As soon as you get pregnant, you hear about things you should not eat (shark, swordfish, king mackerel, tilefish, unpasteurized cheeses, cold cuts) or drink (alcohol, coffee). You hear that you need to take extra good care of yourself. This includes exercising, avoiding stress, taking time for yourself and eating right. Eating right during pregnancy is not just eating for two. In fact, you only need an extra 300 calories a day, which is a banana and a big glass of milk. But what should you eat? Here’s some advice on pregnancy nutrition.
Your growing baby depends on you alone for his nutritional needs. So everything you consume will have an effect – positive (such as recognizing familiar foods later) or negative (such as hyper-activity if you drink one too many cups of coffee). The little growing baby needs the energy to grow, so just like us, fetuses need the big blocks of everyday diet – carbs, proteins and fats, except he is not breaking down the foods, as we are, but rather getting it directly through mother’s blood, already in simple form. Vitamins are especially important as they help baby’s organs develop to the right size. Babies don’t grow all at the same time, and certain diet elements are important earlier than others. Folic acid, for example, is key in the first weeks of life. You will get a lot of the minerals and nutrients from a good prenatal vitamin your doctor will prescribe, but it will be helpful to get an extra does of some of these foods through your diet as well. Let’s focus on these big blocks of pregnancy diet.
Protein
You need extra protein during pregnancy, since protein helps the building of the growing fetus. Your daily requirement for protein is 70 grams a day – an extra serving of meat or a glass of milk a day. Any type of protein works, so if you prefer beans or yogurt, turkey or almonds, you can do that too.
Iron
Doctors cite many moms often low on iron towards the end of their second trimester. The reason is a little growing tot who is taking your supplies of iron. And since you are probably not consuming enough (or not consuming the extra iron you need), you are starting to feel weak and anemic. You will likely be prescribed an iron medication, or you can take it in your own hands before this kind of problem arises and get the extra iron through your diet. Low iron also puts your baby at risk, making it more likely for him to be born early and low weight. As a pregnant woman, you need double the amount of iron you usually get, or approximately 30 milligrams. Best sources for iron are:
- red meat
- dark chicken or turkey meat
- dark leafy green veggies – spinach, kale, etc.
- breakfast cereals (check the label for iron content)
- eggs
- nuts
- cooking in an iron-cast skillet which seeps iron into your food as you cook it
Folic Acid
Folic acid is extremely important to the development of the embryo. Low levels of folate may increase the risk for spina bifida in the new baby. This is why you should be getting prenatal vitamins with a good amount of folate before you are even pregnant, if you have the time to prepare. Folate has been added to all enriched cereals in the US since 1998, so eating one of these for breakfast will help you. Other great sources of folic acid:
- spinach
- lentils and beans
- orange juice
- asparagus
Zinc
Pregnancy may be stressful, especially if you are working or have another child to care for. And when you are stressed, your body may not be as effective in delivering zinc to your baby. Low levels of zinc can put you at risk for preterm delivery. So make sure you get more from an extra vitamin or from sources like red meat, yogurt, nuts, breakfast cereal or spinach.
Calcium
This is one we all women hear about all the time. Calcium is a bone-builder, and not just for babies. It’s important to us as we age and are at risk for osteoporosis. So a healthy dose of dairy – from milk, yogurt, cheese, cottage cheese – or almonds or broccoli is in order. When you are pregnant, your little baby will take the calcium he needs to grow, so your own supplies may get lower. You will need to be getting at least 1000 mg of calcium per day – 3 cups of milk or yogurt or 5 oz of cheese. I think an easy way to make sure you are getting enough is adding a little bit of milk, cheese and almonds throughout the day.
Vitamin B6
Vitamin B6 is a tissue-builder, since it helps the body build protein for this purpose. It has a particular effect on the development of the brain. Since you, as a pregnant woman, are essentially a tissue-builder, B6 is your best friend. It also helps reduce morning sickness and clears the skin. Best sources of B6:
- bananas
- avocado
- beans and soybeans
- spinach
- watermelon
- brown rice
- chicken and veal
- beef
- lamb
When you are eating for two, don’t just do the math, eat what you know is good for you, make sure you get a little bit of each of the above building blocks throughout the day. But don’t stress if you don’t – go with the flow. It’s the best baby advice you’ll ever get!
