Adapting healthy eating habits during pregnancy is important for you and your baby. More energy and nutrients are needed to fulfill your needs, as well as the needs of your developing fetus. The fetus obtains all of its nutrients from the placenta. So, having a healthy diet will optimize the health of your baby.
Diet
The American Congress of Obstetricians and Gynecologists, or ACOG, states that pregnant women should have a balanced and varied diet. This includes carbohydrates, protein, vitamins, minerals and fat. Eat plenty of fruits and vegetables, which are rich in fiber, vitamins and minerals and carbohydrates, such as rice, pasta, potatoes and cereals. Foods with a high protein content include meat, poultry, beans and pulses.
Extra Calories
A poor weight gain during pregnancy can lead to the baby having a low birth weight. The U.S. Department of Health and Human Services states that after the first trimester, a pregnant woman needs 300 extra calories per day. This can be achieved easily by having a few healthy snacks between meals, such as fruit or yogurt.
Calcium
Calcium is needed to build strong bones and teeth for you and your baby. MayoClinic.com states that you need 1,000mg of calcium per day during your pregnancy. Eat low-fat dairy products, such as yogurt, milk and cheese. For example, the U.S. Department of Agriculture notes that plain, low-fat yogurt has 415mg of calcium per 8 oz., and cheddar cheese has 306mg per 1.5 oz. Spinich, salmon and fortified breakfast cereals and juices also provide a rich calcium content.
Iron
During pregnancy, more iron is required to make extra blood cells needed by you and your baby. The Centers for Disease Control and Prevention states that the daily allowance of iron for a pregnant woman is 27mg. A low consumption of iron can cause the baby to develop iron deficiency anemia and a low birth weight. The best sources of iron are red meat and poultry. Pulses and beans, such as chickpeas, kidney beans and lentils, also provide a high source of iron.
Folic Acid
Folic acid is a form of B vitamin needed for the formation of new cells. During pregnancy, the National Institutes of Health recommends a daily allowance of 600mcg of this nutrient. This recommended allowance reduces the risk of the baby developing spina bifida, a neural tube defect. Eat folic-rich vegetables, such as green peas, broccoli, spinach, asparagus and turnip greens. Fortified breakfast cereals also provide a high foilc acid source.
References
- The American Congress of Obstetricians and Gynecologists: Nutrition During Pregnancy
- MayoClinic.com: Pregnancy week by week
- Institute of Medicine: Weight Gain During Pregnancy
- National Institutes of Health: Folate
- WomensHealth.gov: Healthy Pregnancy
- Centers for Disease Control and Prevention: Iron and Iron Deficiency
