A balanced diet is the key to pregnancy nutrition. When you're pregnant, eat foods packed with these nutrients.
There's no magical formula for pregnancy nutrition. In fact, during pregnancy the basic principles of healthy eating remain the same — plenty of fruits, vegetables and whole grains and lean sources of protein. However, a few nutrients do deserve special attention. Here's what tops the list.
Folate and folic acid
Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. Lack of folate also may increase the risk of preterm delivery, low birth weight and poor fetal growth. The synthetic form of folate found in supplements and fortified foods is known as folic acid.
How much you need: 1 milligram (1,000 micrograms) of folate or folic acid a day before conception and during pregnancy.
Good sources: Fortified cereals are great sources of folic acid. Leafy green vegetables, citrus fruits, and dried beans and peas are good sources of naturally occurring folate.
| Food | Serving size | Folic acid content |
|---|---|---|
| Cereal | 3/4 cup 100 percent fortified ready-to-eat cereal | 400 micrograms |
| Meat | 3 ounces beef liver | 185 micrograms |
| Spinach | 1/2 cup boiled spinach | 100 micrograms |
| Beans | 1/2 cup boiled Great Northern beans | 90 micrograms |
| Asparagus | 4 spears boiled asparagus | 85 micrograms |
| Oranges | 1 small orange | 30 micrograms |
Source: USDA National Nutrient Database for Standard Reference
In addition to healthy food choices, a daily prenatal vitamin — ideally starting three months before you get pregnant — can help ensure you're getting enough of this essential nutrient.
Calcium
You and your baby need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular and nervous systems run normally. If there's not enough calcium in your diet, the calcium your baby needs will be taken from your bones.
How much you need: 1,000 milligrams a day.
Good sources: Dairy products are the richest sources of calcium. Many fruit juices and breakfast cereals are fortified with calcium.
| Food | Serving size | Calcium content |
|---|---|---|
| Yogurt | 8 ounces plain, low-fat yogurt | 415 milligrams |
| Milk | 1 cup skim milk | 306 milligrams |
| Cheese | 1 1/2 ounces part-skim mozzarella cheese | 275 milligrams |
| Juice | 6 ounces calcium-fortified orange juice | 200-260 milligrams |
| Salmon | 3 ounces canned pink salmon with bones | 181 milligrams |
| Spinach | 1/2 cup cooked spinach | 120 milligrams |
| Cereal | 1 cup calcium-fortified ready-to-eat cereal | 100-1,000 milligrams |
Source: USDA National Nutrient Database for Standard Reference
Protein
Protein is crucial for your baby's growth, especially during the second and third trimesters. Protein also repairs your cells as your body changes.
How much you need: 71 grams a day.
Good sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include dried beans and peas, tofu, dairy products and peanut butter.
| Food | Serving size | Protein content |
|---|---|---|
| Poultry | 3 ounces chicken breast | 27.57 grams |
| Fish | 3 ounces salmon | 21.62 grams |
| Cottage cheese | 1 cup low-fat cottage cheese | 28 grams |
| Milk | 1 cup skim milk | 8.26 grams |
| Peanut butter | 2 tablespoons creamy peanut butter | 8.03 grams |
| Eggs | 1 large hard-boiled egg | 6.29 grams |
Source: USDA National Nutrient Database for Standard Reference
Iron
Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy — when your blood volume expands to accommodate changes in your body and your baby must make his or her entire blood supply — your need for iron nearly doubles.
If you don't get enough iron, you may become fatigued and more susceptible to infections. The risk of preterm delivery and low birth weight also may be higher.
How much you need: 27 milligrams of iron a day.
Good sources: Lean red meat, poultry and fish are good sources of iron. Iron-fortified breakfast cereals, nuts and dried fruit are other options.
| Food | Serving size | Iron content |
|---|---|---|
| Cereal | 3/4 cup 100 percent fortified ready-to-eat cereal | 18 milligrams |
| Beans | 1 cup boiled kidney beans | 5.2 milligrams |
| Spinach | 1/2 cup boiled spinach | 3.2 milligrams |
| Meat | 3 ounces beef tenderloin | 3 milligrams |
| Poultry | 3 1/2 ounces dark turkey | 2.3 milligrams |
Source: USDA National Nutrient Database for Standard Reference
Prenatal vitamins typically contain iron. In some cases, your health care provider may recommend a separate iron supplement.
The iron from animal products, such as meat, is most easily absorbed. To enhance the absorption of iron from plant sources and supplements, eat the food or take the supplement with a food or beverage high in vitamin C — such as orange juice, tomato juice, cantaloupe, strawberries, tomatoes or bell peppers.
Ask about supplements
Even women who eat healthfully every day may miss out on key nutrients. A daily prenatal vitamin — ideally starting three months before conception — can help fill any gaps. Your health care provider may recommend special supplements if you follow a strict vegetarian diet or have any chronic health conditions. If you're considering an herbal supplement, make sure you have your health care provider's OK to take the supplement during pregnancy.
Surce:
http://www.mayoclinic.com/
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