Healthy Diet During Pregnancy

A healthy diet and good nutrition during pregnancy ensure that your baby gets the best start possible. The best diet is a balanced diet that provides ample amounts of: protein carbohydrates healthy types of fat vitamins and minerals Taking prenatal multivitamin will ensure that you get the basic requirements. But vitamin-packed, fresh foods will help your baby get the best start in life.

Fiber

Try to eat 20 to 35 grams of fiber a day to help prevent constipation and hemorrhoids. You can get these from whole grains, veggies, legumes and fruit. Products labeled refined or enriched aren’t as beneficial to you or your baby.

Iron

You should eat iron-rich foods daily. Since many women don’t get enough iron in their diet, iron is an important part of prenatal supplements. Iron is often poorly absorbed from plant foods, which is why it’s difficult for many people to reach the proper requirement. Talk to your doctor if you are prone to iron-deficiency anemia. They may recommend a supplement.

Chromium

Chromium is important for your baby’s development. You should get 50 micrograms per day. Foods that contain significant amounts of chromium include: whole-wheat bread peanut butter asparagus spinach wheat germ

Copper

Copper stimulates the growth of cells and tissues, hair growth, and general metabolism. It’s a critical component of the baby’s major systems: the heart and circulatory system, the skeleton, and the nervous system. Two to three milligrams of copper is recommended daily. If you eat a healthy diet and take a multivitamin, you are certain to get enough.

Iodine

Iodine is critical for the development and functioning of the thyroid gland and regulation of metabolism. The recommended dietary allowance (RDA) for pregnant women is 200 micrograms per day. You can get iodine from: fluoridated drinking water iodized (table) salt eggs milk brewer’s yeast

Iron

Iron is a crucial element in many of the body’s processes. Iron supplements are important for most women, as few women get enough iron through their diet. Often, women who lack iron become anemic. Iron-deficiency anemia is one of the most common forms of anemia. It can be regulated through iron supplements. Your best dietary source of iron is red meat, such as beef. You can get non-heme iron (found in vegetables) from lentils, spinach, black strap molasses, and many kinds of beans. To improve the absorption of plant or non-heme iron, pair the food with a vitamin-C rich source. For example, add fresh sliced bell peppers or strawberries to your spinach salad. The American Pregnancy Association recommends a daily intake of 27 milligrams of iron for pregnant women.

Magnesium

Magnesium is an important element for teeth and bones, regulation of blood-sugar levels, and the proper functioning of body proteins. It’s also important for tissue growth and repair, and may play a role in reducing preterm delivery. The RDA for magnesium for pregnant women is 300 milligrams. A good diet usually provides enough magnesium, so it’s not present in most prenatal vitamins.

Pantothenic acid

This vitamin (B-5) is involved in many of the body’s regulatory and metabolic activities. The recommended daily allowance for the average person is 4 to 7 milligrams. Pantothenic acid is present in: organ meats soybeans mushrooms collard greens brewer’s yeast

Potassium

Potassium is a mineral that affects cellular function, fluid balance, and blood pressure regulation, as well as proper nerve and muscle function. While there’s no recommended daily allowance for nonpregnant adults, most doctors agree that pregnant women require at least 2,000 milligrams per day.

Phosphorus

This element is an important part of the development of the muscular, circulatory, and skeletal systems. The recommended daily allowance for nonpregnant women is 800 milligrams for adult women and 1,200 milligrams for younger women. Pregnant women should aim to eat about 1,200 milligrams of phosphorus.