Pregnancy is a time for a woman to take extra care to ensure a positive outcome for herself and her growing baby. The little person growing inside you entirely depends on you to meet her nutritional needs. Eating a balanced diet that includes plenty of produce, lean proteins, whole grains and healthy fats will help support both your and your child's needs during your 9-month journey. Certain nutrients are linked to reduced risk of birth defects and illnesses to both baby and mother, encouraging medical experts to recommend a daily prenatal supplement to ensure the healthiest outcome possible. Talk to your doctor about your specific needs.
Folic Acid
Folic acid is the synthetic form of folate, part of the complex of B vitamins. This vitamin is essential for the prevention of neural tube defects and serious spinal cord and brain defects. This is due to its role in nucleic acid synthesis during the widespread cell division and replication that occurs during fetal formation. Folate deficiency has also been linked to serious birth complications, including premature delivery, low birth weight and miscarriage. Additionally, fetal growth retardation, due to inadequate folate levels has been linked to learning disabilities and other disruptions of child development and progress. Folate is present in dark leafy greens, citrus fruits, and legumes, such as beans, lentils and peas. MayoClinic.com recommends you obtain 800 micrograms of folate or folic acid daily prior to your pregnancy, as well as throughout your pregnancy.
Iron
During pregnancy, your blood volume will increase by 20 to 30 percent to accommodate fetal blood supply and oxygen needs. Hemoglobin, a protein found in red blood cells carries oxygen throughout the body. Hemoglobin production requires adequate levels of iron. You need 27 mg of iron daily to help maintain energy levels and reduce your risk of developing anemia. Anemia contributes to fatigue and can increase your chance of premature delivery of a low-birth weight baby. Severe anemia during pregnancy can increase the chances that your baby will develop anemia during his infancy. Be sure to include dried fruit, fortified cereals and lean red meats in your diet for natural iron intake. Many doctors also recommend taking a prenatal iron supplement.
Calcium and Vitamin D
Calcium and vitamin D are a bone-strengthening duo needed by both you and your growing baby. They support formation of the fetal skeletal structure and fortify little teeth that won't emerge for a year or two. They also help maintain your bone health, reduce your chances of osteoporosis and help your bones support the extra weight of pregnancy. Additionally, calcium optimizes circulatory system function to ensure efficient delivery of nutrients to your baby. You should obtain 1,000 mg of calcium and 600 IU of vitamin D, each day. Dairy products are good sources of calcium, while vitamin D is found in salmon, tuna and fortified milk.
Protein
As your baby grows, so does her protein and energy needs. During the second and third trimesters of your pregnancy, protein becomes an important macro-nutrient. A 2003 research review conducted at McGill University indicates that women who include lean protein in their diets during pregnancy increase the chances of a healthy birth weight baby, and reduce the risk of fetal or neonatal mortality. Include lean sources of protein in your diet, such as poultry, fish, eggs and cuts of meat that are marked as lean. Plant-based sources include beans and all legumes, peanut butter, and low-fat dairy products, such as Greek yogurt.
References
- MayoClinic.com; Pregnancy Diet: Focus on These Essential Nutrients; May 21, 2011
- "The American Journal of Clinical Nutrition"; Folic Acid: Influence on the Outcome of Pregnancy; O'Scholl, Theresa, et al.; 2000
- American Society of Hematology; Anemia and Pregnancy; 2011
- Cochrane Database Systematic Reviews; Energy and Protein Intake in Pregnancy; Kramer, MS, et al.; 2003
