Pregnancy is a very important time in a woman's life. Not only is she caring for herself, but her unborn child as well. She must meet her own nutritional needs and be certain that her child is developing correctly as a result of her food choices. KidsHealth.org explains that a pregnant woman needs an extra 300 calories a day, especially during the later stages when her baby is developing rapidly. The foods she chooses to consume to obtain these calories make all the difference.
Protein
Protein is necessary for cell growth and blood production; however, not all sources of protein are acceptable. PregnancyFoodGuide.org recommends lean meats, such as chicken and turkey, low-fat dairy products, tofu and a variety of beans and nuts.
Fish is also recommended, but not all types. Some seafood is a great source of protein and iron for both mother and baby, but it also contains mercury. Too much mercury can damage a baby's nervous system while it develops, as MayoClinic.com explains. A pregnant woman may safely eat shrimp, salmon, catfish, light tuna in the can and pollock. The recommended serving is 12 oz. per week, or two average-sized meal portions.
Necessary Fats
Certain fats are necessary for the baby's development, especially in breastfeeding women. PregnancyFoodGuide.org suggests that a woman's primary source of fats come from from those that are heart-healthy, such as olive oil, avocados, peanut butter and fatty fish, like salmon, halibut and mackerel.
Carbohydrates
The right sources of carbohydrates not only provides a woman with energy but also with vitamins and nutrients both she and her baby need both during and after her pregnancy. Fruits and vegetables are possibly the healthiest choices, and an expectant mother should consume between five and nine servings a day, according to PregnancyFoodGuide.org. The site states that frozen and canned fruits and vegetables are acceptable; however, canned fruits are higher in sugar, while canned vegetables are higher in salt. Bright fruits and dark vegetables contain the most vitamins and minerals.
For breads and grains, choose products containing whole grain, such as bread, rice and pasta. White, refined versions of these products are full of calories but stripped of minerals and vitamins and do not leave a person feeling full for long. This leads to an inclination to snack on cookies and cakes, products that have no nutritional value for baby or mother.
Beverages
A woman's choice of beverage is just as important as her choice of food. A number of vitamins are found in milk, one of which is vitamin D. This helps develop healthy bones and teeth, while making the absorption of calcium easier. Low-fat milk is the best option; this helps prevent unnecessary weight gain for the mother. Juices are acceptable in moderation, especially if they are unsweetened. The best choices are apple and orange for the nutritional value they posses.
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