A healthy diet is a priority during your pregnancy. You need to pay special attention to your diet to ensure you are getting all the necessary nutrients, especially now that you're eating for two. It's also important to take in the right vitamins, in healthy foods and most likely in a prenatal supplement.
New Nutritional Needs
According to the March of Dimes, most pregnant women need about 300 extra calories per day from nutritious foods including fruits, vegetables, whole grains, dairy products, beans and other legumes, lean meats and poultry, and fish that's low in mercury. Probably your doctor will recommend a prenatal vitamin supplement as well, to reduce risks like birth defects and premature birth.
Role of Prenatal Vitamins
The American Dietetic Association outlines some specific ways that prenatal vitamins and minerals can help you and your baby. For example, vitamin C enhances your ability to absorb iron; calcium guards your own bones and helps to build your baby's; vitamin D helps with calcium absorption, and folate, or folic acid, is critical for guarding against spinal cord defects. You also need about 50 percent more iron, to support blood and muscle development and prevent anemia.
Recommended Daily Doses
Here are some daily nutrients recommended by the National Women's Health Information Center: folic acid, 0.4 to 0.8 mg; iron, 27 mg; calcium, 1,000 mg or 1,300 if you are 18 or younger; vitamin A, 770 mcg; vitamin B12, 2.6 mcg; and vitamin D, 600 IU. Prenatal vitamins are available over the counter or by prescription and ideally, you should start taking them when you start trying to conceive.
Vitamin Tips and Precautions
MayoClinic.com advises that you take prenatal vitamins with water or juice, not milk or soda. If they cause nausea, try taking them at night, with a snack, and chew gum or suck on hard candy afterward. If the extra iron causes constipation, boost the water and fiber in your diet and exercise daily with your doctor's approval. Be sure to discuss your any vitamins or supplements with your doctor, because some can cause health hazards in too-large doses.
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