When you are pregnant, your baby grows and matures by taking nutrients from the foods you eat. Pregnant women must take care to eat the right amounts and types of food. The ideal, typical pregnancy diet includes foods rich in calcium, iron, folic acid and protein to, promote optimal development for your baby. Always consult your physician before changing your diet during pregnancy.
Calcium
Your diet should contain enough calcium to help build your baby's bones and protect your own bones. Pregnant adolescents should have 1,300 mg of calcium each day, and pregnant women should have 1,000 mg. Calcium-rich foods to include in your diet are milk, yogurt, cheese, broccoli, kale and canned fish with bones. Some juice, cereals and tofu have added calcium.
Iron
Iron is the vital component of red blood cells, which carry oxygen throughout your body. Pregnant women are at high risk of anemia, or not having enough iron-rich red blood cells. As a pregnant woman, you should have 27 mg of iron each day -- twice the amount of a woman who is not pregnant. Iron-rich food sources include red meat, lentils, beans, tofu and spinach. Look for iron-fortified cereals. Ask your doctor or midwife if you should take an iron supplement.
Folic Acid
Folic acid, or folate, is a B vitamin that is extremely important for pregnant women and their babies. Adequate folic acid in the first trimester can protect your baby from having a neural tube defect and can help reduce your risk of anemia. Folic acid is found in leafy vegetables, whole grains and beans. Many grain products, such as bread and cereal, are fortified with folic acid. Ask your doctor or midwife if you should supplement your diet with a prenatal vitamin containing folic acid.
Protein
Your baby needs plenty of protein to grow in the second half of your pregnancy. Foods high in protein include chicken, eggs, lean beef, beans and nuts. You should have at least two servings of high-protein foods each day. Fish provides you with protein and omega-3 fatty acids, which may help your baby's brain develop. Choose seafood that is low in mercury, such as shrimp, salmon and tilapia, and limit your fish intake to 12 oz each week.
References
- Office of Dietary Supplements: Calcium
- WomensHealth.gov; Anemia -- How Much Iron Do I Need If I Am Pregnant?; May 13, 2008
- WomensHealth.gov; Folic Acid -- What Foods Contain Folic Acid?; May 18, 2010
- MayoClinic.com; Pregnancy Nutrition: Healthy Eating for You and Your Baby; May 23, 2009
- MayoClinic.com; Pregnancy and Fish: What's Safe to Eat?; February 26, 2011
