The Perfect Pregnancy Diet is Nutrient-Rich
The Perfect Pregnancy Diet is Nutrient-Rich
During pregnancy, you need extra iron, calcium, folic acid and omega-3 to support the growth of your fetus. The perfect pregnancy diet will provide all of these nutrients so your unborn baby can grow healthy and strong.
Omega-3 and Calcium During Pregnancy
Calcium is important for the growth of healthy bones. If you don't get enough of this mineral while you're pregnant, your baby will pull what he needs from your bones and leave them weak. When your bones are weak, it increases your risk of fractures, breaks and osteoporosis.
Contrary to what you may have been taught, dairy is not the best source of calcium when you are pregnant. Plant-based foods provide more calcium than dairy, and the body absorbs this mineral better when it comes from vegetables. Calcium-rich foods include:
green beans
cauliflower
oranges
black beans
chickpeas
okra
broccoli
cabbage
almonds
hazelnuts
Omega-3 is an essential fatty acid type that's vital for healthy nervous system, brain and retina development in your fetus. Over the long-term, omega-3 fatty acids can reduce the risk of behavior and developmental problems in kids later in life.
It is recommended that you get 250mg of omega-3 each day in order to provide your unborn baby with what he needs for healthy development. If you don't get enough omega-3 in your diet, you baby will take from your stores and leave you deficient.
Omega-3 deficiency can increase your risk of preterm labor, preeclampsia, cesarean birth and postpartum depression. Since your body cannot produce omega-3, it's essential that you get this nutrient from the foods you eat.
Foods that are rich in omega-3 include fish, flaxseed oil, organic eggs, dark green vegetables and walnuts. You can also get this nutrient from taking omega-3 supplements. Consult your doctor before adding these supplements to your pregnancy diet.
Folic Acid in a Diet for Pregnancy
Folic acid helps reduce your risk of having a baby born with spina bifida. This neural tube defect causes the spine not to close completely prior to birth. Children with this condition can suffer with varying degrees of paralysis, incontinence and mental retardation.
Spina bifida typically develops during the first few weeks of pregnancy. This is why it is suggested that all women of childbearing age get 400 micrograms of folic acid in their diets each day. Once you get pregnant, this number should increase to 600 micrograms per day.
Prenatal vitamins contain up to 800 micrograms of folic acid. Even when you take prenatal vitamins, you should still include folic-acid-rich foods such as citrus fruits, beans, nuts and green leafy vegetables in your diet.
Iron in a Pregnancy Diet
Iron helps form the red blood cells that transport oxygen through the body. During pregnancy, your iron needs are doubled. If you don't get enough iron, your fetus will take what he needs from your stores and leave you anemic. Symptoms of iron-deficient anemia can include fatigue, weakness, headaches, dizziness, and cold hands and feet.
Your unborn baby relies solely on you for the iron he needs for healthy growth. This is why it's important to get this mineral from your diet. Iron-rich foods include natural beef, green vegetables, lentils, pumpkin seeds, beans, and chick peas.
Your physician will check your iron levels throughout your pregnancy to make sure you have enough in your body. If you don't have enough of this mineral in your blood, your doctor might recommend you take iron supplements to help meet your nutritional needs.
During pregnancy, you need extra iron, calcium, folic acid and omega-3 so your baby can grow healthy in utero. Eating a well balanced diet can help you get all the nutritional support you need for your baby's development.
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