Salads are a great source of good pregnancy nutrients.
When you're pregnant, good nutrition becomes even more important. Some moms-to-be panic about everything from eating sushi to sipping lattes, but in general, common sense and your obstetrician's advice should carry you through. And incorporating these essential nutrients into your pregnancy diet will help ensure your baby gets the nutrients she needs.
Folic Acid
Eat plenty fortified cereals and breads, lentils, leafy greens and fortified orange juice, all of which are rich in folic acid, a key nutrient for healthy pregnancies. Folic acid helps reduce your baby's risk of developing serious neural tube defects that lead to spine and brain damage. It also plays a role in preventing preterm labor, reducing risk of low birth weight and minimizing risks of slow fetal growth.
The American College of Obstetricians and Gynecologists (ACOG) recommends getting 600 micrograms of folic acid each day.
Calcium
Make sure your diet includes yogurt, milk, salmon and calcium-fortified orange juice to increase your calcium intake. Calcium helps your developing baby build strong bones and teeth, as well as aiding in the development of the circulatory system and nervous system.
ACOG recommends getting 1,000 milligrams of calcium each day during pregnancy.
Protein
Eat lean meats, eggs, peanut butter and tofu to be sure your body is getting enough protein. Protein helps grow and repair cells, making it an essential nutrient for your growing baby.
ACOG suggests getting at least 60 grams of protein a day while you're pregnant.
Iron
Boost your energy and your iron levels by eating plenty of lean meats, nuts, spinach and tofu. Pregnant women need nearly twice as much iron as non-pregnant women to produce enough hemoglobin for your body's pregnancy-increased blood volume. Lack of iron can also leave you feeling tired.
ACOG recommends getting 27 milligrams of iron each day while you're pregnant.
