Pregnancy Diet

A healthy and nutritionally balanced pregnancy diet is crucial for healthy growth and development of your baby. During pregnancy, you will need more calories (about 300 to 400 more than before pregnancy) as well as more nutrients. In general, you do not need to worry about deficiency of any nutrient as long as you eat a balanced diet which includes lots of fruits and vegetables, whole grains, etc. There are, however, several nutrients that require more attention because it is possible not to obtain the recommended daily intake from dietary sources alone even if you eat a healthy and diversified diet.

Here are the top 5 nutrients you should pay more attention to during pregnancy:

Folic acid. 

Lack of this B vitamin is associated with birth defects, low birth weight and preterm labor. You need about 800 milligrams of folic acid a day, so make sure that your pregnancy diet includes lots of fortified cereals, leafy green vegetables, dried beans and citrus fruits which are the best natural sources of folic acid. Also, keep in mind that it is advisable to obtain the recommended daily intake of folic acid about three months before conception. If you plan to get pregnant, talk to your doctor about prenatal supplements that contain this highly important B vitamin.

Iron. You need twice as much iron during pregnancy as before pregnancy, especially during the second and third trimester. The recommended daily intake of iron during pregnancy is 27 milligrams, while the best dietary sources include red meat, fortified cereals, dried fruits, beans, poultry and leafy green vegetables. It is typically also found in prenatal supplements, while pregnant women who have problems with low iron may be also given additional iron supplements.

Vitamin C. 

Vitamin C is not only one of the most important nutrients but it also helps your body absorb iron. You can obtain the recommended daily intake of vitamin C by eating lots of citrus fruits, grapefruit, strawberries, broccoli, Brussel sprouts, tomatoes and peppers.

Calcium. 

This mineral is crucial for your baby’s bone development and for your bone health too because lack of calcium increases the risk of osteoporosis later in life. Make sure that your pregnancy diet includes calcium-rich foods such as milk, yogurt, cheese, fish and green vegetables (spinach, broccoli). Aim for 1000 milligrams of calcium a day during pregnancy.

Vitamin D. Just like vitamin C helps your body absorb iron, vitamin D assists your body in absorption of calcium. You can find it in milk, fatty fish and fortified orange juice. Also, keep in mind that you can stimulate your body to produce vitamin D by sunlight exposure, however, avoid the sun during 10 am and 4 pm when the UV radiation is strongest.

Your diet during pregnancy should also include the right amount of other essential nutrients such as omega-3 fatty acids, protein, carbohydrates, zinc, potassium and a variety other minerals and vitamins, however, these are typically obtained though diet in adequate amounts a lot easier. In addition to paying attention to healthy and nutritionally balanced diet, you should make sure that you drink plenty of liquids and avoid or limit foods that can be dangerous for your baby. In the first place avoid eating raw and undercooked seafood, meat, poultry and eggs, fish high in mercury, unpasteurized milk and foods made with unpasteurized milk including soft cheeses, alcohol and herbal teas. Coffee and other caffeinated drinks are generally safe for pregnant women but they should be consumed in limited amounts to avoid potentially serious pregnancy complications. Liver is among the best sources of vitamin A which is important during pregnancy as well, however, pregnant women should limit consumption of liver because it is very high in vitamin A and can cause birth defects if eaten in large quantities.