Having a fit pregnancy includes aiming for a nutritious and balanced diet. During a fit pregnancy, physical activity is encouraged, which will lead you feeling hungry and needing nourishment. The foods that you eat during pregnancy are the main source of nutrients for yourself and your growing baby. Be sure to discuss your diet with your doctor.
Foods with Folate
Folate found in foods also is known as folic acid in the supplement form and is especially important during the fit pregnancy process. Folate is a B vitamin that helps prevent neural tube defects, and serious abnormalities of the brain and spinal cord, according to MayoClinic.com. Lack of folate in a pregnancy diet might increase the risk of preterm delivery, and moms should aim for 800 micrograms of folate before conception and 1,000 micrograms a day during pregnancy. This can come either from supplements or food such as dark green vegetables, citrus fruits, peas, and beans. Fortified cereals are another great diet choice that have extra folate added. Be sure to speak with your doctor before taking a folic acid supplement.
Low-Fat Dairy
Low-fat dairy is a key choice for a fit pregnancy because it contains calcium, which builds strong bones and teeth. Calcium, recommended by the March of Dimes, also helps your circulatory, muscular and nervous systems run normally. Aim for 1,000 mg of calcium a day from dairy food items like low-fat yogurt, skim milk and low-fat cheese. Low-fat dairy also is high in protein, which can help you feel full and build muscle during pregnancy.
Lean Protein
Lean protein like chicken, low-fat red meat, fish and turkey are crucial for your baby's growth, especially during the second and third trimesters, explains Mayoclinic.com. Ideally, fit pregnant mothers will want about 71 g of fiber per day from food intake. Other healthy lean protein choices are dried beans, peas, tofu, dairy products and peanut butter.
Foods with Iron
The iron in red blood cells helps carry oxygen to your organs, tissues and your baby, states the American Congress of Obstetricians and Gynecologists. For a fit pregnancy, you will need more iron in your diet to support the growth of the baby and to produce extra blood. Try for 27 mg of iron per day from food such as lean red meat, poultry and fish. Nuts, dried fruit and iron-fortified breakfast cereals also are a healthy choice. Your doctor might want you to take an iron supplement, so be sure to discuss iron intake from your diet with your physician.
