Your unborn baby's nourishment is provided by what you eat during pregnancy. While there is no magic formula for pregnancy nutrition, the basic principles of healthy eating apply. It is important to understand how you can get the nutrients you need most during this time, as well as which foods you need to avoid to keep your baby safe.
Necessary Nutrients
During pregnancy, you need a balance of proteins, fats, carbohydrates, vitamins and minerals. According to MayoClinic.com, you need about 800 mg of folic acid a day to help prevent neural tube defects like spina bifida. Spinach, asparagus, oranges and fortified cereal are all sources of folic acid. You also need 1,000 daily mg of calcium, found in dairy products, to help your nervous system run normally and to build your baby's bones and teeth. Iron, found in red meat, poultry and beans, is necessary to build your blood supply and prevent fatigue. You need 27 mg of iron a day. You also need 71 g of protein a day for your baby's growth; protein sources are poultry, fish and eggs. Vitamins are necessary for cell formation and energy, so talk to your doctor about a prenatal vitamin supplement that can help you get all the recommended vitamins you need during pregnancy.
Weight Gain
Gradual weight gain is important during pregnancy, because it helps your body store up nutrients for your baby. According to Kids Health, you can expect to gain 25 to 35 pounds during pregnancy. You will need about 300 extra calories a day to reach this goal. To stay healthy during your pregnancy, make sure the extra calories come from healthy food sources. Try eating several smaller meals a day. Avoid skipping meals or trying to lose weight, as this can harm your developing fetus and deplete your energy.
Foods to Avoid
It is important to avoid foods that could potentially cause your unborn baby harm. Seafood contains levels of mercury that could harm your baby's brain development. Limit yourself to 12 oz. of low-mercury fish each week, such as tilapia and salmon, and avoid high-mercury fish like swordfish, tilefish and shark. Avoid soft cheeses made with unpasteurized milk, because they can contain dangerous bacteria. Limit your consumption of caffeine, which can enter the placenta and affect your baby's sleeping patterns, and avoid alcohol completely.
Considerations
Keep in mind that your nutritional needs may vary if you are carrying multiples or follow a restrictive diet, such as vegetarian or vegan. You may also not get the nutrients you need every day because of nausea or vomiting that occurs during the first trimester. If you are concerned about your eating habits during pregnancy, talk to your doctor about an eating plan that is best for you.
