Pregnancy is a transformative journey, and nourishing your body with the right foods is crucial for both your health and your baby’s development. While the foundation of a healthy diet remains consistent – plenty of fruits, vegetables, whole grains, lean protein, and healthy fats – certain nutrients require extra attention during this special time. Let’s explore What Foods To Eat When Pregnant to ensure a healthy and happy nine months.
Folate and Folic Acid: Protecting Against Neural Tube Defects
Folate, a B vitamin, plays a vital role in preventing neural tube defects, serious birth defects affecting the baby’s brain and spinal cord. Folic acid, the synthetic form of folate found in supplements and fortified foods, can also reduce the risk of premature birth and low birth weight.
Recommended Intake: Aim for 400 mcg of folate or folic acid daily before pregnancy and 600 to 1,000 mcg throughout pregnancy.
Food Sources:
- Fortified cereals are excellent sources of folic acid.
- Dark green leafy vegetables like spinach are rich in naturally occurring folate.
- Citrus fruits and dried beans, peas, and lentils also provide folate.
| Food | Serving Size | Folate/Folic Acid Content |
|---|---|---|
| Fortified Cereal | 1 cup (31-39g) | 100-400 mcg |
| Spinach, Boiled | 1/2 cup (95g) | 131 mcg |
| Great Northern Beans | 1/2 cup (89g) | 90 mcg |
| Asparagus, Boiled | 4 spears (60g) | 89 mcg |
| Orange | 1 small (96g) | 29 mcg |
| Peanuts, Dry Roasted | 1 ounce (28g) | 27 mcg |
In addition to a balanced diet, consider taking a daily prenatal vitamin containing folic acid, ideally starting at least three months before conception. This ensures you’re meeting your needs, especially if dietary intake is insufficient.
Calcium: Building Strong Bones and Teeth
Calcium is essential for both you and your developing baby to build strong bones and teeth. It also supports healthy nerve, muscle, and blood vessel function.
Recommended Intake: 1,000 mg daily; pregnant teenagers need 1,300 mg.
Food Sources:
- Dairy products are the most readily absorbed source of calcium.
- Broccoli and kale provide calcium from plant-based sources.
- Many fruit juices and breakfast cereals are fortified with calcium.
| Food | Serving Size | Calcium Content |
|---|---|---|
| Calcium-Fortified Orange Juice | 1 cup (237 mL) | 349 mg |
| Part-Skim Mozzarella Cheese | 1.5 oz. (43 g) | 333 mg |
| Skim Milk | 1 cup (236-240 mL) | 300 mg |
| Low-Fat Fruit Yogurt | 6 oz. (170 g) | 258 mg |
| Canned Pink Salmon (with bones) | 3 oz. (85 g) | 181 mg |
| Spinach, Boiled | 1/2 cup (95 g) | 123 mg |
Vitamin D: Enhancing Bone Strength and Immunity
Vitamin D works in synergy with calcium to support the development of your baby’s bones and teeth. It also plays a crucial role in immune function for both mother and child.
Recommended Intake: 600 International Units (IU) daily.
Food Sources:
- Fatty fish, such as salmon, are excellent sources of vitamin D.
- Fortified milk and orange juice are convenient options.
| Food | Serving Size | Vitamin D Content |
|---|---|---|
| Cooked Sockeye Salmon | 3 oz. (85 g) | 570 IU |
| Skim Milk | 1 cup (236-240 mL) | 100 IU |
| Fortified Orange Juice | 8 oz. (237 mL) | 100 IU |
| Hard-Boiled Egg | 1 large (50 g) | 43.5 IU |
Protein: Fueling Growth and Development
Protein is the building block of life and essential for the growth of your developing fetus. It supports tissue development, hormone production, and enzyme function.
Recommended Intake: 71 grams (g) daily.
Food Sources:
- Lean meat, poultry, seafood, and eggs are complete protein sources.
- Beans, peas, nuts, seeds, and soy products offer plant-based protein options.
| Food | Serving Size | Protein Content |
|---|---|---|
| Low-Fat Cottage Cheese | 1 cup (226 g) | 28 g |
| Grilled Chicken Breast | 3 oz. (86 g) | 26 g |
| Canned Pink Salmon (with bones) | 3 oz. (85 g) | 17 g |
| Boiled Lentils | 1/2 cup (99 g) | 9 g |
| Skim Milk | 1 cup (237 mL) | 8 g |
| Peanut Butter | 2 tablespoons (32 g) | 7 g |
| Hard-Boiled Egg | 1 large (50 g) | 6 g |
Iron: Preventing Iron Deficiency Anemia
During pregnancy, your body needs twice the amount of iron to produce more blood, delivering oxygen to your growing baby. Insufficient iron intake can lead to iron deficiency anemia, characterized by fatigue and headaches, and potentially increasing the risk of premature birth, low birth weight, and postpartum depression.
Recommended Intake: 27 milligrams (mg) daily.
Food Sources:
- Lean red meat, poultry, and fish are excellent sources of heme iron, which is easily absorbed.
- Iron-fortified breakfast cereals, beans, and vegetables provide non-heme iron.
| Food | Serving Size | Iron Content |
|---|---|---|
| Iron-Fortified Quick Oats | 1/2 cup (40 g) | 20 mg |
| Roasted Lean Beef Tenderloin | 3 oz. (85 g) | 3 mg |
| Spinach, Boiled | 1/2 cup (90 g) | 3 mg |
| Boiled Kidney Beans | 1/2 cup (88.5 g) | 2 mg |
| Roasted Dark Turkey | 3 oz. (85 g) | 1 mg |
Prenatal vitamins typically contain iron, but your healthcare provider may recommend additional supplementation. To enhance iron absorption from plant sources and supplements, consume them with vitamin C-rich foods like orange juice, tomato juice, or strawberries. Avoid consuming calcium-fortified orange juice with iron supplements, as calcium can interfere with iron absorption.
Supplements: Filling Nutritional Gaps
Even with a well-planned diet, it can be challenging to meet all your nutritional needs during pregnancy. A daily prenatal vitamin can help bridge any gaps. Your healthcare provider may recommend specific supplements based on your individual needs, especially if you follow a vegetarian or vegan diet or have pre-existing health conditions. Always consult your doctor before taking any herbal supplements during pregnancy, as some may be harmful.
In conclusion, understanding what foods to eat when pregnant is essential for a healthy pregnancy and the well-being of your baby. Focus on incorporating a variety of nutrient-rich foods and consulting with your healthcare provider to address any specific concerns or needs. By prioritizing nutrition, you can empower yourself and your baby for a healthy and vibrant future.
