Eating a balanced diet during pregnancy not only ensures that your baby will grow well, but can also help you maintain your own nutrient levels and make it easier to bounce back into shape after your baby is born. Eating a nutritious diet during pregnancy is important, but it doesn't have to be difficult. Most of the principles of healthy eating while pregnant are similar to eating well at any stage of life.
Basic Diet and Weight Gain
The cornerstone of a balanced diet should consist of fruits, vegetables, whole grains, protein, dairy products and small amounts of healthy fats. According to the March of Dimes, pregnant women need about an extra 300 calories a day, but these should come from healthy sources, not excess fats or sugar. A pregnant woman who starts out near her ideal weight can expect to gain about 25 to 35 lbs. during her pregnancy. Underweight or overweight women may gain a bit more or less than this during the nine months they are pregnant.
Vital Nutrients
Some nutrients are especially important during pregnancy and should be consumed in a prenatal vitamin supplement to ensure that the woman and fetus will not have deficiencies that could lead to birth defects. Folic acid is the most important nutrient for pregnancy, since deficiencies can lead to the neural tube defect spina bifida. The March of Dimes recommends a supplement with 400 mcg or more of folic acid a day during pregnancy. Supplements with 800 mcg or more are even better. Other important nutrients during pregnancy include calcium and iron. Pregnant women frequently become deficient in these nutrients, since the body will leach them out of the tissues to give to the growing fetus.
Food Pyramid for Pregnancy
The U.S.D.A. has developed the My Pyramid for Moms to help pregnant women determine the specific amounts of each nutrient they need based on factors like their weight and activity level. These kinds of individual recommendations, along with the advice of a woman's health care provider, can help ensure that a pregnant woman is eating a balanced diet that is right for her instead of trying to use a generic "one size fits all" eating plan. The USDA emphasizes that most of a pregnant woman's nutrition should come from whole foods, although supplements are recommended to make sure she gets high levels of all the vitamins and minerals necessary for her baby's growth.
Foods to Avoid
Moms-to-be should avoid eating foods that can harm their unborn child. These include sushi, raw eggs, deli meats, soft cheeses and unpasteurized milk or juice. Other foods don't require absolute avoidance, but should be limited. A pregnant woman should keep caffeine consumption under 200 mg, about 1 cup, a day. She should also eat no more than two servings, or 12 oz., of fish a week, since more than this can cause a buildup of mercury.
Special Conditions
Some common conditions in pregnancy, such as gestational diabetes or preeclampsia, might require a change in diet for the mom-to-be. A woman's doctor can prescribe supplements or make dietary recommendations for any specific condition she might have.
