A well-balanced, healthy diet is important for a developing baby. According to the American Pregnancy Association, supplying the body with nutritious foods can improve fertility, maintain good health, ease the pains of labor and establish the building blocks of growth and health for a child. A woman does not need to avoid all of the foods she loves, but including a variety of healthy foods and eating enough calories can lead to a healthy pregnancy and appropriate weight gain.
Dairy
Milk, yogurt and cheese are examples of healthful dairy products. Dairy is high in calcium and vitamin D, both of which are essential for the development of teeth and bone health. Choose low- and non-fat dairy to limit the amount of saturated fat in the diet. If you have lactose intolerance, or difficulty digesting the carbohydrate found in dairy products, substitute lactose-free products or calcium-fortified juice. The Office of Dietary Supplements recommends pregnant women take in at least 1,000 mg of calcium daily.
Grains
According to the Mayo Clinic, grains are carbohydrates, the main source of energy for the body. The two types of grains are whole and refined. Whole grains undergo little to no processing, which leaves the grain intact. These grains are high in fiber, iron and B vitamins. Examples include brown rice, steel-cut oatmeal and 100 percent whole wheat bread. Refined grains are put through a process that removes most of the fiber and nutrients. A pregnant woman should eat between six and nine servings of grains daily, half of which should be whole grains. According to the Mayo Clinic, one serving is equivalent to 1/2 cup of cooked pasta or rice, 1 slice of bread,1/2 cup of hot cereal or 1 cup of cold cereal.
Lean Protein
The amino acids in protein are the basis for human cells, making protein is critical to a baby's growth. The March of Dimes recommends a pregnant woman eat between 5 and 5.5 oz. of protein per day. Foods high in protein include meat, poultry, beans, legumes, eggs and fish. Choose lean options whenever possible to reduce saturated fat intake. These food choices are also high in iron and B vitamins, which are needed in higher quantities during pregnancy.
Fruits and Vegetables
Fruits and vegetables are rich in vitamins, nutrients and fiber. The Mayo Clinic states that vitamin C, which is found in many types of produce, helps to absorb iron and promotes gum health. Folate, a vitamin essential for neural tube development, is abundant in dark green vegetables like spinach and kale. Include a variety of fruits and vegetables in your daily diet. Five or more servings per day are recommended. One serving is equal to 1 medium piece of fruit, 1/2 cup of canned fruit, 2 cups of raw leafy vegetables, 1/2 cup cooked vegetables or 3/4 cup of 100 percent fruit or vegetable juice, according to the Mayo Clinic. Incorporate fruit as a snack or mix it in with cereal or yogurt. Add vegetables to pizza, casseroles or stir-fries to boost nutrient intake.
