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Nutrition during pregnancy

Eating a nutritious, well-balanced diet can be one of the greatest gifts you give your unborn child, states the American Pregnancy Association. Your baby's only source of nutrition comes from the food you eat, and eating a healthy diet gives her the head start she needs for good growth, and for good health generally. In addition, according to The Ohio State University Medical Center, good nutrition will enable your body to meet the extra demands of pregnancy.

  1. Grains

    • Grains provide your body with carbohydrates essential for energy. Sources of grains include wholemeal bread, pasta, brown rice, oatmeal and cereals. You should eat between six and nine servings of grains per day. One serving is equivalent to 120g of cooked pasta or rice or one slice of wholemeal bread.

    Fruit and vegetables

    • Fruit and vegetables provide your body with essential vitamins and minerals. You should eat at least five servings daily. One serving is equivalent to 90g of fresh fruit or 60g of raw or cooked vegetables.

    Meats, fish and beans

    • These foods provide your body with protein, very important to your baby's growth. You should eat two or more servings daily. One serving is equivalent to one egg, 100g of cooked beans or approximately 80g of cooked meat, fish or poultry. These foods are also excellent sources of vitamin B and iron.

    Dairy products

    • These foods provide your body with calcium essential for your babies teeth and bones. You should eat at least four servings daily. One serving is equivalent to 1 cup or 245g of low-fat milk, approximately 230g of low-fat yogurt or approximately 40g of cheese. These foods are also excellent sources of vitamin A , vitamin D and protein.

    Folic acid and iron

    • Pregnant women need approximately 0.4mg of folic acid and iron daily for a month before pregnancy as well as during the first trimester, according to The American Congress of Obstetricians and Gynecologists. Folic acid is found in fruits and vegetables, including turnips, spinach, lettuce, oranges, lemons and mangoes. It is also available as a supplement in pill form.

      Pregnant women need 30mg of iron daily to prevent anemia, states the University of Maryland Medical Center. Iron is found in lean meat, beans, breads, rice, spinach and tofu, amongst other foods. It is also available as a supplement in pill form.

    Warnings

    • The Mayo Clinic recommends avoiding seafood high in mercury, such as swordfish, shark and king mackerel; raw or undercooked seafood such as smoked, refrigerated fish; undercooked meat, poultry and eggs such as refrigerated pates and smoked spreads; and any unpasteurized foods, such as blue cheeses, Camembert, feta and Brie.

      In addition, all meats, poultry, seafood and eggs should be thoroughly cooked to decrease the risk of bacterial illness.

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