In addition to a healthy diet, pregnant women also need to take a daily prenatal vitamin to obtain some of the nutrients that are hard to get from foods alone, such as folic acid and iron, according to ACOG.
For women who take chewable prenatal vitamins, Krieger advised checking the product labels, because chewables might not contain sufficient iron levels. Food sources of calcium: milk, yogurt, cheese, calcium-fortified juices and foods, sardines or salmon with bones, some leafy greens kale, bok choy. Pregnant women need 27 milligrams of iron a day, which is double the amount needed by women who are not expecting, according to ACOG.
Additional amounts of the mineral are needed to make more blood in order to supply the baby with oxygen. If a pregnant woman gets too little iron, she could develop anemia, a condition resulting in fatigue and an increased risk of infections. To increase the absorption of iron, a healthy pregnancy diet should include a good source of vitamin C with meals containing iron-rich foods, ACOG recommends.
For example, have a glass of orange juice at breakfast with an iron-fortified cereal. Food sources of iron: lean meat, poultry, fish, dried beans and peas, iron-fortified cereal. More protein is needed during pregnancy, but most women don't have problems getting enough protein-rich foods in their diets, said Sarah Krieger, a registered dietitian and former president of the Academy of Nutrition and Dietetics in St.
Petersburg, Florida. She described protein as "a builder nutrient," because it helps to build important organs for the baby, such as the brain and heart. Experts recommend pregnant women eat at least 60 grams of protein per day, according to the University of California San Francisco.
Food sources of protein: meat, poultry, fish, dried beans and peas, eggs, nuts, tofu. During pregnancy, the goal is to be eating nutritious foods most of the time, Krieger told Live Science.
To maximize prenatal nutrition, she suggested emphasizing the following five food groups: fruits, vegetables, lean protein, whole grains and dairy products. When counseling pregnant women, Krieger recommends they fill half their plates with fruits and vegetables, a quarter of it with whole grains and a quarter of it with a source of lean protein, and to also have a dairy product at every meal. A healthy pregnancy diet should include lots of fruits and vegetables, particularly during a woman's second and third trimesters, Krieger said.
She recommends eating from five to 10 tennis ball-size servings of produce every day. These colorful foods are low in calories and filled with fiber, vitamins and minerals. Pregnant women should include good protein sources at every meal to support the baby's growth, Krieger said. Protein-rich foods include meat, poultry, fish, eggs, beans, tofu, cheese, milk, nuts and seeds.
Lean meats are meats with a lower fat content and therefore a lower calorie count. These foods are an important source of energy, and they also provide fiber, iron and B vitamins.
At least half of a pregnant woman's carbohydrates each day should come from whole grains, such as oatmeal, whole-wheat pasta or breads and brown rice, Krieger said.
Aim for three to four servings of dairy foods a day, Krieger suggested. Dairy foods, such as milk, yogurt and cheese, are good dietary sources of calcium, protein and vitamin D. Detailed information on healthy food choices and quantities to include at meals can also be found in the pregnancy section of the USDA's choosemyplate.
Opinion is divided on whether pregnant women need to nix their cups of coffee or tea. Doctors typically advise people to take prenatal supplements before, during, and after pregnancy in order to maintain healthy nutrient levels and support their bodies through postnatal recovery.
Iron makes up a significant part of hemoglobin. Hemoglobin is the oxygen-carrying pigment and main protein in red blood cells. To make the additional hemoglobin in this blood, the body needs more iron. Also, if anemia develops later in the pregnancy, there is a higher risk of the person losing blood when they give birth. The following foods are rich sources of iron:. There is no known safe amount of alcohol during pregnancy.
It is safest to drink none at all. Alcohol in the blood passes to the fetus via the umbilical cord, and too much exposure to alcohol can seriously undermine fetal development. Also, there is a risk that the baby will develop a fetal alcohol spectrum disorder. This can result in vision or hearing problems, issues with attention, and low body weight, among other complications. Consuming too much caffeine during pregnancy is associated with an increased risk of miscarriage, fetal development issues, and a low birth weight.
A caffeine intake as low as — milligrams mg per day could have a negative effect on fetal development. The underlying reasons for this remain unclear. Many foods and drinks other than coffee contain caffiene. Examples include some sodas, energy drinks, chocolate, and teas. Some cold and flu remedies also contain caffeine. A doctor, nurse, or pharmacist can provide more guidance about which medicines are safe. We give more information below. However, these are only recommendations.
A doctor can can provide specific targets for each person based on their health. A person needs more of almost all the water- and fat-soluble nutrients during pregnancy. As a result, medical professionals recommend taking prenatal supplements before, during, and after a pregnancy to support health and recovery.
A well-rounded prenatal supplement contains all the necessary nutrients. These include , but are not limited to:. A person can shop for prenatal supplements here. A pregnant person should be consuming 27 mg of iron per day. Most people can get enough from a healthy diet. However, supplements can help. According to the World Health Organization WHO , a person should consume mcg micrograms of folic acid per day up to the 12th week of pregnancy.
Current guidelines state that a person requires 15 mcg , or international units IU , of vitamin D daily during pregnancy.
However, some health professionals believe this target to be too low. Some researchers have found that pregnant people need closer to 4, IU per day in order to maintain optimal vitamin D levels. People who are breast- or chestfeeding need around 6, IU per day. Taking zinc supplements during pregnancy may slightly reduce the risk of preterm birth. Getting 11—12 mcg per day may be enough. Ask your doctor or midwife how many calories you need during pregnancy.
Make healthy snack choices. Examples of healthy snacks include: Low-fat or fat-free yogurt with fruit look for options with no added sugar Whole-grain crackers with fat-free or low-fat cheese Carrots with hummus Take a prenatal vitamin with folic acid, iron, and iodine every day. Folic acid helps prevent some birth defects of the brain and spine.
Iron and iodine help keep you and your baby healthy. Eat 8 to 12 ounces of seafood each week. Best choices These choices are lower in mercury, so you can eat 8 to 12 ounces a week. These foods may have bacteria in them that can hurt your baby.
Stay away from: Raw uncooked or rare undercooked fish or shellfish, like sushi or raw oysters Soft cheeses like feta, Brie, and goat cheese , unless they are pasteurized Raw or rare meats, poultry, or eggs Unpasteurized juices or milk Lunch or deli meats, smoked seafood, and hot dogs — unless they are heated until steaming hot Prepared salads like ham salad, chicken salad, or seafood salad Raw sprouts, including alfalfa, clover, radish, and mung bean sprouts Learn more about foods to avoid during pregnancy.
Limit drinks with caffeine and added sugars. If you drink coffee or tea, choose decaf. Drink water or seltzer instead of drinks with added sugars like soda, fruit drinks, and energy or sports drinks.
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