Everyone can benefit from healthy eating, but what a woman eats and drinks during pregnancy is her baby’s main source of nourishment. So choosing foods that contain important nutrients for a baby’s growth and development is essential. Expecting moms should talk with their doctor about any special needs they may have beyond these general recommendations.
Most pregnant women need more calcium, folic acid, iron, and protein in their diets. According to the American College of Obstetricians and Gynecologists (ACOG), these nutrients are important.
- Folic Acid is a B vitamin that is crucial to help prevent birth defects in the baby’s brain and spinal cord. Since getting recommended amounts from diet alone can be a challenge, often women trying to get pregnant are encouraged to take a daily vitamin and those who are pregnant may be encouraged to take a prenatal vitamin with an increased amount. (March of Dimes – recommendation). You’ll want to check with your physician for your specific needs. Foods containing folic acid (folate) include leafy green vegetables, fortified or enriched cereals, bread, pasta, beans, and citrus fruits.
- Calcium is a mineral used to build a baby’s bones and teeth. Many dairy products are also fortified with vitamin D, another nutrient that works with calcium. Sources of calcium are milk, yogurt, cheese, some leafy greens (kale, bok choy), and calcium-fortified foods or juices. Your physician will have recommendations specific to your needs.
- Iron is a mineral that is needed to make more blood supply to the baby with oxygen and prevent fatigue in pregnant women. To increase the absorption of iron be sure that you have a good source of vitamin C at the same meal. Foods that contain iron are meat, poultry, fish, dried beans and peas, and iron-fortified cereal. Talking to your physician about your needs will help them help you set up a nutritional plan.
- Protein intake is needed during pregnancy. Protein is a nutrient that helps build important organs in the baby, such as the brain and heart. Food rich in protein includes meat, poultry, fish, dried beans and peas, eggs, nuts, and tofu. Again your physician is your best guide.
As important as getting the right foods in your diet from these four sources it is also important to avoid or to consume in moderation other foods and beverages that could have a negative effect on the baby and on your health. Here are a few to be cautious about. You’ll want to speak with your doctor to discuss items to avoid that are specific to you.
- Limiting caffeine is good practice but it doesn’t mean you have to give it up completely. Check with your doctor about their recommended amounts per day.
- While fish is a good source of iron and protein not all sources of fish are equal. Limit amounts of canned tuna to avoid mercury exposure.
- Avoid alcohol while pregnant. Alcohol is linked to physical, learning, and emotional issues in babies and children.
- Avoid unpasteurized and raw meats during pregnancy. You’ll avoid illnesses that are linked to these foods. Your physician can provide you with further data.
This is a time to make a special effort to eat healthily. Both you and your baby are depending on it. Taking time to talk with your physician and medical staff will help you make the best choices in your diet.