Adapting a healthy and balanced diet during pregnancy will give your baby the best start to life. Extra energy and nutrients are needed for you and your growing baby. The developing fetus obtains all of its nutrients through the placenta. What you eat, therefore, will directly affect the health of the baby. If you are vegetarian, you may require prenatal supplements.
Balanced Diet
The prenatal diet should be balanced and varied. It should include carbohydrates, protein, fiber, vitamins and minerals, states the American Congress of Obstetricians and Gynecologists. Consuming wholesome foods, drinking plenty of water and avoiding foods high in fat and sugar can help reduce heartburn, nausea and constipation that you may be experiencing.
Foods for Protein and Iron
The American Pregnancy Association recommends a daily protein intake of 75 to 100 g and a daily iron allowance of 27 mg. Protein is required for the growth of the fetus, and iron is required for the production of extra blood cells you and your baby need. Food sources that have a high protein and iron content include chicken, beef, lamb, chickpeas, kidney beans and black beans.
Foods For Calcium And Vitamin D
As part of your prenatal diet, eat low-fat foods that are high in calcium and vitamin D. These nutrients are required for building and maintaining strong bones and teeth. ACOG recommends that pregnant women have a calcium allowance of 1,000 mg and a vitamin D allowance of 200 IU per day. Milk, cheese and yogurt provide the highest source of calcium. In the U.S., milk is fortified with vitamin D. Good sources of calcium also include tofu, salmon, sardines and green leafy vegetables.
Foods For Folic Acid
Your diet should include foods that are rich in folic acid. The consumption of these foods reduces the risk of your baby developing spina bifida, a neural tube defect. The National Institutes of Health recommends a daily folic acid allowance of 600 mcg for pregnant women. Eat green leafy vegetables-- such as spinach, broccoli and turnip greens -- as they have a high folic acid content. Citrus fruits, dried peas and beans are also good sources.
Foods For Other Vitamins
Eat citrus fruits, tomatoes and strawberries to boost your intake of vitamin C. This vitamin helps build healthy gums, teeth and bones and also helps in iron absorption. You need 770 mcg of vitamin A per day, for you and your baby to have healthy skin, eyesight and bones. You can obtain vitamin A by eating carrots, kale, apricots and mango. Eat foods containing vitamin B6, such as wholegrain cereals, bananas and beef. This vitamin helps in the metabolism of protein, fat and carbohydrates. Include vitamin B12-rich food in your diet. This vitamin is required for forming red blood cells and a healthy nervous system for you and your baby. ACOG recommends that pregnant women have a daily vitamin B12 allowance of 2.6 mcg. Good sources of this vitamin include eggs, milk, meat, clams and rainbow trout.
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