If you think that your nutritional needs during pregnancy are taken care of the minute you swollen your daily prenatal vitamin, think again. If you’re someone who has never really paid attention to what you were eating, it’s time to change your ways! You need to understand your unique nutritional needs during pregnancy and the following guide is a good place to start. While articles like this may not be as entertaining as the new Jodi Picoult novel, read on…it’s important!
Calcium
You can add calcium to your diet with foods other than dairy products, which are often high in fat. You should shoot for the daily requirement of 1,200mg in order to help your baby’s teeth and bones properly develop, as well as keeping strengthening your own teeth and bones. Try eating plenty of dark leafy vegetables, tofu and/or dried beans and peas.
Folic Acid
Folic what? Granted, acid doesn’t sound like something you should be eating, but by meeting your body’s need for 0.4mg of folic acid each day, you will be significantly lowering the risk of neural-tube defects. Plus the folic acid will help in the production of blood cells. Your prenatal vitamins are not enough. Supplement them with food that is high in folic acid, such as oranges, whole-grain products, eggs, broccoli, liver and dried beans and peas.
Iron
Talk to your doctor about the possibility that you need more iron than what is found in your prenatal vitamins. If he/she recommends an iron supplement, you’ll want to take it with a glass of orange or grapefruit juice to increase its absorption. You will also want to avoid drinking milk, coffee and tea while taking iron or eating iron-rich foods because these beverages prevent the body from absorbing the iron that it needs.
There are a variety of symptoms that signal an iron deficiency. They include: fatigue, headaches, dizziness, indigestion and an inability to concentrate. While these all sound like typical side effects of being pregnant, talk to your doctor if you are experiencing a combination of these symptoms. Check your nail beds to make sure they are pink. This is a sign that you’re getting enough iron. You can also look at the inside of your lower eyelid for a dark pink appearance.
Did you know that less than 20% of the iron you consume is absorbed into your system? That’s why it’s important that you eat plenty of iron-rich foods daily. The following foods, especially when combined with foods high in vitamin C, will help ensure that you’re getting enough iron:
- Chicken
- Dried fruit
- Egg yolks
- Kale
- Liver
- Red meat
- Spinach
- Tofu
Magnesium
Once again, reach for the dried beans and peas, which are also rich in this vital mineral. With a daily need for 320mg of magnesium, try adding more seafood, whole-grains and nuts to your diet. Cocoa beans are an additional source of magnesium, but be sure to watch your caffeine intake!
Protein
Protein contains amino acids, which are necessary for the growth and repair of the embryo/fetus and placenta. They are also important for a healthy uterus and breasts. Your need for protein increases during pregnancy, with your first trimester needs at 50g of protein daily. Increase your intake to 60g during the remainder of your pregnancy. Be careful to watch your caloric intake, however, as protein sources can often be high in fat.
Dried beans and peas are on the list of protein sources (I see a theme developing here). Other sources include: fish, poultry, red meat, eggs, cheese, milk, peanut butter, yogurt, nuts and seeds.
Vitamins B6 and E
While pregnant, your daily requirement of vitamin B6 is 2.2mg, which can be met by eating plenty of whole-grain products, liver or meat. You’ll need 10mg of vitamin E every day. Check the labels on the cereals you enjoy to determine their vitamin E content. You can also add this essential nutrient to your diet by eating plenty of leafy vegetables. Vegetable oil is another good source of E.
Zinc
Seafood, meat, milk, nuts and, yet again, dried beans and peas all contain zinc. In order to keep the fluids in your body in good balance, you’ll need 15mg of zinc each day while pregnant. Zinc also aids in nerve and muscle function.
Think it through. You don’t want to pack on the pounds with useless calories! Even though you’re no longer watching your waistline, you still need to watch what you eat. So grab some dried beans and peas and eat your way to a having a healthy baby!
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