A nutritious diet during pregnancy ensures that both mother and baby get all of the calories, vitamins and minerals they need while avoiding things that might cause problems in the developing baby. Eating healthy doesn't have to mean deprivation, though. The best pregnancy diet involves eating a wide range of nutritious foods from a variety of food groups.
Basics
The March of Dimes recommends that pregnant women consume 6 oz. of whole grains, 2.5 cups of vegetables, 1.5 to 2 cups of fruit, 3 cups of milk or dairy products and 5 to 5.5 oz. of protein each day. It may be a good idea to try to eat five or six small meals every day instead of three larger meals.
Nutrients
Many nutrients are needed to maintain a nutritious diet during pregnancy. Folic acid is necessary to ensure the proper development of the brain and spinal cord and calcium is needed for bone development. Other important vitamins and minerals during pregnancy include vitamin A, iron, choline and all of the B vitamins. While taking a daily prenatal vitamin is recommended, it is also a good idea to try to get a wide range of nutrients through diet. The nutrients in whole foods work together in a way that supplements cannot replicate.
Misconceptions
One major misconception about eating healthily during pregnancy is the idea that you are eating for two. In reality, a pregnant women shouldn't increase her calorie load at all during the first trimester and should only increase it by 300 to 400 calories a day in the second and third trimesters. Even this modest rise in calories shouldn't be an excuse to add a daily hot fudge sundae to the diet, since the increase should come in the form of healthy foods like an extra snack of fruit, vegetables or low-fat dairy.
Foods to Avoid
In a healthy pregnancy diet, what you don't eat is as important as what you do consume. Things to avoid include the obvious potential hazards such as alcohol and more than about 200 mg of caffeine each day. Pregnant women should also avoid potential sources of food poisoning, including soft serve ice cream, soft cheeses and deli meat, which can all harbor the microbe Listeria. Fish such as shark, swordfish, king mackerel and tilefish may contain dangerous levels of mercury and should also be avoided during pregnancy.
Concerns
Women who are pregnant should not attempt to diet for weight loss. Restricting your calories can put both your health and your baby's health at risk. Also, attempts to limit calories may also reduce the amount of nutrients you are taking in, thereby limiting the vitamins and minerals your child is receiving.
