During pregnancy, your baby is relying on you for the energy and nutrients it needs to develop. Adapting healthy eating habits at this time is important for you and your baby. Aim to have a varied and balanced diet. Your diet should consist of carbohydrates, fats, protein, vitamins and minerals. If you are vegetarian, you may require prenatal supplements.
Extra Calories
Expecting mothers require extra calories to meet the demands of the growing fetus. According to the U.S. Department of Health, 300 extra calories per day are needed during the last six months of pregnancy. Aim to eat healthy snacks between meals. Avoid eating high-fat and high-sugar foods as they can lead to excess weight gain, increasing the risk of diabetes. Not consuming enough calories during pregnancy can lead to premature birth or birth defects.
Carbohydrates and Protein
During pregnancy, women require more protein in their diets for the growth and development of the fetus. It is also needed for the placenta, and to make new cells for mother and baby. The recommended protein intake for pregnant women is 75 to 100 grams per day. Foods containing protein include lean meat, poultry, eggs and beans. Carbohydrates are required in the diet for energy. They are also needed for the growth and development of the fetus and the placenta. The Mayo Clinic recommends that pregnant women eat six to nine servings of carbohydrate-rich foods per day.
Iron
During pregnancy, extra iron is required in a woman's diet to form new red blood cells for mother and baby. The recommended daily allowance of iron during pregnancy is 27 milligrams, according to the National Institutes of Health. A low intake of iron can lead to the baby developing iron deficiency anemia and having a low birth weight. Iron from animal sources are more easily absorbed than the iron from plant sources. Red meats, lamb, chicken, turkey, eggs and fish are rich sources of iron. Kidney beans, soybeans, tofu, lentils, green leafy vegetables, nuts and dried fruits are also good sources of iron.
Calcium
Calcium helps build healthy, strong bones and teeth for mother and baby. A low calcium intake during pregnancy causes a woman's body to take the calcium from her bones and supply it to the fetus. This increases the risk of the mother developing osteoporosis later in life. Osteoporosis makes bones thin and vulnerable to fracture. The daily recommended allowance of calcium for pregnant women is 1,000 milligrams. The richest sources of calcium are dairy products such as milk, yogurt and cheese. Eat low-fat or fat-free versions.
Folic Acid
As part of her prenatal diet, an expectant mother should eat foods containing folic acid. Meeting the recommended intake of this nutrient reduces the risk of the fetus developing neural tube defects. The National Institutes of Health says that the daily allowance of folic acid for a pregnant woman is 600 micrograms. Spinach, green peas, broccoli, avocado, peanuts and asparagus are rich sources of folic acid. Eat fortified foods that have been enriched with this nutrient, including breakfast cereals, rice, egg noodles and bread.
