You don't have to sacrifice all of your favorite foods and cravings during your pregnancy for the sake of your unborn baby, according to the March of Dimes. But you should try to make sure that most of the calories you eat provide sufficient nutrients that your fetus needs for proper growth and development. There are certain dietary considerations to take into account when you create a healthy eating plan during pregnancy.
Considerations
Protein-rich foods are vital during pregnancy. They contribute to the growth of tissues needed for the placenta. The placenta allows the exchange of oxygen and nutrients from the mother's uterus to the fetus. Calcium is necessary for the proper bone formation of your baby, and it also helps maintain your bone strength.
Guidelines
A list of nutritional guidelines has been set forth by the March of Dimes for pregnant women. They include 3 cups of calcium-enriched foods daily that may include milk, yogurt, cheese or sardines, and approximately 5 oz. of protein. Good protein sources include meat, poultry and fish. There is 1 oz. of protein in a tablespoon of butter or one egg.
A healthy pregnancy diet should also include 6 oz. of grain per day. Keep in mind that 1 oz. of grains equals a half cup of pasta or cereal, one slice or bread or a small pancake. A pregnant woman is also advised to drink at least six glasses of water, milk or juice daily.
Vitamin Efffects
The vitamins contained in various food sources are essential for the health of you and your baby. Vitamin B6 and B12 aid in the formation of red blood cells. Good sources of B6 include bananas and whole grain cereals. Among the foods that contain vitamin B12 are meat and fish. Vitamin B9, commonly known as folic acid, is needed for the production of blood and protein and sufficient functioning of enzymes. Folic acid is contained in green, leafy vegetables, peas, beans and nuts. Vitamin D is also important because it improves the absorption of calcium.
Restrictions
A healthy pregnancy diet means closely watching your intake of sugar and fat and keeping your caffeine consumption to around 200 mg per day. According to IVillage, sugar is quickly absorbed into the blood and demands a larger release of insulin to keep blood sugar levels under control. A limited amount of dietary fat is needed to help with the absorption of certain vitamins and to provide the essential fatty acids that are required for the growth of your baby. However, you should avoid fatty meats, butter and whole milk. Also stay away from foods that may contain harmful chemicals such as raw shellfish, or eggs that are not fully cooked.
Outlook
As a general rule, a normal weight gain during pregnancy is approximately 25 to 35 lbs. On average, a woman gains about 5 lbs. during the first trimester and 1 lb. per week thereafter. Try not to become preoccupied with a number on the scale, but rather concentrate on eating a variety of nutritious foods to promote the optimal growth and development of your baby.
