Pregnancy is a perfect storm for bad eating habit triggers. You’re tired, stressed and emotional, any one of which could cause you to give in to fast-food temptation on a normal day, much less one where you’re experiencing all kinds of hormonal and physiological changes. However, proper nutrition is a must for fetal development and your own well-being. Luckily, pregnancy doesn’t require any kind of super-strict diet plan – there are just certain nutrients that you need to be sure you’re getting. We’ve put together a list of the most important pregnancy nutrients and where you can find them!
Folate
Folate is one of the most important nutrients to consume during pregnancy because it’s necessary for healthy fetal development and a folate deficiency can lead to neural tube defects in developing babies. Folate is so important that you should be getting at least 800 micrograms starting before conception and throughout your pregnancy. Folate may also reduce the risk of preterm birth.
One of the most folate rich foods around is beef liver, but considering you’re probably already a little nauseous, it might be better to get yours from leafy greens and other vegetables. Good sources of folate include:
- Spinach – 131 mcg per serving
- Black-eyed peas – 131 mcg per serving
- Asparagus – 89 mcg per serving
- Brussels Sprouts – 78 mcg per serving
- Romaine lettuce – 64 mcg per serving
- Avocado – 59 mcg per serving
Iron
Iron’s role in the circulatory system is tremendously important during pregnancy. As your baby develops, you produce more blood to handle the increased oxygen needs of both your and your child’s body. Iron is also necessary for your child as he or she develops his or her own blood supply. To give you a sense of how important iron is during your pregnancy, consider this: the recommended daily allowance of iron for adult women is 18 mg, but for pregnant women the RDA is 27 mg! You may need to supplement your iron intake with fortified foods to meet your daily requirements.
Iron is found in a variety of foods, but is most usable by your body when obtained from lean meats. Vegetables contain polyphenols, which act as iron uptake inhibitors. Good sources of iron include:
- Pumpkin seeds – 15 mg per serving
- White beans – 8 mg per serving
- Dark chocolate – 7 mg per serving
- Beef chuck roast – 4 mg per serving
- Lentils – 3 mg per serving
- Beef bottom round – 2 mg per serving
- Cashews – 2 mg per serving
Calcium
With the added weight, blood volume, and entire other human that you acquire during pregnancy, you need a strong support structure. Calcium helps your bones maintain strength throughout your pregnancy and supports fetal development. The RDA for calcium is 1,000 mg.
Dairy is the easiest way to get calcium from your diet, but you can also find it in some vegetables. Good sources of calcium include:
- Plain yogurt – 415 mg per serving
- Mozzarella cheese – 333 mg per serving
- Cheddar cheese – 307 mg per serving
- Skim milk – 299 mg per serving
- Turnip greens – 99 mg per serving
- Kale – 100 mg per serving
Vitamin D
Vitamin D helps regulate all of that calcium you’re consuming, as well as your phosphorous levels. Vitamin D is vital to your baby’s teeth and bone development and too little can lead to rickets or other skeletal problems. When pregnant, you’ll want to get at least 600 IUs of Vitamin D per day.
Vitamin D is one of the tougher dietary nutrients to come by and is mostly found in fish. You can, however, get some of your daily Vitamin D from sunlight. Good sources of Vitamin D include:
- Cod liver oil – 1360 IU per serving
- Salmon – 447 IU per serving
- Beef liver – 42 IU per serving
Midwife Suggestions
When you visit Austin Area Birthing Center, our midwives can help you with any diet questions you may have. In general, here’s what we recommend our moms eat to get all of those vital nutrients:
- 60-80 g protein a day, especially lean protein.
- Seven to nine servings of vegetables and fruits, with a larger proportion of veggies.
- Two to four servings of dairy.
- Make at least half your grains whole grains.
- Drink plenty of water! 8-10 8 oz glasses per day.
- Minimize processed food and refined sugars.
You should also take a prenatal vitamin, DHA and a probiotic supplement to keep yourself and your baby feeling good.
