Eating well during pregnancy is not only important for the developing baby's health, but for that of the mother-to-be as well. Certain nutrients are vital during pregnancy in order to prevent medical complications. While it may seem daunting, it is easy to get the right amount of nutrients simply by eating healthy foods during pregnancy.
Healthy Diet Potential
No one diet plan is right for every pregnant woman. Women have different dietary needs prior to becoming pregnant, based on their weight, general activity level and pre-existing health conditions. Unless a woman has particular needs, however, she can often meet her recommended nutritional requirements by following a few simple guidelines. Healthy eating during pregnancy is not complicated; it simply requires a little planning.
Considerations: Folic Acid
Folic acid is important during the early stages of pregnancy when the baby's neural tube is forming. The neural tube later becomes the baby's brain and spinal cord. Folic acid can be found in many fruits and vegetables, including spinach, asparagus and oranges. In addition, many cereals and breads are fortified with folic acid. According to the American Congress of Obstetricians and Gynecologists, however, even women who eat healthy foods during pregnancy may still need supplemental folic acid. Fortunately, this can be found in most prenatal vitamins.
Significance of Calcium and Iron
Iron and calcium are vital for both mother and baby during pregnancy. As a mother's blood supply increases and the baby develops his own, more iron is necessary to prevent anemia. ACOG reports that pregnant women need 27 mg of iron daily throughout their pregnancy, which they can get from lean meats and fortified cereals. Calcium is also a must. As the baby's skeleton develops, he must take calcium from somewhere. If mom is not getting enough in her diet, she risks losing some of her bone density to her developing child. MayoClinic.com recommends pregnant women get 1,000 mg of calcium a day. Pregnant women should ensure they are getting enough calcium in the form of low-fat dairy products, such as yogurt and cottage cheese. Supplements can also help.
Finding Balance
Even when following a healthy diet during pregnancy, women may find it challenging to get enough nutrients without eating constantly. Fortunately, many foods are good sources of more than one important nutrient. For instance, leafy greens are high in iron, folic and calcium. Fortified cereals contain folic acid and iron. And lean meats and fish are high in both iron and protein. In addition, all pregnant women should also take a prenatal vitamin, to ensure they are getting adequate amounts of each of these vital nutrients even on days when their diets may suffer.
When Women Aren't Average
Women without pre-existing complications can often meet their pregnancy nutritional requirements simply by following a healthy diet plan. Women who are obese or severely underweight, however, may need a little more guidance to ensure appropriate weight gain. In addition, some women have specialized diets, including vegetarians and those who are lactose intolerant. Women with specialized needs should consult a dietitian to ensure they are eating well throughout their pregnancy, rather than follow a general guideline.
