A healthy pregnancy outcome largely depends on dietary intake. What a woman eats during pregnancy is the primary source of nutrients for the baby. Lack of essential nutrients can cause birth defects and nutritional deficiencies. During this time, the baby's needs come first so mother's reserves can become depleted. Therefore, extra calories required to support the baby should come from high-nutrient sources.
Don't Diet
A pregnant woman on average requires about 300 additional calories per day. Weight gain is important during this time to support the fetus, placenta and maternal changes. To avoid adverse outcome, weight gain of 15 to 45 pounds is recommended. Underweight moms should gain more while overweight moms should gain less. The American Dietetic Association recommends that even a woman with BMI greater than 29 percent should gain about 15 pounds.
Increase Folate
Folate is a water-soluble B vitamin. The man-made version is called folic acid. Folate helps in healthy cell formation. Deficiency is associated with neural tube defects such as spina bifida and anencephaly. Folate is available in foods, but many women do not get enough without supplementation. To increase your folate intake, consume more spinach, turnip greens, citrus fruits, dried beans and peas. Many prepared foods are fortified with folic acid including bread, cereal and pasta.
Focus on Calcium
Calcium is important for the baby's bone formation. It is also important to get enough calcium because when calcium intake is not adequate, the fetus draws from mother's bones, increasing the risk of osteoporosis. Eating or drinking four dairy products or calcium-rich foods each day will help a pregnant women meet her recommended intake of 1,200 mg per day. Choose low-fat or nonfat dairy products to limit saturated fat consumption. Nondairy calcium-rich foods include sardines, broccoli, greens, calcium-enriched fruit juice and tofu.
Consume High-Quality Protein
High-protein foods are required during pregnancy to support fetus growth. A pregnant woman's requirements for protein increase by 50 percent to 71 g. Three ounces of meat, fish or poultry supply 27 g of protein each along with iron and vitamin B12. Other protein sources include cottage cheese, low-fat or nonfat milk, peanut butter and eggs.
Maintain Iron Levels
As a pregnant woman's blood volume expands, she will need more iron to make the necessary hemoglobin for her and the baby. Pregnancy iron requirements are almost double at 27 mg. The best iron sources include beans, spinach, meat, poultry and iron-fortified cereals. Iron supplements beyond those in a prenatal vitamin should only be taken upon medical advice.
Stay Hydrated
The body's water requirements also increase during pregnancy. Water carries nutrients to the fetus and can help prevent constipation, hemorrhoids, swelling and bladder infections. Dehydration can contribute to premature labor. Juice and noncaffeinated beverages are helpful but water is always best. Try to consume at least six 8 oz. glasses of water per day.
