Nutrition Guidelines for a Healthy Pregnancy

Nutrition Guidelines for a Healthy Pregnancy

In order to ensure all pregnant women know what is needed to have

a healthy pregnancy and healthy baby, in terms of nutrition, there

have been some excellent pregnancy nutrition guidelines

established. When you are pregnant, you only need an additional

300 calories per day. You should make sure that these are not

empty calories, and that they are in fact nutritious calories.

Let’s have a look at some of those guidelines.

Protein

During the time you are pregnant, for your baby to grow healthy;

you need to have approx. 60 grams of protein on a daily basis.

Protein keeps your uterus, breasts, and placenta healthy, it

produces adequate amniotic fluid and it increases the volume of

blood.

Calcium

Doctors recommend a calcium intake during pregnancy to range

between 1200 to 1500 mg a day. Calcium is vital for your baby’s

bones, teeth, heart, and muscles to develop. If you aren’t taking

in enough calcium, your baby will draw from your own calcium

reserves, which means you are at an increased risk for

osteoporosis. Milk and milk-based products are good sources of

calcium. If you are lactose intolerant, there are lactose free

milk products.

Iron

Iron is very important in hemoglobin production for both you and

your fetus. In the last trimester, your baby will take your body’s

iron reserves to ensure it is not anemic during the first six

months of life. You also lose some blood during the delivery

process. These are all reasons why it is so important to increase

your iron intake.

While your body only needs 27 mgs of iron per day, you actually have to take 60 mg to get that 27 mg because not all iron is absorbed. If you are anemic, you should take an iron supplement. Vitamin C enriched foods will help you with your iron absorption. Foods like oranges, grapefruits, and tomato juice work well. Avoid taking your iron and calcium supplements and/or foods at the same time since calcium interferes with iron absorption.

Vitamins

The recommended increase in vitamins is 25 to 50 percent. Your

folic acid need doubles to 400 micrograms per day. Eating a

variety of fresh fruits and vegetables, whole grains, lean meats,

etc will help to ensure you get adequate vitamins.

Your physician will instruct you about any other nutritional needs he/she feels you may need in order to ensure a healthy pregnancy and healthy baby.