Having a proper diet while pregnant is vital for a newborn’s health. A pregnant woman’s food provides her baby’s main source of nourishment during development. It is recommended to eat a variety of foods and lots of water to provide the needed nutrients for growth. Not only will this benefit the baby, but the mother as well.
There are mainly four nutrients that need to be included a pregnant woman’s diet. These are folic acid, calcium, iron and protein. Folic acid is also referred to as folate and it is crucial to help prevent any birth defects within the baby’s spine and brain. Leafy greens and enriched breads and pastas contain folic acid.
Calcium is ideal to help development with a baby’s teeth and bones. It is crucial that enough calcium is consumed to avoid the baby draining this mineral from the mother’s bones. The recommended amount is to intake 1,000 milligrams daily. One can find this through primarily dairy products, sardines, and even some leafy greens.
A pregnant women’s food should contain lots of iron as someone who is expecting needs double the amount than someone who isn’t. 27 milligrams are needed daily to create more blood to provide the baby with sufficient amounts of oxygen. This can be found in red meats, chicken, fish, and beans. Not having enough iron can result in anemia.
Protein is needed to aid in growing healthy organs, such as the brain and heart, within a baby. There are often not any issues with intaking enough protein as this can be found in a multitude of food options. Meat, eggs, tofu, and nuts are all easily accessible foods. Be careful when consuming fish, as mercury can be harmful to a baby’s brain development.
Avoiding all alcohol during pregnancy is recommended. Alcohol has never been shown to be safe during baby development. Drinking can lead to behavior issues, such as learning disabilities, hyperactivity, and even aggressive behavior.
More Water & Less Caffeine
Drinking lots of water throughout the day is not only beneficial to a growing baby, but the mother as well. Limiting caffeine to 300 milligrams a day has been acceptable for much time now during pregnancy. This amount equals about two cups of coffee. However, eliminating caffeine completely is ideal.
In addition to this recommended diet, it is important to always remember to eat a balanced meal containing all the food groups. Taking a prenatal vitamin daily can also help fill in the small gaps that the mother is missing.