Pregnancy Nutrition: Essential Foods for Mom and Baby’s Health

Pregnancy is an amazing time of life, when a woman grows an entire person inside her body. When you are first pregnant, the thought of eating may be overshadowed by nausea, but all throughout your pregnancy, taking care with your diet is important. Through morning sickness, heartburn, and strange cravings, your focus should be on getting the right nutrients, including protein, vitamins and minerals, complex carbohydrates, healthy fats, fiber, and plenty of fluid. Staying hydrated while pregnant is crucial, so make sure you are drinking plenty of water. Talk to your doctor about a prenatal vitamin, and pack your diet with nutrient-dense foods. Here are some good sources of the essential nutrients during pregnancy.

Folate

Folate is a B vitamin, and the synthetic version of folate is called folic acid. Folate is an extremely important nutrient for pregnant women to consume, because it can prevent neural tube defects like anencephaly and spina bifida, as well as reducing the risk of premature birth. Folic acid is in prenatal vitamins, and it is also found in fortified cereals. Naturally occurring sources of folate include dark green, leafy vegetables, dried beans, peas, and lentils, and citrus fruits.

Calcium

Calcium is important for every person, but especially for a person whose body is growing a baby’s little bones. Getting enough calcium strengthens baby’s bones and teeth as well as yours, and it also helps your muscles, nerves, and blood vessels to work properly. You probably already know you can find calcium in dairy products, but some juices are fortified with it, as well. Other calcium-rich foods include almonds, lentils, green leafy vegetables, broccoli, and salmon.

Vitamins

When you are pregnant, eat plenty of produce, to get the vitamins your body and your baby’s body need. These include vitamin A, all the B vitamins, vitamin C, vitamin D, and vitamin K. Each plays an important role in your baby’s development, and they are good for supporting mom’s health, too. You will find vitamin A in sweet potatoes, leafy greens and fish, and B vitamins in lean meat, whole grains, legumes, dairy products, and avocados. Vitamin C is famously found in citrus fruit, but many other foods are rich in this nutrient too, including berries, bell peppers, and avocados. You can find vitamin D in fatty fish and fish liver oils, eggs, mushrooms, and cheese. Vitamin K helps with bone formation, calcium transportation, and cardiovascular function, and promotes better outcomes for mom and baby by promoting proper blood coagulation and faster wound recovery after delivery. This important nutrient can be found in broccoli, dark leafy greens, avocados, dried fruit, cantaloupe, and kiwi.

Protein

Protein is vital to the growth of your baby, and it is easy to find good protein sources. Lean meats, eggs, poultry, seafood, and dairy contain protein. If you are a vegetarian, you still have plenty of options, including beans, peas, nuts, seeds, and soy products.

Iron

Iron aids in the production of hemoglobin, a protein found in red blood cells. Hemoglobin is responsible for carrying oxygen to the body’s tissues, and women who are pregnant need a higher blood volume, to ensure the baby gets enough oxygen. When you are pregnant, your body needs twice as much iron as non-pregnant people, and if you are iron-deficient, you can develop anemia, which can cause fatigue, headache, and even premature birth and low birth weight. Anemia is also linked to postpartum depression. To get iron from your diet, eat lean red meat, poultry, fish, beans, dark leafy vegetables, and iron fortified breakfast cereals.

Choline

Choline aids in brain development, and eggs are a great source of choline. In fact, eggs have an abundance of nutrients, and are very good for pregnant women. Lean meats, cruciferous vegetables, and quinoa are also good sources of choline.

Omega 3 Fatty Acids

Omega-3 fatty acids are essential for a baby’s brain and eye development. They can be found in fish like sardines, salmon, trout, and canned light tuna. Talk to your doctor about which fish are safe to eat, because some seafood can contain mercury and other contaminants.

Foods to Avoid When You’re Pregnant

Now that you know which foods provide important nutrients while you are pregnant, are there any you should avoid? You should steer clear of alcohol, and try to eat whole rather than processed foods. Pregnant women should also avoid unpasteurized dairy products, deli meat, and raw seafood. Don’t eat food from dented cans, either, because they can raise your risk of botulism, a foodborne illness that is very serious for pregnant women.

Center for Vasectomy Reversal Cares About Healthy Families

For more helpful information on fertility, pregnancy, and family life, check back here often. At the Center for Vasectomy Reversal, we love helping people start their healthy, happy families, and we pride ourselves on helping men improve their fertility through uncompromising, concierge-level patient care. Under the direction of Dr. Joshua Green, our team provides state-of-the-art treatment for men who need a reversal of their vasectomy or have other fertility concerns. To learn more about the work we do or our discounts for active duty military and veterans, contact us through our website or call 941-894-6428.