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Diets for Expecting Mothers

Eating a well-balanced diet is essential for expecting mothers, because it helps nurture the healthy development of the fetus. Expecting mothers also should increase their liquid, protein, calcium and folate intake, which lowers the risk of pregnancy complications and early labor.

  1. Bacteria

    • Avoid foods that harbor bacteria. According to Babycenter.com, raw seafood, unpasteurized milk, soft cheeses, pate, undercooked meat and poultry may carry bacteria, which can harm the fetus. You should also avoid eating unpasteurized juices, raw sprouts and foods made with raw or lightly cooked eggs. In addition, cook all food, especially meat, thoroughly to ensure it has no raw parts.

    Liquids

    • Drink plenty of liquids to stay hydrated. Hydration is an important issue during pregnancy---not drinking enough fluids decreases your energy levels and causes constipation. According to iVillage.com, dehydration can also cause premature labor, hemorrhaging and miscarriage. March of Dimes recommends women drink six to eight glasses of water, juice or milk every day. Juice and milk also supplies important vitamins and minerals essential for pregnancy health, including folic acid and calcium.

    Folate

    • Eat 1,000 mg of folate or folic acid each day. Folate prevents significant birth defects, such as spinal cord abnormalities, brain abnormalities and neural tube defects. It also lowers the risk of premature labor. According to the Mayo Clinic, good sources of folate or folic acid include fortified cereal, spinach, asparagus, peanuts, beans and oranges. Prenatal vitamins also contain folic acid.

    Calcium

    • Calcium is another essential vitamin for pregnancy health because it improves your circulatory, muscular and nervous system. Calcium also strengthens the bones and teeth of both mother and child.

      The Mayo Clinic recommends consuming 1,000 mg of calcium per day. Teenagers who are pregnant should consume 1,300 mg. Good sources of calcium include yogurt, milk, cheese, calcium-fortified juice, salmon, spinach and cereal. Prenatal vitamins also contain calcium.

    Protein

    • Protein is essential for the baby's health, helping it grow during the second and third trimesters. Expecting mothers should aim for 71 grams of protein per day to encourage fetal growth. Good sources of protein include poultry, fish, cottage cheese, milk, eggs and peanut butter.

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