Pregnancy Diet

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A proper diet while you are pregnant is relatively easy to maintain. For the most part, you should be eating the same nutritious foods you should be eating when you are not pregnant. The primary differences are the amount of protein you will need and a calorie increase. You will be surprised to know that you only need to increase your calories by about 300 calories per day. This is the equivalent of a ham and cheese sandwich and a glass of milk. While the calories are important, they are not a license to binge on unhealthy, fatty snacks.

For proper fetal growth, protein is needed. This contributes to the developing placenta and blood cells. Three healthy servings of protein a day is a good rule of thumb. You can get these from beans, chicken, meat, fish, eggs, and tofu. Make sure you that you cook meats and eggs thoroughly to kill any lingering bacteria.

The fetus’ bone formation is linked to proper calcium intake. Calcium is important for you as well since strong bones will be needed to carry the added weight and maintain your strength during pregnancy. If you do not get enough calcium, the fetus will draw this nutrient from your body, taking what it needs first, thus sapping it away from your own supply.

Since a baby’s bones form and harden during the last trimester, it is especially important to get enough calcium during this crucial phase. Drinking at least four cups of milk each day is an excellent way to maintain calcium levels. If you are lactose intolerant or cannot drink enough milk, talk to your doctor. He or she may prescribe calcium supplements that are more easily absorbed than the over-the-counter versions.

Iron is one of the most important minerals for a pregnant mother. Red blood cells each contain over 200 million molecules of hemoglobin, which is primarily iron. This hemoglobin is the molecule that carries oxygen through the body. Because you will produce more blood during pregnancy, it is important to have plenty of iron for hemoglobin production. Good sources of iron include spinach, broccoli, strawberries, red meat (especially liver, if you can eat it!), prune juice, legumes, such as peanuts, and whole grains.

To ensure the proper absorption of calcium, Vitamin D works wonders and is easily obtained from Vitamin D fortified milk. Sunlight also supplies vitamin D although you want to limit the amount of sunlight you take in each day.

Your doctor will discuss your specific nutritional requirements with you. In many cases, you may have a multi-vitamin and mineral supplement prescribed for you during your pregnancy. It is vitally important that you take the prescribed dosage and discuss any supplements with your doctor. Do not take standard multi-vitamins because the amount, type and quantity may not meet your needs during pregnancy.

Of course, there are also foods that should be avoided during pregnancy. First, avoid empty calories found in prepackaged junk food, and foods that are highly salty or greasy. While salted foods can be consumed without any problem, excessive salt consumption will lead to bloating, water retention, and may raise your blood pressure. Greasy foods will tend to aggravate the nausea of morning sickness and give rise to heartburn. Since greasy foods are full of calories but very little nutrition, they may cause extra weight gain with little or no benefit.

You should also avoid all uncooked or undercooked meats and fishes. This includes sushi and raw oysters. Raw fish and shellfish may contain parasites such as tapeworm that will rob your body of the nutrients your fetus will need to grow and develop normally. PCBs and other chemical contaminants are also a concern with fresh, raw fish. Amounts that would have little or no affect on an adult may cause complications to a developing fetus.

The best way to ensure proper nutrition for you and your fetus during pregnancy is to follow the government’s food pyramid guidelines, taking care to add additional proteins and calcium. Your doctor or a nutritionist can guide you in choosing a healthy variety of foods that will satisfy your cravings and help you bring a healthy, happy baby into the world. Remember that “eating for two,” means eating twice as healthy, not eating twice as much!

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