Nutrition is essential to staying healthy, especially during pregnancy. Maintaining a good health balance during this time can help you avoid complications for you and your baby. That’s why it’s important to understand what foods provide the nutrients your body needs.During pregnancy, you need to consume a balanced diet that includes plenty of fresh fruit and vegetables, whole grains, legumes, beans, nuts, seeds, and lean proteins like fish, chicken, and eggs. You should aim to get about 30% of your daily calories from proteins, 25% from fats, and 45% from carbs. While it’s not necessary to follow any one diet, there are some guidelines that may help you get the nutrition you need without worry — and maybe even help you discover your own personal “food rut” and how to break free of it — during your next trip to the grocery store.
Your prenatal vitamins are a great place to start when building your diet. However, they may not contain the exact amount of vitamins and minerals your body needs. So it’s a good idea to get most of your vitamins from foods that are rich in those nutrients. Below is a list of some common vitamins and minerals that pregnant women should consume daily: Vitamin A - Found in carrots, sweet potatoes, and liver; Vitamin B - Found in leafy greens, eggs, beans, and cereals; Vitamin C - Found in berries, citrus fruits, and broccoli; Vitamin D - Found in eggs, fish, and milk; Vitamin E - Found in nuts, seeds, and vegetable oils; Vitamin K - Found in kale, broccoli, and spinach; Calcium - Found in dairy products and certain vegetables; Copper - Found in Swiss chard, lentils, and beans; Iron - Found in spinach, lentils, broccoli, and beans; Manganese - Found in broccoli, nuts, legumes, and seeds; Phosphorus - Found in beans, tofu, leafy greens, and seeds; Sodium - Found in table salt and some processed foods; Zinc - Found in shellfish, green beans, and whole grains.
Protein is an important part of a healthy diet during pregnancy. It’s especially important for fetal growth, development, and even your own energy levels. There are many sources of protein, but you should aim to get most of your daily intake from lean sources. These include chicken, fish, eggs, beans, and tofu. A good way to get the protein you need is to combine two foods together. For example, eat a vegetable-based salad with beans or tofu, or make a chicken stir-fry with lots of veggies. You can also try eating oatmeal for breakfast with some nuts or adding tuna to a salad. It’s important to get enough iron and calcium while pregnant, and some sources are more difficult to get from food, like iron-rich foods like red meat or iron-rich greens. You can also get calcium from dairy products, broccoli, beans, and tofu. If you’re not consuming enough iron or calcium, you can take an iron or calcium supplement.
Fiber is an important part of any diet, but it’s especially important for pregnant women. There are many ways to increase the amount of fiber in your diet, like adding more fresh produce to your meals, drinking more water, or switching to whole grains. Whole grains are a great source of fiber and many vitamins and minerals. They are best consumed as whole grains, so try to avoid refined grains like white rice, white bread, and white pasta. Some whole grains that are good for you, according to the FDA, are: Oats, whole grain breads and cereals, bulgur, barley, brown rice, and popcorn.
Fat is an important part of a healthy diet, especially during pregnancy. Fats are an important part of your diet and can help you stay full, which means less room for other foods. It’s also important to get the right type of fat. Some good sources of fats include avocado, almonds, salmon, and eggs. The American Pregnancy Association recommends a moderate amount of fat, especially during the second and third trimesters. This may depend on your own personal preferences, but a general rule of thumb is that fats should account for no more than 30% of your overall daily calories.
If you’re trying to lose weight or just watching your calorie intake, you may want to cut back on sugar. Sugar is a highly processed substance and should be consumed in moderation. Sugar can be found in many forms, including fruits, honey, syrup, and table sugar. While sugar isn’t a bad thing, it’s important to keep an eye on how much you’re consuming. Alcohol is also a source of sugar, but it’s not recommended to be consumed during pregnancy. Alcohol can cause fetal alcohol syndrome, a birth defect that can lead to learning disabilities and other problems. While carbs are an important part of a healthy diet, it’s important not to overdo it. Try to avoid white breads, pastas, and white rice, and try to eat more whole grains like oats, quinoa, and brown rice.
Getting enough nutrients isn’t always easy, but it’s important to eat a balanced diet that includes a variety of foods. Eating a variety of foods that are rich in nutrients can help ensure you get all the vitamins and minerals you need to stay healthy and avoid complications during pregnancy. If you’re not sure what foods to reach for next, it can be helpful to keep a food journal. You might also want to talk to your healthcare provider to make sure you’re eating a balanced diet that’s good for you and your growing baby.