A healthy diet is always important, but it's essential when you are pregnant. The Mayo Clinic notes there is no magic formula for what to eat or drink during pregnancy. The basic principles of healthy eating still apply, but there are certain nutrients that are needed for the growth and development of your baby. By focusing on nutrient-rich meals and avoiding foods and drinks that could endanger your pregnancy, you'll be giving your baby a healthy start.
Enriched Cereal with Milk
Folate is a B vitamin needed to prevent abnormalities of your baby's brain and spinal cord known as neural tube defects. The synthetic form of folate in supplements and fortified foods is called folic acid, and enriched cereal is loaded with it. One bowl of enriched breakfast cereal will supply one-half to three-quarters of the amount you need every day. Add a splash of milk for a healthy dose of calcium and vitamin D to strengthen your baby's bones. The Mayo Clinic notes many enriched cereals are fortified with calcium and iron too, making breakfast cereal one of the best foods to eat when you're pregnant.
Fruits & Vegetables
Leafy green vegetables, citrus fruits, dried beans and peas are good sources of folate, along with other essential vitamins. Drink your vitamins by having a glass of orange juice. It contains folate and is loaded with vitamin C, which helps you absorb iron. During pregnancy, your iron needs double. "Parents" magazine calls broccoli a power pregnancy food due to its folate, calcium and vitamin C. If you're feeling nauseous due to morning sickness, try having a banana. Besides their energy-boosting potassium, bananas may help calm your tummy.
Meat, Fish & Eggs
Your baby's rapid growth during the second and third trimesters requires lots of protein, according to the Mayo Clinic, and lean meat, fish and eggs are loaded with protein. Red meat is also a stellar source of iron. In addition to protein, "Parents" magazine indicates eggs contain choline, a compound that helps your baby's brain development and may help prevent spinal-cord defects. Fatty fish, such as salmon, contain omega-3 fatty acids to also boost your baby's brain development. As a bonus, "Parents" magazine indicates these fish oils may lower your risk of post-partum depression.
What to Avoid
While most foods and beverages are safe during pregnancy, there are some that could harm your developing baby. The American Pregnancy Association recommends avoiding fish with mercury, which could damage your baby's brain. Salmon is fine, but avoid king mackerel, shark, swordfish and sushi. Also steer clear of deli meats and soft cheeses, like Brie and Roquefort. They may contain Listeria, a bacteria that could cause a miscarriage. No amount of alcohol is safe during pregnancy, and caffeine should be restricted to no more than 300 mg. per day. By eating and drinking the right foods and beverages during your pregnancy, you'll be helping to ensure a healthy and happy delivery day.
