Eating a healthy diet during a pregnancy is one of the best things a mother can do to ensure the health of her unborn child and herself. The food that a mother eats is the only source of nutrition for the child and will be used for growth and development through the nine months of gestation. A good, well-balanced diet should address the growing needs of both the mother and child by providing extra calcium, iron, protein and essential amino acids.
Protein
According to Baby Zone, protein is essential to the very foundation of growth and development for babies. Protein is used for cell growth and the production of blood. Mothers will find protein in lean cuts of meat, fish that is low in mercury, egg whites, beans, nuts, tofu and poultry. Pregnant women should avoid lunchmeat because they can be contaminated with listeria, bacteria that causes miscarriage, preterm labor or infection in newborns.
Fruits and Vegetables
Fruits and vegetables provide vitamins, minerals and fiber to improve the health and wellness of both mother and child. These factors are critical in digestion, prevention of constipation and the development of the new baby. The Mayo Clinic recommends choosing five or more servings of fruits and vegetables each day to meet and maintain a good nutritional balance.
Calcium
According to Kids Health, most women over the age of 19 who are pregnant do not usually get enough calcium to support the growth of a new baby. Calcium consumption must be increased to 1,000 mg per day to avoid the loss of calcium from the mother's bones to support the growth of the new baby. Many women taking prenatal vitamins will contain some extra calcium. Good dietary sources include dark green vegetables, dried beans, almonds, yogurt and calcium fortified food products, such as orange juice, soy milk and cereals.
Iron
Iron is used to produce hemoglobin, the part of the blood that carries oxygen throughout the body to deliver it to the cells of the body. Without iron, red blood cells won't be manufactured and the tissue and organs will not function as well. According to Kids Health, iron is especially important for pregnant women for both themselves and their growing child. Iron from meat is more readily absorbed by the body but can also be found in green leafy vegetables, such as spinach. Other iron-rich foods include dark poultry, salmon, enriched grains and breads, dried fruits and iron-fortified breakfast cereals.
Folic Acid
Folic acid is an important nutrient to protect the development of the neurological system of the growing baby. Taking folic acid supplements for one month prior and the first three months of pregnancy will decrease the risk of neurological defects by up to 70 percent. Recommended intake of folic acid is 400 micrograms each day from a vitamin, supplement and food. Some women choose to use prenatal vitamins in the months prior to a planned pregnancy to ensure adequate supply of folic acid.
Grains
Grains, such as breads, whole grain pastas, rice and pastas, provide essential carbohydrates which are the body's main source of energy, according to Mayo Clinic. Many of the whole grain products are also enriched and fortified with calcium, iron, fiber, vitamin B or folic acid. One serving is equal to one slice of whole-wheat bread or a half-cup of cooked pasta or rice. Recommended daily intake for women who are pregnant is six to nine servings per day.
