Eating well is vital when you're pregnant because it is the only way that you and your baby can get the nutrients necessary to stay healthy. Even if you take prenatal vitamins, your baby still needs nutrients that occur naturally in healthy foods for proper growth and development. For this reason, foods that contain empty calories, like chips or cookies, are poor choices during pregnancy.
Meat and Protein
Most protein sources, such as meats, nuts and seeds, are healthy for pregnant women. Chicken, beef, pork, nut butters and wild game are suitable for a pregnant woman. Choose lean cuts of meat instead of fatty cuts to help control your weight gain. Any meat you eat should be cooked thoroughly to reduce the risk of foodborne illness. Eat organ meats like liver, that is high in vitamin A, sparingly during pregnancy because of the risk of birth defects associated with excesses of that vitamin. Consume seafood sparingly as well because seafood contain mercury, which can damage your unborn baby's nervous system. You should avoid some seafood, like refrigerated, smoked fish, altogether because of the risk of food poisoning.
Grains
Grains, especially whole grains, are a good source of nutrition for a pregnant woman. Oatmeal, quinoa, whole grain bread and tortillas, breakfast cereals and rice are some healthy options. These foods provide you and your baby with iron, B vitamins and magnesium. Grains are also a good source of energy, and the vitamins they contain help your placenta to develop properly. Whole grains can also help to alleviate hemorrhoids and constipation during pregnancy because they are a good source of fiber.
Dairy Products
Dairy products like milk, cheese and yogurt provide nutrition for pregnant women. You can also choose pudding, frozen yogurt or ice cream that is made with milk. Your dairy choices should be pasteurized to avoid the risk of consuming harmful bacteria. Unless you were underweight when you became pregnant, you should choose low-fat dairy products such as 2 percent milk or reduced-fat cheese. Dairy products contain calcium, phosphorus and vitamin D, which are essential for the development of your baby's heart, muscles, teeth and bones.
Fruits and Vegetables
Fruits and vegetables are another excellent source of vitamins and minerals that every pregnant woman needs. Most produce is low in calories, so it can help to keep your weight gain under control. Eating a variety of fruits and vegetables each day increases your opportunities for getting a considerable amount of nutrients from your diet. For example, choose different colored vegetables, such as broccoli, carrots and squash, each day. Also choose a variety of fruit each day, such as strawberries, cantaloupe and grapes. Be sure to wash or rinse all produce that you eat fresh.
