A healthy diet will promote your baby’s growth and development. There is no magic formula for a healthy pregnancy diet. During pregnancy the basic principles of healthy eating remain the same — get plenty of fruits, vegetables, lean protein and healthy fats.A few nutrients in a pregnancy diet deserve special attention.
Foliate and folic acid — Prevent birth defects
Foliate is a B vitamin who prevents neural tube defects, serious abnormalities of the brain and spinal cord. The synthetic form of foliate found in supplements and fortified foods is known as folic acid. Folic acid decrease the risk of preterm delivery. 800 micrograms of foliate or folic acid a day before conception and throughout pregnancy. Good sources for folic acid are Beans, Asparagus, Oranges and Peanuts.
Calcium — for bones
You as well as your baby need calcium for strong bones and teeth. It also helps your circulatory, muscular and nervous systems run normally. In pregnancy you need to take 1000 milligrams a day and the good sources are Cereal, Milk, Yogurt, Cheese, Salmon, Spinach and Juice.
Protein — Improve growth
It’s crucial for your baby’s growth, especially during the second and third trimesters.you need to take 71 grams in a day. Good sources are Lean meat, fish, eggs and Peanut butter.
Iron — Avoid anemia
Your body uses iron to make hemoglobin, oxygen to your tissues a protein in the red blood cells that carries. During pregnancy your blood volume expands to accommodate changes in your body and help your baby make his or her entire blood supply — you need iron for doubling and you need 27 milligrams a day. Good sources are Cereal, Beans, Spinach and Meat who contain Iron.
If you eat a healthy diet, you can miss out on key nutrients. Your health care provider might recommend special supplements if you follow a strict vegetarian diet or have a chronic health condition. During pregnancy if you’re considering taking an herbal supplement, consult your health care provider first.