When you're eating for two, the food you consume takes on extra importance. Your diet can affect your baby's growth and development, both in the womb and after birth. By making smart choices and filling your diet with diverse, nourishing foods, you can boost your chances for a successful pregnancy and help your baby get a healthy start on life.
Omega-3 Foods
Consuming adequate levels of omega-3 fats is critical for helping your child properly develop. According to a paper published in the fall 2008 issue of "Reviews in Obstetrics and Gynecology," omega-3 fats assist fetal brain and eye development, may reduce your risk of maternal depression, help ensure a normal birth weight and can help prevent preterm delivery. Foods abundant in omega-3 fats include fatty fish, nuts, tofu and certain oils such as fish oil and flax seed oil. Although abundant in omega 3s, you should limit high-mercury seafood such as albacore tuna, and avoid any raw fish due to potential food poisoning.
Folate-Rich Foods
Folate, a type of B vitamin, is a vital nutrient during pregnancy. Along with playing a role in preventing brain and spinal abnormalities in your child, consuming adequate amounts of folate can prevent preterm delivery, low birth weight and neural tube defects, according to the Mayo Clinic. When you're pregnant, focus on foods rich in folate or enriched with folic acid, such as fortified cereals, citrus fruits, spinach, peanuts, asparagus and peas. The Mayo Clinic recommends consuming 800 mcg of this nutrient per day through food sources or supplements.
Bone-Supporting Foods
As the Mayo Clinic explains, foods rich in calcium and vitamin D aid in the development of strong, healthy bones and teeth for your child. Foods with calcium include dairy products such as milk, yogurt and cheese, as well as calcium-fortified juices and dark leafy green vegetables. Foods with vitamin D include fatty fish such as salmon, vitamin-D fortified juices, milk and eggs, although your body can also produce some vitamin D from daily sun exposure. The Mayo Clinic recommends consuming 1,000 mg of calcium per day if you're a pregnant adult and 1,300 mg if you're a pregnant teen, and 600 IU of vitamin D per day.
Iron-Rich Foods
During pregnancy, your iron requirements may increase due to expanded blood volume, making it critical to eat plenty of iron-rich foods. In addition, eating enough iron may decrease your susceptibility to infections and reduce your risk of preterm delivery, the Mayo Clinic explains. The best sources of iron are lean red meat, poultry, fish, nuts, dried fruit, fortified cereals, beans and spinach. To boost your absorption of iron, consume iron-rich foods along with foods or drinks high in vitamin C, such as strawberries or orange juice.
References
- March of Dimes: Your Healthy Diet During Pregnancy
- Mayo Clinic: Pregnancy Diet: Focus on These Essential Nutrients
- "Reviews in Obstetrics and Gynecology"; Omega-3 Fatty Acid Supplementation During Pregnancy; James A. Greenberg, et al.; Fall 2008
- Tufts University Nutrition and Infection Unit: Omega-3 Fatty Acids
