Following a healthy diet during pregnancy is important--no crash diets or beginning a weight loss program during this time. Poor weight gain in the mother can cause a newborn to have low birth weight. For the health of the baby, an expectant mother should pay close attention to what she eats and get a balanced diet filled with the essential nutrients.
Calorie Intake
Being pregnant does not mean to indulge yourself by having double portions of every food you crave nor should you starve yourself to avoid gaining weight. The U.S. Department of Health and Human Services says you actually only need an additional 300 calories daily after the first trimester. For most normal weight women, 25 to 35lbs. is the recommended amount to gain. Those who start off overweight should gain between 15 and 25lbs. To avoid a significant and unhealthy weight gain, watch your food portions and make healthy choices as often as possible.
Folic Acid and Folate
It's very important to have an adequate amount of folic acid in the diet even before conception. This mineral is vital to preventing defects of the brain and spinal cord in a newborn, also known as neural tube defects. The March of Dimes tells us that leafy green vegetables and beans are a great natural sources of folate. In addition, your prenatal vitamin should contain folic acid. According to the Mayo Clinic, pregnant women need 800mcg of folic acid each day prior to pregnancy and 1000mcg daily for the pregnancy duration.
Iron
During pregnancy, a woman needs much more iron in her diet to have enough for herself and the baby. The Mayo Clinic recommends 27mg per day. Iron in the body makes red blood cells that provide the baby with oxygen. If not enough iron is taken in, the expectant mother will feel tired as the baby uses up all of her iron stores. Foods containing iron include red meats, poultry and fortified cereals and breads.
Calcium
Calcium, another essential in a healthy diet, is important in the forming of strong bones, healthy heart and teeth in a newborn and preserving your own, according to the March of Dimes. The easiest sources of calcium are milk and dairy products, but calcium is also found in any product listed as fortified with calcium, nuts, beans and green leafy vegetables. As with iron, if there is not enough calcium available for both mother and baby, the baby will use the calcium in the mother's bones.
Foods to Avoid
Avoid eating fish that are high in a mercury, including shark, kind mackerel and swordfish, as they can harm the development of a baby, says the Mayo Clinic. It's best not to eat any meats that are raw or not fully cooked to avoid food poisoning. Unless heated to the point of steaming in the microwave, do not eat hot dogs or deli meat. Those and unpasteurized milk and soft cheese can lead to listeriosis, a bacterial illness with flu like symptoms. It may even cause miscarriage of stillbirth, says American Congress of Obstetricians and Gynecologists.
