MyPrenatal Care: Healthy Diet During Pregnancy

No detailed and specific diet can guarantee a healthy pregnancy. However, for the most part, maintaining a healthy diet during pregnancy has the same guiding principles as eating while not pregnant such as having a healthy balance of fruits, veggies, carbs, and proteins. In addition, some key nutrients play an important role while pregnant.  

Folate and Folic Acid

Folate and folic acid help prevent birth defects. Therefore, it is recommended that you consume anywhere from 400 to 1,000 microgames a day before conception and throughout pregnancy. Good sources of folic acid are fortified cereals, leafy greens, citrus fruits, dried beans, and peas are good sources of folate.  

Calcium

Calcium is a key component to forming healthy bones. Thus, for a growing baby, it is important to consume calcium to ensure that the fetus is growing strong bones. Calcium also aids in making sure the circulatory, muscular, and nervous systems are functioning normally. It is recommended to consume 1,000 milligrams a day (for pregnant teens, 1,300 milligrams a day). Good sources of calcium are dairy sources but good non-dairy sources include broccoli, kale, fruit juices, and breakfast cereals fortified with calcium.  

Vitamin D

Vitamin D promotes bone strength and helps your baby to grow strong bones (similar to calcium). It is recommended to consume 600 international units a day. Good sources of Vitamin D are fatty fish (salmon), milk, eggs, and orange juice.  

Protein

Protein plays an important role in promoting your child’s growth during pregnancy. Because of protein vital role, it is recommended to consume 71 grams of protein a day. Good sources of protein are lean meats, poultry, fish, and eggs. Vegetarian options include beans, peas, nuts, seeds, and soy products.  

Iron

Iron helps prevent iron deficiency anemia. During pregnancy, expecting mothers need double the amount of iron to supply oxygen to their babies. If they do not have enough iron, they could develop iron-deficiency anemia and other serious health consequences. It is recommended to consume 27 milligrams of iron a day. Good sources of iron include lean red meat, poultry, fish, beans, and iron-fortified cereals. 

Resources and references:  

https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082