Eating well during pregnancy is important so that your developing baby will get all the nutrients needed for proper growth. A well-balanced diet will not only keep you healthy, but your baby healthy, as well. Eliminating things such as alcohol and limiting the amount of caffeine are both recommended. Most pregnant women need additional calories during pregnancy to support their growing baby. Be sure to speak with your physician prior to making any dietary changes during your pregnancy.
Folic Acid
Adding a folic acid, or vitamin B9 supplement to your diet may reduce the risk of your baby developing certain defects such as spinal bifida. According to KidsHealth, studies show that women who take 0.4 mg of folic acid each day prior to pregnancy and in the early months may reduce the risk of neural tube defects up to 70 percent. In addition, folic acid is necessary for proper cell growth and tissue formation.
Calorie Intake
During pregnancy, your body needs approximately 300 extra calories each day to support the needs of the fetus. The average weight gain during pregnancy is between 25 and 35 lbs; however, this range may vary with each pregnancy. According to KidsHealth, the additional calories consumed during pregnancy should not be empty calories, but nutritious ones.
Calcium
Calcium is essential for the building of strong bones and teeth. In addition, calcium is necessary for healthy muscles, a healthy heart and healthy nerves. Not getting enough calcium during pregnancy will cause your developing baby to supply its calcium from your bones. Before, during and after pregnancy, BabyCenter recommends you take 1,000 mg of calcium each day.
Limit Caffeine
Consuming large amounts of caffeine during pregnancy may lead to a decrease in blood flow to your placenta which may have adverse effects on your baby and may lead to miscarriage. The site recommends consuming no more than 200 mg caffeine each day which is equivalent to one 12 oz. cup of coffee.
Recommendations
Fruits and vegetables are good sources of vitamins and minerals for you and your growing baby. Additionally, fruits and vegetables are good sources of dietary fiber and may reduce the frequency or prevent constipation. During pregnancy, you should try to consume at least eight servings of fruits and vegetables each day.
