Pregnancy is an exciting time; you are creating a new life, which requires essential nutrients to ensure healthy development. If you do not have adequate nutrition, not only can this impact your fetus, but your health can also suffer. The body is under added stress and demands during pregnancy, making it important to feed it well. Approximately 300 extra calories are needed daily for pregnant women, says the March of Dimes. Talk to your obstetrician if you are low in any vital nutrients to see how you can create an optimal diet for you.
Step 1
Eat foods high in folic acid. Folic acid is important to a healthy pregnancy because it reduces the risk of brain and spinal cord defects, also known as neural tube defects. Foods to eat include fortified cereals, beans, leafy green vegetables, enriched grains and orange juice, says the March of Dimes.
Step 2
Consume at least 1000 mg of calcium daily; if you are a pregnant teenager, try to consume at least 1,300 mg of calcium, says MayoClinic.com. Calcium helps build strong bones, including teeth, and also helps regulate various bodily systems. If you do not consume enough calcium, your baby will take calcium from your bones, according to MayoClinic.com. Calcium-rich foods include yogurt, milk, cheese, salmon and spinach.
Step 3
Eat enough protein for you and your baby. Protein is necessary for growth of the fetus, especially in the second and third trimesters. Approximately 71 grams of protein are recommended by MayoClinic.com. Foods to include in your diet are chicken, fish, milk, peanut butter, eggs and cottage cheese.
Step 4
Add foods high in iron to your diet. Iron helps create hemoglobin, which helps carry oxygen to the tissues of the body. According to MayoClinic.com, your iron needs nearly double, to 27 mg, during pregnancy due to the increase in blood volume and to help create the blood supply of the fetus. Including foods like meat, fortified cereals, beans and spinach can help you obtain the iron you need.
Tips and Warnings
- Take a prenatal vitamin during your pregnancy, and if possible, start taking these vitamins at least three months prior to conception, says the Mayo Clinic, to ensure your body obtains necessary nutrients. Consult with your obstetrician to see if there are any specific nutrients you need or in which you are deficient.
- There are some foods to avoid during pregnancy, as they can be harmful to the fetus. The March of Dimes lists some of these foods including raw fish, raw or lightly cooked eggs, unpasteurized dairy products or juices, raw or undercooked meat and fish that is high in mercury, like shark or swordfish.
