Because a pregnant woman is taking in nutrition not only for herself, but also on behalf of her unborn child, the quality of her nutrition is of the utmost importance. If you're pregnant or are planning to become pregnant in the near future, you've no doubt wondered what you should eat to ensure optimal nutrition. Here are a few guidelines that can help you make good choices.
Function
The purpose of a nutritious diet during pregnancy is that it helps you ensure that you're getting not only the nutrients you need for your own body and cellular processes, but are also getting the nutrients your baby needs. Like non-pregnant adults, pregnant women need calories, vitamins and minerals. Caloric needs don't increase tremendously during pregnancy, but nutrient needs--including needs for vitamins and minerals--do. Choosing a diet carefully helps you ensure you're getting all you need without excess calories.
Features
The primary nutritional features of a proper pregnancy diet are actually very similar to those of a healthy diet for a non-pregnant adult, explains Dr. Miriam Stoppard in her book "Conception, Pregnancy and Birth." Fruits and vegetables provide vitamins and minerals, while whole grains provide both fiber and high-quality carbohydrates. Lean meats, beans, eggs, and low-fat dairy provide protein, and plant-based oils like olive oils provide healthy fats that don't lead to increased cholesterol.
Misconceptions
You've probably heard, and maybe even believe, that a pregnant woman is "eating for two," but the fact is that developing babies don't need many calories, even though they do need lots of nutrients, explain Drs. Michael Roizen and Mehmet Oz in their book "You: Having A Baby." As such, pregnant women only need 200 to 300 extra calories a day.
Considerations
To help ensure that you're getting plenty of nutrition without having to take in too many calories--particularly because excess caloric intake leads to too much weight gain--your doctor may advise you to use a prenatal supplement. Prenatal vitamins incorporate the vitamins and minerals that a pregnant woman, and her unborn child, need in daily diet. Taking a prenatal can help you meet your nutritional goals and ensure both your, and your baby's, health.
Effects
A high-quality prenatal diet does more than just ensure health of mother and baby during pregnancy, explain Drs. Roizen and Oz. By eating well, you'll gain the right amount of weight, which will help you avoid certain health problems like premature labor and delivery. Furthermore, women who gain an appropriate amount of weight have an easier time losing weight after they give birth, meaning that eating well can help you get back your figure faster.
References
- "Conception, Pregnancy and Birth"; Miriam Stoppard, M.D.; 2008
- "You: Having A Baby"; Michael Roizen, M.D. and Mehmet Oz, M.D.; 2009
