Pregnancy takes nine months and lots of energy to support your growing baby, milk synthesis and your own daily nutritional requirements. A 1999 study in "The American Journal of Clinical Nutrition" followed 76 pregnant women and found that their energy expenditures during sleep, daily activities and rest were 15 to 26 percent higher during pregnancy than after delivery. Maintaining a nutritious diet during pregnancy assures a healthy baby and mother.
Folate
Folate, or folic acid, should be taken as soon as you know you are pregnant, or if you are trying to get pregnant. Folic acid is key to the prevention of neural tube defects, such as spina bifida, in the fetus. It also helps to prevent miscarriages. A study in 2005 in "BJOG: An International Journal of Obstetrics and Gynaecology" studied 24 healthy women throughout their pregnancies to determine the amount of folate they required daily. It concluded that 250 mcg per day prior to pregnancy increased to 540 mcg by third trimester. This is in keeping with the American Food and Nutrition Board's recommended dietary allowance, or RDA, of 600 mcg per day. Foods that contain folate include: fortified cereal, orange juice, spinach, asparagus, lentils and garbanzo beans. Always consult your doctor before taking any supplements.
Vitamin C
Including dietary sources of vitamin C in your diet on a daily basis will help with the bones and teeth of your developing baby and keep your bones and teeth strong as well. It also helps with the healing of wounds, which is especially needed during labor and delivery. Foods rich in vitamin C include orange and grapefruit juice, sweet red peppers, strawberries, broccoli and potatoes. The RDA for pregnant women is 85 mg per day. Consult with your physician before taking any vitamins or supplements.
Protein
Dietary protein is important for the growth of your baby, especially during the second and third trimesters. Between 75 and 200 g protein per day is recommended by the American Pregnancy Association. Protein has a positive effect on your baby's brain development and on the growth of your uterine and breast tissues, and your increased blood volume. Protein can come from meat, such as beef, chicken, fish or lamb. Protein also comes in the form of legumes, such as kidney beans, black-eyed peas, garbanzo beans and split peas.
Calcium and Iron
Two important minerals to include in your diet are calcium and iron. Iron plays an important role in maintaining your blood volume and preventing anemia. The RDA for pregnant women is 27 mg per day. Good dietary sources of iron include green leafy vegetables such as spinach, lettuce and cabbage. Whole grains and lean proteins also provide iron. Calcium is important in the regulation of fluids and the developing of your baby's tooth buds. The RDA for pregnant women is 1,000 mg per day. Dietary sources include milk, yogurt, eggs, tofu, almonds and cabbage. Check with your doctor before taking supplements.
References
- The American Journal of Clinical Nutrition: Adjustments in Energy Expenditure and Substrate Utilization During Late Pregnancy and Lactation; Nancy F. Butte, et al.; February 1999
- An International Journal of Obstetrics and Gynaecology: The Relationship Between Increased Folate Catabolism and the Increased Requirement for Folate in Pregnancy; John R. Higgins, et al.; September 2000
- Linus Pauling Institute: Vitamins
- American Pregnancy Association: Pregnancy Nutrition; October 2008
- Linus Pauling Institute: Minerals
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