During pregnancy, the fundamental principles of healthful eating remain unchanged: consume plenty of fruits and vegetables, whole grains, lean protein, and healthy fats. However, a few nutrients during pregnancy require particular consideration. For example, the American College of Obstetricians and Gynecologists (ACOG) states that pregnant women require higher levels of calcium, folic acid, iron, and protein than non-pregnant women.
To provide the baby with the vital nutrients needed for growth and development, a pregnant woman's diet should include a range of nutritious foods and drinks. Here are some dietary guidelines for a healthy pregnancy diet, covering both foods to eat and foods to avoid.
Nutritional Needs During Pregnancy
Consuming a healthy pregnancy diet is among the best things you can do while pregnant. The goal is to strike a balance between keeping a healthy weight and obtaining adequate nutrition to help your fetus' growth.
Depending on your needs, you must add the following general recommendations on your pregnancy to do list:
Folate and folic acid: Prevent brain and spinal cord birth problems
Folate is a type of B vitamin that helps prevent neural tube abnormalities, which are major issues affecting the developing brain and spinal cord. Folic acid is a synthetic form of folate found in fortified foods and supplements. Supplementing with folic acid has been shown to reduce the risk of both premature birth and low birth weight.
How much you require: 600 to 1,000 micrograms (mcg) of folate or folic acid per day during pregnancy and 400 mcg per day prior to conception.
Good sources: Folic acid is abundant in fortified cereals. Natural folate can be found in citrus fruits, dried beans, peas, lentils, and dark green leafy vegetables.
Calcium: Strengthen bones
Calcium strengthens your baby's bones and controls your body's fluid intake. Good for the body, isn't it? Calcium is necessary for healthy bones and teeth in both you and your unborn child. Additionally, calcium promotes the smooth operation of the neurological, muscular, and circulatory systems.
How much you require: 1,000 mg daily; teens who are pregnant require 1,300 mg daily.
Good sources: The best sources of calcium absorption are dairy products. Kale and broccoli are non-dairy sources. A lot of breakfast cereals and fruit drinks are also strengthened with calcium.
Iron: Prevent iron deficiency anemia
Hemoglobin is made by the body using iron. Red blood cells include a protein called hemoglobin, which transports oxygen to the body's tissues. Pregnant women require twice as much iron as non-pregnant women do. This iron is necessary for your body to produce more blood, which will provide your baby oxygen.
How much you require: 27 milligrams per day
Good sources: Iron-rich foods include fish, poultry, and lean red meat. Iron-fortified vegetables, legumes, and morning cereals are also alternative options.
Vitamin D: Promote bone strength
Together with calcium, vitamin D can be taken in each trimester, as calculated by a pregnancy calculator, to aid in the development of the fetus's bones and teeth. Additionally, vitamin D is necessary for good skin and eyesight.
How much you require: 600 international units per day
Good sources: Salmon and other fatty fish are excellent sources of vitamin D. Orange juice and fortified milk are also great choices.
Protein: Promote growth
Protein is essential for the healthy development of the brain as well as other tissues and organs of a baby. During pregnancy, it also promotes the formation of uterine and breast tissue. It even contributes to your growing blood supply, which facilitates your child to receive more blood.
How much you require: 71 grams (g) each day
Good sources: Eggs, seafood, poultry, and lean meat are excellent sources of protein. Other choices include soy products, almonds, seeds, and beans and peas.
Bottom line
Even if you follow a healthy diet along with pregnancy tips, you can’t afford to lose out on important nutrients. To help fill in any gaps, it is recommended to start taking a daily prenatal vitamin at least three months before conception. If you have a chronic illness or strictly adhere to a vegetarian diet, your doctor may suggest certain supplements. However, before taking an herbal supplement while pregnant, speak with your healthcare professional.
Apart from diet, this is also the time to consider your child’s future and explore advanced healthcare options. If you’re looking to store your baby’s umbilical cord tissue or blood after giving birth, visit Cryoviva LIfe Sciences for a comprehensive cord blood banking service.
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