Eating a healthy diet while pregnant is very important, because your unborn baby gets all her nutrition from you. You want to eat a balanced diet that includes lots of whole grains, lean protein, vegetables and fruits. There are some nutrients that you need to get more of when pregnant. Your doctor will usually recommend a prenatal vitamin, but discuss supplementation and nutrition with him before making any changes to your regimen.
Protein
Protein is important for the growth of your baby, the Mayo Clinic explains. The best sources of protein are poultry, lean meat, eggs, fish, dried beans and peas, dairy products, peanut butter and tofu. Eat three or more servings of protein a day.
Calcium
Calcium is important for strong teeth and bones, for you and your baby. The nervous, circulatory and muscular systems all need calcium to run normally. Pregnant women should take in three to four servings of milk products a day. If you are overweight or of normal weight, choose low-fat or skim milk.
Iron
Your need for iron doubles when you're pregnant. Without enough iron, you can be more prone to infection and may tire easily. You may also put your baby at increased risk of low birth weight or preterm delivery. You need 27 milligrams of iron daily; the best sources are poultry, lean meats and fish. Nuts, dried fruit and iron-fortified cereals are also good sources of iron.
Folic Acid and Folate
Folate is a B vitamin, important during pregnancy to avoid the risk of birth defects. A diet lacking in folate may also increase the risk of preterm delivery. The best sources of folate are citrus fruits, leafy green vegetables, dried beans and peas and fortified cereals. Folic acid is the synthetic form of folate, and generally found in a prenatal vitamin.
Caffeine
It's best to limit the amount of caffeine you consume each day. The American Congress of Obstetricians and Gynecologists reports that about two cups of coffee a day does not appear to lead to preterm birth or miscarriage. However, the body adds, the risk of having a low-birth-weight baby is not clear.
Mercury
Though seafood is a good source of omega-3 fatty acids, protein and other nutrients, you should avoid certain kinds of fish. Avoid eating large fish such as king mackarel, swordfish, tilefish and shark, because all have high mercury levels. Fish with low amounts of mercury include salmon, catfish, canned light tuna, pollock and shrimp. Eating 12 ounces of any of these fish in a week is considered safe.
Vitamins
A pregnant woman needs more vitamins and minerals. Here are the recommended amounts: iron, 27 mg; calcium, 1,000 mg; vitamin A, 770 mg; vitamin C, 85 mg; vitamin D, 200 to 400 mg; vitamin B, 1.9 mg; vitamin B12, 2.6 mg; folate, 600 mg. Most women should take a prenatal vitamin to ensure they get the proper amount of folic acid and iron; consult your doctor before adding any supplement.
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