During pregnancy the basic principles of healthy eating remain the same, but close attention must be given to the increased vitamin and minerals needed to assure good health for both mother and baby. Dietary reference intakes, or DRIs, are recommended amounts an individual should consume daily of certain nutrients, vitamins and minerals. During pregnancy, the DRIs are higher for many vitamins and minerals.
Folate and Folic Acid
Folate is a B complex vitamin that supportx the placenta and prevents neural tube defects and serious abnormalities of the brain and spinal cord. Lack of folate in a pregnancy diet also may increase the risk of preterm delivery. The synthetic form of folate is known as folic acid and can be found in various supplements and fortified foods. The DRIs recommend that pregnant women consume 600 micrograms, or mcg, per day. Good sources of folate or folic acid include fortified cereals, leafy green vegetables, citrus fruits, dried beans, peas, strawberries, beets, broccoli, cauliflower, pasta and nuts.
Iron
The DRI for iron during pregnancy is 27 milligrams, or mg, per day. Adequate iron intakes are necessary for hemoglobin in red blood cells to supply the growing baby and placenta with oxygen. Good sources of iron in the diet include lean red meat, poultry and fish, iron-fortified breakfast cereals, spinach, beans, nuts and dried fruit.
Calcium
The DRI for calcium during pregnancy is 1,000 mg a day. Calcium helps the circulatory, muscular and nervous systems function properly and also helps build strong bones and teeth. Dairy products such as milk, cheese and yogurt are the best sources of calcium. Other sources include sardines, salmon, spinach, and fortified cereals, breads and juices.
B Vitamins
Vitamin B6 helps form red blood cells. The DRI for vitamin B6 during pregnancy is 1.9 mg a day. Sources of vitamin B6 are found in beef, liver, pork, ham, whole-grain cereals and bananas. Vitamin B12 helps maintain the nervous system and is needed to form red blood cells. The DRI is 2.6 mcg a day. Dietary sources are liver, meat, fish, poultry and milk. Thiamin, also called vitamin B1 has a pregnancy DRI of 1.4 mg a day. Vitamin B1 also helps to regulate the nervous system. Vitamin B1 can be obtained from whole grains, fortified cereals, wheat germ, organ meats, eggs, rice, pasta, berries, nuts, legumes and pork. The DRI for Riboflavin, or vitamin B2, during pregnancy is 1.4 mg a day to help maintain energy, eyesight and healthy skin. Dietary sources include meats, poultry, fish, dairy products, fortified cereals and eggs. Niacin, or vitamin B3, DRI during pregnancy is 18 mg a day to promote healthy skin, nerves and digestion and can be found in high-protein foods, fortified cereals and breads, meats, fish, milk, eggs and peanuts. Pyridoxine, or vitamin B6, DRI during pregnancy is 1.9 mg to help form red blood cells. Dietary sources include chicken, fish, liver, pork, eggs, soybeans, carrots, cabbage, cantaloupe, peas, spinach, wheat germ, sunflower seeds, bananas, beans, broccoli, brown rice, oats, bran, peanuts and walnuts.
Vitamin C
Vitamin C is an antioxidant that promotes healthy gums, teeth and bones and also helps the body absorb iron. The DRI for vitamin C is 85 mg a day. Dietary sources of vitamin C are citrus fruits, broccoli, tomatoes, strawberries, bell peppers, green beans, papaya and potatoes.
References
- MayoClinic.com: Pregnancy diet: Essential nutrients when you're eating for two
- American Pregnancy Association: Essential Nutrients & Vitamins For Pregnancy
- Nutrition in Pregnancy: Role of vitamins and minerals: During pregnancy
- American Congress of Obstetricians and Gynecologists: Nutrition During Pregnancy
