Pregnancy: Eating for You and Your Baby

A healthy diet is important at any time, but is especially crucial during pregnancy to ensure that you and your baby have all the right nutrients needed: it will help your baby develop and grow, and help you keep fit and well. Eat a wide variety of different foods each day to get the right balance of nutrients, and avoid certain foods that may be harmful to a growing baby.

Fruits and Vegetables - Try to eat at least five servings of fruits and vegetables each day, especially iron-rich green leafy vegetables. These provide essential vitamins and minerals, and fiber which helps digestion and prevents constipation. Ideally, eat them lightly cooked or raw. Frozen, canned and dried fruit and vegetables are good alternatives.

The Importance of Iron - Iron is essential for the production of hemoglobin, and you will need to up your intake in pregnancy to support the increase in blood volume. If your diet lacks iron, you may feel very tired and suffer from anemia. Lean meat, eggs, green leafy vegetables, dried fruit and nuts, and fortified cereals all contain iron.

Starchy Foods - Starchy foods such as bread, potatoes, rice, pasta, yams, and breakfast cereals should form the main part of any meal and are an important source of vitamins, and fiber. Try eating whole grains - bread, cereals, and pasta -since these contain more fiber and prevent constipation.

Proteins - You should have two to three servings of lean protein each day. A serving of protein is 2 oz. lean meat, poultry or fish; 2 tbs peanut butter; two eggs; 4 oz tofu (bean curd). Avoid liver (including liver pate) since it contains high levels of vitamin A, which can increase the risk of birth defects.

Dairy Foods - Foods, that contain milk, such as cheese, yogurt, provide calcium, which is essential for healthy bones. It is important that your calcium intake is high before and during pregnancy. Avoid nonpasteurized soft cheese (such as Camembert, Brie, and Chevre) and blue cheeses since these may contain harmful bacteria listeria.

Fluids - During pregnancy your blood volume will increase, so it is important to keep up your fluid intake. Water is best although fruit juices are also good. Try to restrict your intake of coffee and tea to two cups per day. Alcohol is not recommended.

Foods to cut back on - Limit your intake of fatty and sugary foods, and carbonated drinks, since they contain calories but few nutrients. (Limit diet soda intake as well, since the full effects of artificial sweetners are not well understood).

Vegetarian Diet - This needs to provide a sufficient intake of iron, calcium, vitamin B12, and protein. Include dairy products, legumes, and beans, fortified cereals, eggs, seeds, and nuts, and green leafy vegetables in your diet, and talk to your doctor about taking a supplement if necessary.