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The ABCs of Nutrition During Pregnancy
Healthy eating is a basic part of good health at all times in your life, but during pregnancy, what you eat is even more important. The foods you eat are the main source of nutrients for your baby. During pregnancy, you need to get more iron and folic acid than women who are not pregnant. You also need to make sure that you get enough calcium and vitamins A, B, C, and D:
- Iron -- The iron in red blood cells helps carry oxygen to your organs, tissues, and baby. Women need more iron during pregnancy to support the growth of the baby and to produce extra blood. The recommended daily amount of iron you should consume while pregnant is 27 milligrams. This amount of iron is found in prenatal multivitamin supplements.
- Folic Acid -- Before pregnancy and during the first 12 weeks of pregnancy, you need 0.4 milligrams (or 400 micrograms) of folic acid daily in order to reduce the risk of neural tube defects, a group of birth defects that affect a baby's brain and spinal cord. Folic acid is found in leafy dark-green vegetables, citrus fruits, and beans and is also added as a supplement to many foods. Prenatal multivitamin supplements contain this amount of folic acid.
- Vitamin A -- This vitamin is important for developing healthy eyesight and it helps bones grow. Good sources are carrots, dark leafy greens, and sweet potatoes.
- Vitamin B6 -- Vitamin B6 is needed to help your baby form red blood cells. It is found in beef, liver, pork, whole-grain cereals, and bananas.
- Vitamin B12 -- This vitamin helps form red blood cells and maintains the nervous system. Because it is mostly found in animal foods and in some seafood and fortified cereals, vegetarians should take a supplement.
- Vitamin C -- Vitamin C helps your body absorb iron. Good sources are citrus fruits, tomatoes, broccoli, and strawberries.
- Vitamin D -- Vitamin D helps build your baby's bones and teeth. It is found in fortified milk and fatty fish such as salmon. Sunlight exposure also converts a chemical in the skin to vitamin D. You should get 600 international units of Vitamin D daily during pregnancy.
- Calcium -- This mineral is used to build your baby's bones and teeth. During pregnancy, if enough calcium is not consumed (1,000 milligrams a day), the calcium that is needed for the baby's development is taken from the mother's bones. Dairy products are good sources of calcium, as are dark, leafy greens; fortified cereals, breads, and juices; almonds; and sesame seeds.
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Your Questions Answered
Q: How can I be sure I am getting all of the nutrients I need during pregnancy?
A: Prenatal vitamin supplements are a good way to make sure that you are getting enough of the essential vitamins and minerals you need during pregnancy. But you also should eat a variety of foods from the basic good groups-grains; vegetables and fruits; milk; and meat, eggs, and beans-every day.
Q: How much weight should I gain during pregnancy?
A: If you were a normal weight before pregnancy, you should gain between 25-35 pounds. If you were overweight, you should gain less weight. Talk to your health care provider about the weight gain that is recommended for you. Remember that, on average, you need only about 300 extra calories a day during pregnancy.
Q: What kinds of fish are safe to eat during pregnancy?
A: Seafood is a great source of protein and omega-3 fatty acids. You should not eat the following fish that are high in mercury-tilefish, shark, swordfish, and king mackerel. Also, limit the amount of white (albacore) tuna to 6 ounces per week.
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Special Tip:
Healthy Snacks
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Snacking is a good way to get the extra calories you need during pregnancy, as long as you choose some healthy snacks that are low in fat and good for you:
- Whole-grain crackers, pretzels, and crisp breads
- Fruits and vegetables
- Nuts and seeds
- Low-fat cheese and yogurt
- Fruit shakes (for example, whip together frozen yogurt, a banana, a splash of fruit juice, and a handful of berries in a blender)
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