Health Tip

Pregnancy diet: Focus on these essential nutrients

A healthy pregnancy diet will promote your baby's growth and development. Understand which nutrients you need most and where to find them.

There's no magic formula for a healthy pregnancy diet. In fact, during pregnancy the basic principles of healthy eating remain the same — get plenty of fruits, vegetables, whole grains and lean protein. However, a few nutrients in a pregnancy diet deserve special attention. Here's what tops the list.

Folate and folic acid — Prevent birth defects

Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. Lack of folate in a pregnancy diet may also increase the risk of low birth weight and preterm delivery. The synthetic form of folate found in supplements and fortified foods is known as folic acid.

How much you need: 800 micrograms of folate or folic acid a day before conception and throughout pregnancy.

Good sources: Fortified cereals are great sources of folic acid. Leafy green vegetables, citrus fruits, and dried beans and peas are good sources of naturally occurring folate.

In addition to making healthy food choices, taking a daily prenatal vitamin — ideally starting three months before conception — can help ensure you're getting enough of this essential nutrient.

Calcium — Strengthen bones

You and your baby need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular and nervous systems run normally.

How much you need: 1,000 milligrams a day. Pregnant teenagers need 1,300 milligrams a day.

Good sources: Dairy products are the richest sources of calcium. Many fruit juices and breakfast cereals are fortified with calcium, too.

Vitamin D — Promote bone strength

Vitamin D also helps build your baby's bones and teeth.

How much you need: 600 IU a day.

Good sources: Fatty fish, such as salmon and tuna, are great sources of vitamin D. Other options include fortified milk and orange juice.

Protein — Promote growth

Protein is crucial for your baby's growth, especially during the second and third trimesters.

How much you need: 71 grams a day.

Good sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include dried beans and peas, tofu, dairy products and peanut butter.

Iron — Prevent anemia

Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy your blood volume expands to accommodate changes in your body and help your baby make his or her entire blood supply — doubling your need for iron.

If you don't get enough iron, you may become fatigued and more susceptible to infections. The risk of preterm delivery and low birth weight also may be higher.

How much you need: 27 milligrams a day.

Good sources: Lean red meat, poultry and fish are good sources of iron. Other options include iron-fortified breakfast cereals, nuts and dried fruit. In case of emergency, you can take iron supplements with the advice of your healthcare provider.

Water

Water carries nutrients from the food you eat to your baby. It can also help prevent constipation, hemorrhoids, excessive swelling, and urinary tract or bladder infections.

How much: Most of the specialists recommend about 10 cups (2.3 liters) of fluids a day during pregnancy. Water, juices, coffee, tea and soft drinks all contribute to your daily fluid needs. Keep in mind, however, that some drinks are high in sugar and too much can cause weight gain. Because of the potential effects on your developing baby, your health care provider might also recommend limiting the amount of caffeine in your diet to less than 200 milligrams a day during pregnancy.

Fats, oils and sweets

There are no minimum requirements for fats and sweets. It's OK to indulge once in a while — as long as you're getting the nutrients you need and your weight gain is on target. To avoid going overboard, control your portion sizes and choose foods that are low in fat and sugar.

Courtesy: Health Prior 21