limiting fat intake, exercising portion control and engaging in regular physical activity can also help prevent and manage diabetes.
