All of us have days when we would rather have a tall cappuccino than a spinach salad. Holding up a glass of milk and saying, “Here’s to you, baby; I’m building your bones!” can be a great motivator. This article mainly includes nutrients that are challenges to a number of pregnant women.
Meat, seafood, eggs, nuts, and legumes are all great sources of protein. Proteins are the “building block” of bodies. Think about building baby’s muscles (they also build other tissues). They are the foundation of the antibodies that fight infection and of hormones that regulate almost every aspect of baby’s growth and development. Protein is also important for Moms. During pregnancy, your uterus grows to about 20 times its non-pregnant size, your breasts grow, and your blood volume expands significantly. So eat that protein – for you and baby! Eat 60 grams daily (more if you are pregnant with twins).
Milk, yogurt, cheese and other forms of dairy have protein also but they are also an excellent source of calcium. Calcium is essential for healthy bones and teeth. It is also important for muscle functioning, nerve conduction, and production of hormones and enzymes. A low level of calcium is one cause of muscle cramping. Lactose intolerant or prefer a vegan diet? There are alternatives to dairy. Almonds are a good source of calcium, as are navy beans and turnip greens. [link to vegetarian pregnancy article] Pregnant women should eat at least 1000 mg of calcium daily – some sources say 1500 mg. If you are a teen mom, you will need even more.
Green leafy vegetables, asparagus, avocados, and beets are great sources of folic acid but so are black beans and navy beans. Many breakfast cereals are fortified with folic acid. Folic acid is important in preventing serious birth defects. Pregnant women should have 400 micrograms of folic acid daily. Because folic acid deficiencies are so dangerous to babies, it is generally recommended that women of childbearing age have a supplement with 400 mcg of folic acid daily.
“Eat that liver for iron!” Grandma might have told you. She is right; red meat is a great source of iron and organ meats are especially high. However, you can also get iron from other foods such as fish and poultry and some vegetarian sources including dried fruits, dried beans, and fortified cereals. Iron is important for blood production and you and baby are both producing significant amount of blood. Baby is also storing up iron for the first few months of life. The CDC recommends that all pregnant women take an iron supplement (30mg/day). Eat 30 mg daily.
If someone says “vitamin C” many of us think of oranges and other citrus fruits. They are good sources of vitamin C but so are other foods. A yellow bell pepper has more vitamin C than a glass of orange juice. Just about every fruit and most green vegetables have some vitamin C.
What does all that vitamin C do for mom and baby? It helps both of you form and maintain healthy blood vessels and keeps you from bruising easily. Vitamin C is essential to form collagen, that substance that “holds everything together.” It helps Mom use that important folic acid. Vitamin C helps maintain a healthy immune system. Eat 85 mg or more daily. You may need more vitamin C if you have diabetes, have been unhealthy, or had an injury.
If it is one of those days when you just don’t “feel” like a healthy meal, hold up some healthy food and picture your baby growing well and saying, “Thanks, Mom!
This section contains articles and guidance for healthy eating whether you are working on becoming pregnant, expecting or have a new baby. Articles cover information including what to eat, controlling nausea, breastfeeding and vitamins.