To give your baby the best start in life, it is vital that during your pregnancy you have a healthy and balanced diet. The American Congress of Obstetricians and Gynecologists recommends that pregnant women eat plenty of fruits and vegetables to provide vitamins, minerals and fiber. Your diet should also include carbohydrate foods, such as potatoes, pasta and rice. Protein and calcium are also essential building blocks for your baby's development.
Energy
Along with extra nutrients, your body requires extra energy to keep up with the demands of your growing fetus. The U.S. Department of Health and Human Services recommends consuming 300 extra calories per day if you are pregnant. However, avoid high-fat and high-sugar foods. Eat healthy and nutritious snacks between meals and drink plenty of water.
Iron
During pregnancy, your body requires more iron to make extra red blood cells for you and your baby. The Centers for Disease Control and Prevention recommends a daily iron allowance of 27 mg during pregnancy. Eat foods that are rich in iron, such as lean red meat, beef, poultry and fish. These foods also have a high protein content, which is required for the growth of your baby. Lentils, chickpeas, kidney beans and black beans are also good sources of iron. Snack on walnuts, cashews and almonds to boost your daily iron intake.
Folic Acid
Eating foods rich in folic acid reduces the risk of fetal neural tube defects such as spina bifida. The National Institutes of Health recommends a daily folic acid allowance of 600 mcg during pregnancy. Green leafy vegetables such as spinach, broccoli, asparagus and turnip greens are good sources of this nutrient. Check your breakfast cereal label to be sure it's fortified with folic acid.
Calcium
The recommended calcium allowance for pregnant women is 1,000 mg per day. This nutrient helps build and maintain strong bones and teeth for you and your baby. Dairy foods such as milk, cheese and yogurt provide the highest source of this nutrient. Romano, cheddar, Swiss and mozzarella cheeses are high in calcium. Look for fat-free or reduced-fat dairy products. Green leafy vegetables, salmon, sardines, tofu and fortified orange juice are also good sources of calcium.
Vitamins
During pregnancy, you need particular vitamins. Eat foods containing vitamin B-12, such as, eggs, meat, clams and rainbow trout. This vitamin is required to maintain a healthy nervous system for you and your baby. ACOG recommends a daily vitamin B-12 allowance of 2.6 mcg for pregnant women. Include vitamin A-rich foods in your diet, too, such as apricots, carrots and green leafy vegetables. This vitamin gives you and your baby healthy skin, bones and eyesight. The recommended allowance of this vitamin is 770 mcg per day during pregnancy.
Foods To Avoid
Avoid raw, under-cooked and unpasteurized foods, as they may contain bacteria that can be harmful to your fetus. The American Pregnancy Association recommends that pregnant women avoid fish that contain high levels of mercury, because it can lead to developmental disorders in the fetus. Therefore, avoid king mackerel, swordfish, shark and tilefish. Do not drink alcohol during pregnancy because it can lead to birth defects.
