A Diet For Pregnant Women
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Pregnancy diet Focus on these essential nutrients
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A healthy pregnancy diet will promote your baby's growth and development. Understand which nutrients you need most and where to find them.
There's no magic formula for a healthy pregnancy diet. In fact, during pregnancy the basic principles of healthy eating remain the same — get plenty of fruits, vegetables, whole grains, lean protein and healthy fats. However, a few nutrients in a pregnancy diet deserve special attention. Here's what tops the list.
Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. The synthetic form of folate found in supplements and fortified foods is known as folic acid. Folic acid supplementation has been shown to decrease the risk of premature birth.
How much you need: 400 to 1,000 micrograms a day of folate or folic acid before conception and throughout pregnancy
Good sources: Fortified cereals are great sources of folic acid. Leafy green vegetables, citrus fruits, and dried beans and peas are good sources of naturally occurring folate.
In addition to making healthy food choices, taking a daily prenatal vitamin — ideally starting three months before conception — can help ensure you're getting enough of this essential nutrient. All women who might become pregnant should take a daily vitamin supplement containing folic acid.
You and your baby need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular and nervous systems run normally.
How much you need: 1,000 milligrams a day; pregnant teenagers need 1,300 milligrams a day
Good sources: Dairy products are the best absorbed sources of calcium. Nondairy sources include broccoli and kale. Many fruit juices and breakfast cereals are fortified with calcium, too.
Vitamin D also helps build your baby's bones and teeth.
How much you need: 600 international units (IU) a day
Good sources: Fatty fish, such as salmon, is a great source of vitamin D. Other options include fortified milk and orange juice.
Protein is crucial for your baby's growth throughout pregnancy.
Good sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include beans and peas, nuts, seeds and soy products.
Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy, you need double the amount of iron that nonpregnant women need. Your body needs this iron to make more blood to supply oxygen to your baby.
If you don't have enough iron stores or get enough iron during pregnancy, you could develop iron deficiency anemia. You might become fatigued. Severe iron deficiency anemia during pregnancy also increases your risk of premature birth, having a low birth weight baby and postpartum depression.
How much you need: 27 milligrams a day
Good sources: Lean red meat, poultry and fish are good sources of iron. Other options include iron-fortified breakfast cereals, beans and vegetables.
Prenatal vitamins typically contain iron. In some cases, your health care provider might recommend a separate iron supplement.
The iron from animal products, such as meat, is most easily absorbed. To enhance the absorption of iron from plant sources and supplements, pair them with a food or drink high in vitamin C — such as orange juice, tomato juice or strawberries. If you take iron supplements with orange juice, avoid the calcium-fortified variety. Although calcium is an essential nutrient during pregnancy, calcium can decrease iron absorption.
Even if you eat a healthy diet, you can miss out on key nutrients. Taking a daily prenatal vitamin — ideally starting at least three months before conception — can help fill any gaps. Your health care provider might recommend special supplements if you follow a strict vegetarian diet or have a chronic health condition. If you're considering taking an herbal supplement during pregnancy, consult your health care provider first, as some herbal supplements might be harmful to your pregnancy.
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Source: USDA National Nutrient Database for Standard Reference, Release 28
3/4 cup (15 to 60 g) ready-to-eat cereal
100 to 700 mcg — choose a cereal that's 50 to 100 percent fortified
1/2 cup (89 g) boiled Great Northern beans
Source: USDA National Nutrient Database for Standard Reference, Release 28
1 cup (20 to 60 g) calcium-fortified ready-to-eat cereal
1 cup (237 mL) calcium-fortified orange juice
6 oz. (170 g) low-fat fruit yogurt with low-calorie sweetener
1 oz. (28 g) part-skim mozzarella cheese
3 oz. (85 g) canned pink salmon with bones
Source: USDA National Nutrient Database for Standard Reference, Release 28
1 cup (237 mL) skim milk with added vitamin D
8 oz. (237 mL) calcium- and vitamin D-fortified orange juice
Source: USDA National Nutrient Database for Standard Reference, Release 28
1 cup (226 g) low-fat, 1% milk cottage cheese
3 oz. (86 g) boneless, skinless grilled chicken breast
3 oz. (85 g) canned pink salmon with bones
Source: USDA National Nutrient Database for Standard Reference, Release 28
1/2 cup (40 g) quick oats fortified with iron
3 oz. (85 g) roasted lean beef tenderloin
1/2 cup (88.5 g) boiled kidney beans
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What does diet during pregnancy mean? When we refer to diet during pregnancy, we are not speaking about restricting calories or trying to lose weight. Dieting to lose weight during pregnancy can be hazardous to you and your baby, especially since a weight loss regimen may restrict important nutrients such as iron, folic acid , and other important vitamins and minerals.
