The fetus obtains all its nutrients through the placenta, so eating a healthy diet during pregnancy is vital for the health of your fetus. You and your baby require the right amounts of energy, vitamins and minerals. Aim to have a varied and balanced diet. If you are a strict vegetarian, you may require supplements to avoid any deficiencies.
More Calories
The U.S. Department of Agriculture recommends that pregnant women include fruits, vegetables, dairy products, fats, grains and animal and plant foods in their diet. Pregnant women should consume 300 extra calories. Overweight or obese women are more likely to have babies with congenital problems and obesity during childhood. To avoid excess weight gain, avoid foods high in sugar and fat. A low calorie intake can lead to birth defect or premature delivery.
Bones and Teeth
For strong bones and teeth for you and baby, you require a daily calcium intake of 1,000 mg during your pregnancy. Not obtaining enough calcium can cause your body to use the calcium from your bones and supply it to the baby. This can increase the risk of you developing osteoporosis. Dairy foods are the best sources of calcium. Choose low-fat or fat-free versions. Sardines, green leafy vegetables and breakfast cereals are also good sources of calcium.
Growth
Pregnant women require 75 to 100 g of protein per day for the growth of the fetus. Lean red meat, poultry and eggs are good sources of this nutrient. These foods are also an excellent source of heme iron, which is more easily absorbed by your body than the non-heme iron found in plant sources. Iron is required for making extra red blood cells so oxygen can be supplied to your fetus. The recommended daily allowance of iron during pregnancy is 27 mg. If you are vegetarian, you can obtain iron from green vegetables, beans, pulses and nuts.
Folic Acid
To prevent the fetus developing neural tube defects, pregnant women should eat foods containing folic acid. The recommended allowance of folic acid for pregnant women is 600 mcg. Spinach, avocado, green peas and bread are good sources of this nutrient.
Considerations
Contracting food poisoning during pregnancy can harm the fetus. It can lead to miscarriage, premature birth or the baby developing mental retardation. Avoid undercooked meat and eggs and unpasteurized foods. Certain seafoods contain high levels of mercury, which can cause developmental problems in the fetus. Avoid eating king mackerel, tilefish, shark and swordfish. You must refrain from alcohol to prevent your baby developing fetal alcohol syndrome.
