It is vital to eat a balanced diet during pregnancy. This is because the foods you eat become the nutrients for your growing baby. While there are no "miracles foods" that provide enough nutrients to eliminate the need for prenatal vitamins, you can eat according to the USDA Food Pyramid and achieve your daily allowance for most nutrients. Ensuring that you are getting the proper nutrition will promote the healthy growth and development of your baby.
Grains
According to the Mayo Clinic, grains provide a healthy source of carbohydrates. These carbohydrates become glucose, which your body uses as fuel. The recommended daily value for pregnant women is six to nine servings a day. These whole grains should be in the form of whole-grain cereals, whole-wheat pasta or grains such as barley. Try and stay away from refined carbohydrates, such as white bread or white pasta.
Dairy Products
Pregnant women should eat four or more portions of dairy products per day. The calcium contained in dairy products will help build your baby's teeth and bones, according to the Mayo Clinic. When possible, try to choose dairy products that are low in fat and drink milk that is either low-fat or skim. If you are lactose intolerant, you can gain your calcium from drinking orange juice that has been fortified. Good sources of calcium besides milk are yogurt and natural cheese.
Increase Your Protein Intake
It's important to eat plenty of protein from meat, poultry, fish, eggs and beans. These foods also contain B-complex vitamins and iron, which are all crucial to your baby's development, especially in the second and third trimester. The Mayo Clinic also states that you should eat two or more portions of protein a day. Good sources of protein are almonds, salmon, chicken or turkey breasts and lentils.
Fruits and Vegetables
Fruits and vegetables provide fiber, vitamins and minerals. Fiber found in fruits and vegetables will help to regulate your digestion, and the vitamin C found in them will help you to absorb iron. According to the Mayo Clinic, dark green leafy vegetables contain folate and iron, which are both needed during pregnancy. Good sources of fiber, iron and protein are spinach and 100 percent fruit or vegetable juice.
Supplements
Women who follow strict vegan diets may want to take supplements to provide them with adequate amounts of protein or other minerals. However, some supplements can be dangerous to your baby, so it is best to ask your physician if it is okay to use supplements before doing so.