Therefore, we recommend avoiding popular diets such as Atkins, South Beach, The Zone, Raw Food Diet, and so on. The type of diet we encourage during pregnancy refers to fine-tuning your eating habits to ensure you are receiving adequate nutrition for the health of you and your baby. Healthy eating during pregnancy is critical to your baby’s growth and development. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, bread and grains, protein sources and dairy products.
Typically, you will need to consume an extra 300 calories a day.
It is always important to eat a variety of foods throughout the day making certain you get the nutrients both you and your baby need. Here is a look at the food groups and some suggested sources for creating a healthy diet during pregnancy.
Fruits and Vegetables: Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid. Pregnant women need at least 70 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and brussel sprouts.
In order to prevent neural tube defects, 0.4 mg of folic acid per day is recommended. A good source of folic acid can be found in dark green leafy vegetables (other sources of folic acid include legumes, such as black or lima beans, black-eyed peas, and veal). You should have at least 2-4 servings of fruit and 4 or more servings of vegetables daily.
Bread and Grains: The body’s main source of energy for pregnancy comes from the essential carbohydrates found in breads and grains. Whole grain and enriched products provide important nutrients such as iron, B Vitamins, fiber, and some protein, even. You can get the required amount of folic acid from fortified bread and cereal.
Depending on your weight and dietary needs, you should consume anywhere between 6-11 servings (6-11 oz) of bread/grains daily.
Protein: Meat, poultry, fish, eggs, and beans contain the protein, B vitamins and iron needed in pregnancy. Your developing baby needs plenty of protein, especially in the second and third trimesters. Iron helps to carry oxygen to your growing baby, and also carries oxygen to your muscles to help avoid symptoms such as fatigue , weakness, irritability, and depression .
The U.S. RDA recommends about 27 grams per day. Lean beef, chicken, lamb, liver, turkey, and veal are good options. Fish and some other seafood can be a good nutritional choice for pregnancy, within guidelines. Fish that contain high levels of mercury should be avoided. ( Read more about Fish and Mercury Levels ). You should consume at least 3 servings of protein daily.
Dairy Products: At least 1000 mg of calcium is needed daily to support a pregnancy. Calcium is essential for building strong teeth and bones, normal blood clotting, and muscle and nerve function. Since your developing baby requires a considerable amount of calcium, your body will take calcium from your bones, if you do not consume enough through your diet (which can lead to future problems, such as osteoporosis).
Good sources of calcium include milk, cheese, yogurt, cream soups, and puddings. Some calcium is also found in green vegetables, seafood, beans, and dried peas. You should consume at least 4 servings of dairy products daily.
Prenatal Vitamins : Although the main source of vitamins and nutrients needed during pregnancy should come from your diet, a daily prenatal vitamin can help fill small gaps—just in case you unintentionally do not get enough key nutrients. Prenatal vitamins should be taken up to three months before conception, if possible.
Consult your healthcare provider about which supplement is best for you.
REMEMBER – a prenatal vitamin , or any other supplement can only complement a healthy diet during pregnancy.
The following sample menu will give you some idea of what a pregnant woman should typically consume in a day for a healthy diet during pregnancy. Three small, but balanced, meals and three light snacks throughout the day are a good rule of thumb to ensure you and your baby’s nutritional needs are met.
Breakfast: Oatmeal cereal, banana, 1 slice whole wheat toast, 2 tsp jam, 1 cup skim milk
Snack: 1 cup of yogurt, grapes
Lunch: Turkey (if deli meat , do not eat cold – heat to steaming to avoid Listeria) and cheese sandwich on whole wheat bread, small bag potato chips, pear, and 1 cup skim milk
Snack: Raw veggies and low-calorie dip
Dinner: 4 oz chicken, 1 cup wild rice, 1 cup veggies, 1 cup skim milk
Snack: fresh fruit or low-fat frozen yogurt
Want to Know More?
Compiled using information from the following sources:
Mayo Clinic Pregnancy and nutrition: Healthy-eating basics. – https://www.mayoclinic.org/healthy-living/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20046955
WebMD.com, “Eating Right When Pregnant”- https://www.webmd.com/baby/guide/eating-right-when-pregnant
Copyright © 2021 American Pregnancy Association Web Design by Edesen
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/diet-during-pregnancy/
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