Perhaps at no other time in life is diet more important that just prior to, and during pregnancy. The old adage "eating for two" could not be truer. But eating more calories alone is not sufficient. Expectant mothers should follow a balanced diet to ensure they are getting adequate overall nutrition. Researchers from Columbia University, for example, found a correlation between maternal diets deficient in vitamins D, E and zinc, and childhood asthma and allergies. While supplementation is important, it does not make up for a poor diet.
Grains
Whole grains not only provide carbohydrates for energy, they are rich in B vitamins. According to the American Pregnancy Association, folic acid supports the placenta and helps prevent certain birth defects. Vitamin B6 is needed to create red blood cells, and may also help alleviate morning sickness. B1 raises energy levels and supports the nervous system. Healthy sources of grains include brown rice, bran, oatmeal, and whole grain breads. Based on current government standards, mothers need 7-9 ounces of grains daily during pregnancy.
Fruits and Vegetables
Fruits and vegetables provide various vitamins, minerals and phytonutrients. Items such as apples, bananas, baby carrots and celery sticks also make excellent healthy snacks. Because cooking destroys many nutrients, mothers should try to include a few raw fruits and vegetables in their diets. At least 2 cups of fruit and 3 to 3 1/2 cups of fresh vegetables should be consumed daily throughout pregnancy. It is important to eat a variety of vegetables, such as broccoli, spinach, squashes, peppers, tomatoes and cucumbers.
Dairy
Dairy products like milk, cheese and yogurt provide protein, vitamins A and D, and calcium. They also contain riboflavin (B2), niacin (B3) and zinc. The developing fetus needs these nutrients as much as the expectant mother. Pregnant women should get at least three servings, or 3 cups of milk or other dairy products each day.
Other Proteins
Other healthy sources of protein include eggs, meat, fish, dried beans and legumes, nuts and seeds. Protein is required to build tissue, muscles and organs. It also provides another source of energy. Additionally, meat and eggs provide other vitamins and minerals, including: vitamins A and E, iron and zinc. During pregnancy, women should eat 6 to 6 1/2 ounces of protein-rich foods each day, in addition to the 3 cups of dairy products.
Oils and Fat
Some women may be tempted to cut back on fats during pregnancy to avoid gaining too much weight. However, fat is an essential part of a balanced diet. Pregnant women should not follow a low-fat or fat-free diet during pregnancy. All cell membranes are made of fat. Fat is the precursor to many hormones, and is essential for the assimilation of fat soluble vitamins. The food pyramid recommends at least 6 teaspoons of fat or oil daily. Fat can be found in meat, eggs and dairy products. Other healthy sources of fat include nuts and seeds, avocados, vegetable oil and olive oil.
