Nutrition for Pregnant Women
During pregnancy, a balanced diet is important, as the baby's main source of nutrients comes from what his mother eats, according to The American College of Obstetricians and Gynecologists. An adequate intake of basic nutrients that includes protein, carbohydrates, fats, vitamins and minerals is essential for the growing baby. However, some nutrients deserve special consideration from pregnant women.
Vitamins
Adequate doses of vitamin C are linked to healthy birth weights and a lowered risk of premature rupture of membranes. Vitamin C cannot be stored, so it should be taken daily via a large variety of fresh fruit and vegetables. Vitamin D is taken in mostly through drinking milk and exposure to sunshine. It is essential for healthy teeth and bones and helps to absorb calcium. Vitamin D is found in other foods, such as sardines and fortified orange juice. Both vitamins can be taken as part of a prenatal supplement prescribed by a health care provider.
Folic Acid and Iron
Pregnant women need to increase their intake of iron and folic acid and may be prescribed supplements by a health care provider. According to The American College of Obstetricians and Gynecologists, taking 400 mcg of folic acid daily for at least 1 month prior to pregnancy and 3 months during pregnancy can help to avoid neural tube defects. A neural tube defect is a condition that affects the fetal spine and skull. Foods rich in folic acid include green leafy vegetables and beans, and iron-rich foods, which help generate blood supply, include beef and spinach.
Calcium
According to WhatToExpect.com, calcium is essential for fetal bone growth and teeth development. Adequate calcium intake during pregnancy also benefits the mother by reducing her risk of preeclampsia, which is a serious pregnancy complication. Other maternal benefits of calcium include maintaining bone density and helping to prevent osteoporosis at a later age. Calcium-rich foods include almonds, green leafy vegetables, canned salmon and sesame seeds.
Foods to Avoid
According to the Mayo Clinic, pregnant women should avoid certain foods that can be detrimental to the mother's or baby's health. Avoid certain seafood, such as shark, swordfish or king mackerel, which can contain high levels of mercury. Stay clear of any raw and uncooked seafood, meat and eggs. Do not eat unpasteurized foods, such as brie and feta cheese. Eat only well-washed fruit and vegetables and avoid consuming alcohol, caffeine, herbal tea and large quantities of liver.
Weight Gain
The American College of Obstetricians and Gynecologists recommends that pregnant women eat about 100 calories more per day during the final 6 months of pregnancy to allow for fetal growth and development and maternal bodily changes. A healthy weight gain should be about 25 to 35 pounds, with those underweight gaining a little more and those overweight gaining a little less. However, some weight gain is expected and normal.
