During pregnancy, you are your growing baby's only source of nutrients. Eating a healthy and balanced diet and getting adequate prenatal care will help to ensure that your unborn baby gets all that he needs to develop as he should. Conversely, an unhealthy diet may cause problems for you and your baby. Talk with your obstetrician or midwife about your nutritional needs.
Food Groups
Following a varied diet that includes all the food groups is a good way to ensure that you are getting what you and your baby need. This includes whole grains, fruits, vegetables, lean protein and low-fat dairy. You will be consuming a few more calories than you allowed yourself before you became pregnant. Your doctor or midwife can help you determine exactly how many calories you should be consuming every day.
Nutrients
Although all nutrients are important at this time in your life, some are especially important. Iron helps your body deliver oxygen to your baby and is available in red meat, beans and fortified cereal. Calcium contributes to strong bones, and milk, cheese and yogurt are healthy options. B vitamins facilitate development of your baby's nervous system and are found in meat, milk and some fortified cereals. If you are a vegetarian you may need a supplement. Folic acid prevents neural-tube birth defects such as spina bifida and is found in leafy green vegetables, orange juice and nuts.
Weight Gain
Gaining weight gradually is healthy during pregnancy and reduces the risk of health complications before delivery. Women who are overweight or obese before they become pregnant need to be especially careful about not gaining too much weight. Generally, pregnant women are advised to keep their weight gain at 25 to 35 pounds. Pre-eclampsia, gestational diabetes and high blood pressure are some problems you may encounter if you gain too much weight. On the other hand, attempting to restrict weight gain during pregnancy can harm your baby, as well, because you may become deficient in nutrients the two of you need.
Problem Foods
You should avoid some foods during pregnancy because of the risk they pose. Soft cheeses, undercooked meat, eggs and seafood, alcohol, caffeine, fish high in mercury and unwashed fruits and vegetables are foods that could cause complications that include miscarriage, stillbirth, prematurity and gastrointestinal illness.
