It is always important to eat a healthy and nutritious diet, but it is especially critical during pregnancy. As an embryo develops, it takes nutrients from its mother’s body. So, it is critical to consume the items the fetus will need to grow and develop healthily. In addition, the mother’s body needs to stay as healthy as possible during pregnancy in order to sustain her strength and prevent complications with the pregnancy, labor and delivery. Proper diet also reduces stress on the mother and facilitates the production of the richest breast milk for baby’s nourishment after the birth.
Often, medical professionals recommend pregnant women take pre-natal vitamins. Vitamin and mineral supplements can ensure a pregnant woman gets enough of each recommended nutrient every day.
In general, pregnant women should consume a wide variety of foods, with an emphasis on natural and unprocessed items. A pregnant woman of normal weight needs to consume approximately 200 to 300 extra calories per day in order for the baby to develop normally, but these calories should come from the same healthy foods as the rest of her diet. Specifically, many medical professionals recommend the following daily dietary guidelines for healthy pregnancy nutrition:
- 4 servings of dairy
- 6 servings of lean protein
- 5-7 servings of fruit and vegetables
- 6-10 servings of bread and grain products
- several servings of healthy fats
Dairy
Dairy foods are rich in calcium and protein and are an important source of vitamin D. Milk, yogurt and cheese are good dairy products for pregnant women to consume. A cup of milk, yogurt or cottage cheese constitutes one dairy serving as does an ounce and a half of cheese. For women who do not care for milk, dried milk powder can be added to smoothies or other products to increase dairy consumption.
Protein
Protein can come from either animal or vegetable sources. Some good foods to eat for lean protein nutrition are fish, chicken, beef, pork, eggs, tofu, nuts, seeds and beans. One ounce of meat protein or one egg is considered a single serving. A quarter cup of tofu, nuts or seeds represents a serving of these proteins. Cheese can also be substituted for protein servings, especially for those following a vegetarian diet.
Fruits and Vegetables
It is important to eat a wide range of fruits and vegetables since each contains different nutrients. Try each day to eat at least one orange vegetable such as carrots, winter squash, yellow peppers or yams since they are great sources of vitamin A. Green leafy vegetables are another important element to consume daily during pregnancy since they are high in fiber, iron and other nutrients. One half cup of berries, pineapple or a medium piece of whole fruit is a single fruit serving. A cup of raw vegetables or a half cup of cooked vegetables constitutes a serving of vegetables. Dried fruit may also be eaten; a quarter cup is a serving.
Breads, cereals and grains
Whole grain bread and cereal products are especially good as they provide a high amount of fiber and are not as readily turned to sugar by the body as processed grains. Potatoes should be considered grains instead of vegetables when balancing the diet. Bread, rice, pasta, quinoa and hot and cold cereals are all good grain sources. Look for products that say they contain “whole grains,” whole oats” or “whole wheat” on the package.
Fat
It is necessary to consume some fat during pregnancy for the baby’s healthy development. Fat consumption should not be excessive and should be factored in to the overall calorie count for each woman. Natural vegetable fats such as those from nuts, olive oil and avocados are preferred to animal fats that may raise bad cholesterol levels.
