Good nutritional habits are important for long-term health, and when you are pregnant, maintaining healthy eating habits is essential to the healthy development of your baby. The foods you consume have a direct impact on your developing baby and some nutrients are needed in higher quantity for your pregnancy. Maintain the basic principles of healthy eating during pregnancy, while also adding 300 calories more to your daily intake. Gain weight during pregnancy to prevent health complications of your baby but avoid overeating and poor food choices, which can be detrimental to your health.
Increase Vitamin B9 Intake
Start taking folate or folic acid supplements, also referred to as vitamin B9, pre-pregnancy and during your entire pregnancy. This one micronutrient is essential for preventing birth defects. Folate is the form of the vitamin found in food sources and folic acid is the supplemental form. The Mayo Clinic indicates you need 800mcg before conception and 1,000mcg a day during pregnancy. Folic acid is found in fortified cereals at 400mcg per 3/4 cup serving, 1/2 cup of spinach contains 100mcg and fruits or vegetables contain 30 to 90mcg of this vitamin. Choose foods with folate and consider taking a prenatal vitamin supplement that contains an adequate dose of folic acid. Consult your physician to determine the best amount of folate for your pregnancy since the dosage can vary.
Eat Frequently and Drink Fluids
Plan to eat five to six small yet nutritious meals each day including breakfast, lunch, dinner and snacks in between. Review the USDA "MyPyramid for Pregnancy" for ideas on getting the most nutrients in each meal during pregnancy. Choose foods from the grain, vegetables and fruits, dairy and meat groups to maintain necessary nutrients. The Centers for Disease Control and Prevention advises drinking extra fluids like water throughout your pregnancy to promote healthy blood volume. On average, drink six to eight glasses of water, whole fruit juice or skim milk instead of sugar filled drinks, sodas and concentrated juices.
Consume Plenty of Calcium, Protein and Iron
Increase your calcium, protein and iron intake during pregnancy to maintain bone, muscle and nervous system development. The American Pregnancy Association lists the daily intake of calcium during pregnancy at 1,000mg, which is equivalent to four servings of dairy from low-fat milk, yogurt or cheese. Protein is recommended at 70 to 100g daily and is found in food sources like black beans, chicken or fully cooked salmon. Opt for lean and low-fat meats or consider tofu as a protein source to prevent high saturated fats in your diet. Iron is also found in lean meats, green vegetables and beans, and you need at least 27mg a day for pregnancy health.
Cooking, Caffeine, Supplements and Safety
Colorado State University warns that pregnant women are susceptible to increased risk of food-borne illness and should take extra precautions in cooking. Fully cook your meats to prevent listeriosis, a bacteria in preserved foods, and toxoplasmosis, a parasite resulting from undercooked meat. Use a food thermometer to measure meat temperature during the cooking process. Wash your foods and your hands to prevent contamination of foods. Limit your daily caffeine intake to under 200mg, which is equivalent to 12 oz. of coffee, or avoid caffeine altogether, notes the March of Dimes. Consult your physician about taking a prenatal multivitamin as an adjunct to good nutritional habits. Avoid taking all other forms of supplements without physician consent.
References
- Colorado State University: Food Safety During Pregnancy
- Mayo Clinic: Pregnancy diet: Essential nutrients when you're eating for two
- Centers for Disease Control and Prevention: Having a Healthy Pregnancy
- U.S. Department of Agriculture: MyPyramid for Pregnancy and Breastfeeding
- March of Dimes: Your Healthy Diet During Pregnancy
- American Pregnancy Association: Pregnancy Nutrition
