Nutrition in Pregnancy

Eating healthy is one of the best things you can do while you are pregnant. A healthy diet will ensure that your baby is getting enough nutrients to grow and develop appropriately. It also helps you maintain a healthy weight as your pregnancy progresses. A healthy pregnancy needs approximately 340 extra calories per day starting in the second trimester and if you have twins this increase to 600 calories per day. You should also drink 8 to 12 cups of water per day.

Aside from calories, your baby needs nutrients. Most nutrients needed can be obtained by taking a prenatal vitamin. The most important nutrient in a prenatal vitamin is folic acid. Folic acid is important to reduce the risk of serious birth defects such as spina bifida. If you are planning a pregnancy, start taking a prenatal vitamin. This is because the most important stage of neural tube development (spina bifida, etc) occurs prior to your first missed period.

You can eat fish in pregnancy. However, some fish have too much mercury in them. Mercury is a metal that is known to be associated with birth defects. Do not eat:

·         Bigeye tuna

·         King mackerel

·         Marlin

·         Orange roughy

·         Shark

·         Swordfish

·         Tilefish.

·         Limit white (albacore) tuna to only 6 oz a week. 

·         Also check advisories about fish caught in local waters.

Specific Nutrient Guide

·         Calcium - 1000mg per day - Supports strong bones and teeth - can be found in milk, cheese, yogurt, and dark green leafy vegetables.

·         Iron - 27mg per day - Supports red blood cell development - can be found in red meat, poultry, fish, beans and peas, and iron-fortified cereals.

·         Iodine- 220mcg per day - Supports brain development - can be found in iodized table salt, dairy products, seafood, meat, some breads, and eggs.

·         Choline- 450mg per day - Supports brain/spinal development - can be found in milk, beef liver, eggs, and peanuts.

·         Vitamin A- 770mcg per day - Supports skin and eye development - can be found in carrots, green leafy vegetables, and sweet potatoes.

·         Vitamin C- 85mg per day - Supports teeth, gum and bone development - can be found in citrus fruit, broccoli, tomatoes, and strawberries.

·         Vitamin D- 600IU per day - Supports teeth, bone, skin and eye development - can be found in sunlight, fortified milk, fatty fish such as salmon and sardines.

·         Vitamin B6- 1.9mg per day - Supports red blood cell development - can be found in beef, liver, pork, ham, whole-grain cereals, and bananas.

·         Vitamin B12- 2.6mcg per day - Supports nervous system development - can be found in Meat, fish, poultry, and milk. If you are a vegetarian, then you need this nutrient supplemented.

·         Folic Acid- 600mcg per day - Prevents birth defects - can be found in fortified cereal, enriched bread and pasta, peanuts, dark green leafy vegetables, orange juice, and beans. Also, take a daily prenatal vitamin with 400 micrograms of folic acid.