proteins, and healthy fats is key to a healthy pregnancy. During
pregnancy, it's even more important to get enough of certain nutrients
for the benefit of mom and baby. We've compiled a list of the best
foods to meet these needs. Plus, a cheat sheet for foods to avoid
during pregnancy.
Folate:
Folate, also called folic acid when taken in supplement form, is a
water-soluble B vitamin found naturally in food and is needed for
building DNA and RNA. Folate can help reduce the risk of brain defects
like anencephaly and neural tube defects like spina bifida in babies.
To offset these risks, pregnant women need 600 mcg of folate per day.
Try these folate-rich foods:
* 1 small orange (30 mcg)
* 1 ounce peanuts (40 mcg)
* 1/2 cup sliced avocado (45 mcg)
* 1/2 cup broccoli (45 mcg)
* 4 spears asparagus (85 mcg)
* 1/2 cup spinach (100 mcg)
* 1 cup fortified cereal (400 mcg)
Calcium:
Calcium helps promote strong, healthy bones for mom and baby. If a
baby doesn't get enough calcium, then it will take it from the mom's
bones, which can lead to problems for mom later in life. Plus, it
plays an important role in muscle and nerve development along with
promoting a well functioning circulatory system. Pregnant women need
1,000 mg of calcium a day. Foods rich in calcium:
* 8 oz non-fat yogurt (415 mg)
* 8 oz skim milk (302 mg)
* 1 cup fortified orange juice (200-250 mg)
* 3 oz salmon (181 mg)
* 1 oz feta cheese (140 mg)
* 1 cup chickpeas (105 mg)
Iron:
During pregnancy, the body needs to support its internal changes along
with helping the baby develop his or her own blood supply. Iron helps
boost immunity, prevent anemia, and aids in blood supply
development—pregnant women increase their blood volume by almost 50
percent during pregnancy. Pregnant women need about 27 mg of iron per
day. Iron-rich foods include:
* 3/4 cup fortified cereal (18 mg)
* 1 cup fortified oatmeal (10 mg)
* 1 cup kidney beans (5.2 mg)
* 3 ounces beef tenderloin (2.2 mg)
* 3 1/2 ounces light meat turkey (1.6 mg)
* 3 ounces chicken (1.3 mg)
* 1/2 cup spinach (1.0 mg)
Zinc:
Zinc helps with the production of DNA, the development of the baby's
organs, and supports the immune system. Pregnant women need 11 mg of
zinc per day. Foods rich in zinc include:
* 3 oz of lean beef (8.9 mg)
* 1 chicken leg (2.7 mg)
* 1/2 cup baked beans (1.7 mg)
* 1 cup of fortified cereal (3.8 mg)
Protein:
Eating high-protein foods promotes the baby's overall growth, and the
amino acids in protein serve as building blocks for the baby's cells.
Pregnant women need about 70 g of protein per day. Foods rich in
protein include:
* 3oz chicken breast (27 g)
* 3 ounces sockeye salmon (18.8 g)
* 1 large egg (6 g)
* 1 cup skim milk (8 g)
* 1/2 cup 1% cottage cheese (14 g)
* 2 tablespoons peanut butter (8 g)
Foods to Avoid During Pregnancy
While it's important to eat a healthy, balanced diet during pregnancy,
there are also foods to avoid. Here's a short list of some of the most
common foods to avoid during pregnancy (consult your doctor for a full
list).
Certain Types of Fish
Some fish may contain mercury, which can damage brain development and
may affect the baby's nervous system. Pregnant women should avoid
eating shark, tuna, swordfish, smoked fish (lox, kippered fish), and
any raw fish.
Unpasteurized Cheese
Eating unpasteurized cheese may lead to a bacterial infection. Avoid
cheese like feta, brie, Camembert, Mexican-style cheese (Queso
fresco), and blue-veined cheese (Roquefort).
Deli Meats and Hot Dogs
Hots dogs and deli meats may be contaminated with foodborne illnesses
like Salmonella, Toxoplasma Gondii, Monocytogenes, and Listeria. If
these illnesses get into the mother's body and cross through the
placenta to the baby, they can lead to infection or blood poisoning,
which can be fatal. In order to kill these illnesses, deli meat or hot
dogs would have to be reheated until steaming.
Alcohol and Caffeine
Drinking alcohol and caffeinated products during pregnancy have been
connected to low birth weight, miscarriages and abnormalities. Alcohol
has been specifically linked to fetal alcohol syndrome, deformities,
and heart problems, while caffeine may increase the baby's heart rate
harming their overall health and development.
*Daily recommended values are from the American Dietetic
Association.Nutrient content information is from the National
Institutes of Health, Office of Dietary Supplements.