The media often portrays pregnant women sending their partners out for 3 am ice cream runs, and although that may be okay in moderation, pregnancy is a time to focus on eating healthy foods and getting complete, balanced nutrition. If your body is lacking in vitamins and minerals, it could lead to birth defects and pregnancy complications. These vitamins and minerals, according to the American Pregnancy Association, should come from food rather than vitamin and mineral supplements. It will likely only take a few small changes to get you on the path to better eating during pregnancy.
Step 1
Eat an extra 300 calories per day. The March of Dimes recommends doing this by adding one or two extra healthy snacks to your diet. Add items such as a glass of skim milk, some fruit, yogurt or whole-grain toast between meals.
Step 2
Increase your folic acid intake. According to the American Pregnancy Association, folic acid deficiency can lead to birth defects such as spina bifida. Eat a wide variety of folate-rich foods such as green leafy vegetables, fortified milk and cereals, citrus fruits, berries, beans and nuts to get adequate folic acid. Aim for at least 600 mcg per day.
Step 3
Choose lean meats, beans, nuts and seeds to make sure you're getting enough iron, zinc, riboflavin and protein. According to the American Pregnancy Association, iron prevents low birth weight and anemia during pregnancy and is vital to blood production. Zinc helps control insulin levels, and riboflavin is important for maintaining your energy levels. Protein is a basic building block of life and is especially essential when you're creating a new life.
Step 4
Eat abundant amounts of calcium from sources such as low-fat or fat-free dairy foods and green leafy vegetables. According to the Mayo Clinic, as your baby grows and develops teeth and bones, it will steal calcium away from your bones and teeth to make up deficiencies. Eating 1000 mg of calcium per day will prevent this.
Step 5
Stock up on fruits and vegetables of all colors. These contain a whole host of minerals and vitamins, such as vitamin C, which helps your body absorb iron and builds a healthy immune system. Colorful fruits and vegetables are also rich in phytochemicals. Phytochemicals protect your cells from damage and help your body heal and generate new, healthy cells.
Step 6
Avoid unpasteurized meats and cheeses as well as raw seafood because these can carry a bacteria called Listeria. Listeria can travel through the placenta and cause an infection in your developing baby. It can even lead to miscarriage, according to the American Pregnancy Association.
Step 7
Try to eat regularly even when you have morning sickness. Use tricks such as eating crackers before you get out of bed or sipping ginger tea to try to calm your stomach. See your doctor if your morning sickness is severe because she can prescribe anti-nausea medication that will allow you to eat and give your baby the nutrients she needs.
Step 8
Don't stress too much about your diet. According to the March of Dimes, you don't need to change the way you eat entirely. Continue to eat your favorite foods and make sure you're also eating a wide range of healthy foods, and you'll be able to get the nutrition you need.
