During pregnancy, maintaining a healthy diet is essential for both the mother and the developing baby. While the basic principles of a healthy diet remain the same (eating plenty of fruits, vegetables, whole grains, and lean proteins), pregnant women need to ensure they are getting specific key nutrients.
Folic acid, a B vitamin, helps prevent neural tube defects and serious abnormalities of the brain and spinal cord in the developing baby. It also reduces the risk of preterm birth. Before pregnancy, you need about 800 micrograms of folic acid daily; during pregnancy, this increases to 1000 micrograms. Foods rich in folic acid include leafy green vegetables, peanuts, citrus fruits, and beans.
Calcium is crucial for strengthening bones and teeth in both mother and baby. It also supports the circulatory, muscular, and nervous systems. If you don't get enough calcium during pregnancy, it will be taken from your bones. Pregnant women need 1000-1300 milligrams of calcium daily. Dairy products are the richest sources of calcium. Many juices and breakfast cereals are also fortified with calcium. Other calcium-rich foods include salmon and spinach.
Protein is vital for the growth and development of the baby, especially in the second and third trimesters. You need about 70 grams of lean protein daily. Major dietary sources include lean meat, poultry, fish, eggs, beans, dairy products, and nuts.
Your body needs iron to produce hemoglobin, which carries oxygen in red blood cells. During pregnancy, the need for iron nearly doubles due to increased blood volume and the baby's growth. Without enough iron, you may feel tired, be more susceptible to infections, and have a higher risk of preterm birth and low birth weight. Pregnant women need about 25 milligrams of iron daily. Iron-rich foods include lean meat, poultry, fish, iron-fortified foods, nuts, and dried fruits. Iron from meat is the easiest to absorb. To enhance absorption of plant-based iron, consume it with vitamin C-rich foods or drinks like orange juice, tomato juice, or strawberries.
Even with a healthy diet, you might still miss some essential nutrients. Therefore, under your doctor's guidance, take a daily prenatal vitamin starting three months before conception and continue until after birth.